Wellness: Simple Steps for Less Stress and Better Health

Feeling tense, foggy, or low on energy? That’s your body asking for small, practical changes—not a major life overhaul. This Wellness section collects short, useful guides on meditation, relaxation, aromatherapy, gut health, and smart self-care. Read one quick practice, try it for a week, and see how you feel.

Quick daily wellness wins

Want easy things you can actually do? Try these: deep belly breathing for two minutes when you wake; a 5-minute body scan before bed; and a short walk outside after lunch. Deep belly breathing: sit tall, inhale through your nose for 4 seconds, hold 2, exhale for 6. Do that five times and notice your shoulders drop. For beginners, a 3-minute mindfulness sit works: focus on breath, notice stray thoughts, then bring attention back—no judgement.

Aromatherapy can help mood and sleep. Lavender or chamomile in a diffuser before bed often calms people. Use one or two drops in a bowl of hot water or a proper diffuser, and never apply undiluted oil to skin. If you have sensitive skin or respiratory issues, try scent-free methods first and ask your provider.

Gut health matters for energy and mood. Add a serving of fermented foods—yogurt, kefir, kimchi, or sauerkraut—three times a week. Move toward more fiber: beans, oats, fruit, and vegetables. If you’re considering probiotic supplements or digestive enzymes, check with your doctor; some people need specific strains for specific issues.

Practical tips and when to use meds

Relaxation techniques reduce daily strain, but sometimes you need medical help. If anxiety, insomnia, or persistent GI problems interfere with work or sleep, a provider can recommend treatments or medications. That’s where the TRICARE Prescription Explorer helps—you can check whether a drug or supplement is covered, see cost tiers, and learn if prior authorization or a specialty pharmacy is required.

How to use the tool: search the drug name, review its formulary tier (lower tiers usually mean lower cost), and note any restrictions or required forms. If a brand-name drug is costly, look for a generic alternative listed on the same page. Need a refill or a long-term supply? Check mail-order options—TRICARE often offers lower copays through home delivery.

Want to keep costs down? Ask your provider about generic choices, discuss non-drug options first (therapy, sleep hygiene, diet changes), and always verify coverage before filling a prescription. If coverage is unclear, contact TRICARE or the Defense Health Agency pharmacy help desk for clarification.

Explore the short guides in this category—pick one technique to try this week, check your coverage for any needed meds, and tweak the approach as you go. Small steps add up fast.