Building Resilience: Practical Strategies for Managing Stress in the Army

Military life is unique in its demands and pressures. We know firsthand that managing stress isn’t just about staying in the game; it’s about building the kind of resilience that keeps us grounded, clear-headed, and mission-ready. The daily pressures, the long hours, the intensity of deployments — they can take a toll. But there are ways to manage the weight of it all and keep moving forward.

Creating Small Rituals of Stability

For many of us, structure is part of the job. But having our own personal routines — simple, grounding rituals we control — can provide a stabilizing force when everything else feels unpredictable. Whether it’s a quick workout before the day begins or taking a few quiet minutes in the evening, these small routines offer a moment of personal control and calm. They remind us that even in the midst of chaos, we can find a sense of order.

In my experience, these routines don’t have to be complex. Just five minutes of stretching, jotting down thoughts, or even enjoying a coffee alone can create mental space that helps keep stress in check. Those moments are ours, and they’re powerful.

Leaning on Our Team

We often think we have to handle stress alone, but the truth is, no one gets through this alone. Our fellow soldiers understand this life like no one else, and leaning on each other isn’t a weakness; it’s a strength. When you’re feeling overwhelmed, having a quiet chat with a trusted teammate, going for a run together, or simply venting can be a huge release. We’re part of a team that’s trained to support each other — don’t forget to use that bond.

In tough times, it helps to remember that everyone around us has their own battles. We don’t just share the same uniform; we share similar stresses, fears, and sacrifices. Connecting with each other over that common ground builds trust and lightens the load.

Training Our Minds for Flexibility

The military teaches us discipline, but flexibility is just as crucial. We all know how quickly situations can change, how plans shift in a moment. Resilience in those moments isn’t about staying rigid but learning to adapt. The ability to pivot, adjust, and keep moving forward is what makes us resilient.

When things don’t go as planned, I’ve found it useful to ask myself, “What can I learn from this?” Instead of seeing setbacks as failures, I see them as part of the learning curve. Each challenge sharpens us, teaching us how to handle the next one even better.

Setting Boundaries for Recovery

We’re often “always on,” but without boundaries, stress can build up fast. Creating space for downtime, whether it’s through physical rest, mental breaks, or simply detaching for a while, is critical. It’s not about “checking out” from our duties — it’s about preserving the energy we need to be at our best when it counts. We owe it to ourselves to have moments that are ours.

Personally, I’ve found that setting a clear “off” time each day — even just 15 minutes — makes a difference. Whether it’s unwinding with a book, taking a walk, or listening to music, giving ourselves permission to rest is crucial. It’s like recharging a battery; we come back stronger.

Finding Resilience in Simple Habits

Over time, I’ve learned that managing stress isn’t about doing something big. It’s about the small, consistent practices that keep us steady. Tactical breathing, simple routines, leaning on our teammates, taking downtime — these aren’t just survival techniques; they’re the foundation of resilience. And in the military, resilience isn’t just a benefit; it’s a necessity.

When we’re grounded, clear-headed, and able to adapt, we’re not only stronger for ourselves but for each other. And that’s the kind of strength that sustains us in the hardest moments, in the field or back home.