About 1 in 5 adults struggles with mental health each year. That number sounds big because it is — but small actions can change how you feel day to day. This page pulls together clear, useful tools you can use right now, plus pointers on getting professional help and checking TRICARE coverage for prescriptions and services.
Start with tiny wins. Sleep, movement, and food are more powerful than you think. Aim for a consistent bedtime and wake time, even on weekends. If you’re short on time, a 10-minute walk outside lowers stress and helps your mood. Swap one sugary snack for a protein-and-fiber option — nuts with apple slices or Greek yogurt with berries — to steady energy and reduce mood swings.
Mindfulness doesn't need hours of practice. Try a 3-minute box-breathing break: inhale 4, hold 4, exhale 4, hold 4. Repeat three times when you feel tight or scattered. Use a short grounding trick if anxiety spikes: name five things you see, four you can touch, three you can hear, two you can smell, one you can taste. It works in crowded places, before meetings, or during insomnia.
Stress piles up from tiny things. Clear one email, set a 20-minute 'do-not-disturb' window to finish a task, or say no to one extra obligation this week. For chronic stress, try scheduling micro-rests: two minutes of stretching, a single song to breathe through, or a drink of water away from screens. These micro-habits reset your nervous system without stealing your day.
If your body feels tense, use practical tools: a foam roller or a 5-minute self-massage for shoulders and neck, or simple progressive muscle relaxation — tense a muscle group for five seconds, then release. Athletes use these techniques for recovery; they work for everyone.
Social contact matters. A short phone call with a friend, a neighbor check-in, or a quick walk with someone lowers loneliness and improves mood. If talking feels hard, try writing a brief message or leaving a voice note — connection doesn’t need perfection.
When to seek help: if low mood, anxiety, or panic attacks last more than two weeks, disrupt sleep or work, or lead to thoughts of harming yourself, reach out. Your primary care provider, a mental health specialist, or a crisis line can help. TRICARE covers mental health services and many prescription medications — check your plan and our formulary search to confirm which drugs are covered and where you can fill them.
Small changes add up. Pick one habit from this page, do it for a week, then add another. If medication or therapy could help, use the formulary tool and talk with your provider. You don’t have to fix everything at once — steady, practical steps move you forward.
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