If you want more energy and less stress, pick one small habit and keep it for two weeks. Tiny wins stick better than big overhauls. This page gives straightforward tools you can use at home, at work, or between duties—no fancy gear, no long hours.
Sleep first. Try to wake and sleep at the same time every day. Turn off screens 30 minutes before bed, lower the lights, and drop room temperature a little. If sleep problems keep you up, check TRICARE mental health and sleep disorder resources or ask your provider about covered treatments and medications with the TRICARE formulary search.
Move in short bursts. A 10-minute brisk walk after a meal reduces stress and helps digestion. Do two 20-minute strength sessions weekly with bodyweight moves—squats, push-ups, planks. Carrying groceries or using stairs counts. Consistency matters more than intensity.
Eat to fuel steady energy. Start the day with protein: eggs, Greek yogurt, or a protein shake. Add fiber and healthy fat—oatmeal with nuts, whole grain toast with avocado. Swap a candy bar for a handful of nuts or apple slices with peanut butter. If you take prescriptions or supplements, use the TRICARE Prescription Explorer to check coverage and avoid interactions.
Breathe for two minutes when stress spikes: inhale four, hold one, exhale six. It slows your heart and clears your head. Try a one-minute body scan before bed—notice tension, breathe into it, let it go. Five minutes of guided breathing or a short walk often beats scrolling when you feel overwhelmed.
Connect weekly. Call one friend or family member. Short, honest chats reduce stress and keep things real. Military life strains relationships sometimes—use family support centers, chaplains, or TRICARE behavioral health if a problem grows. Early support helps more than waiting until things break down.
Use simple planning to keep progress. Track one habit with a checklist. Put a reminder where you’ll see it: bathroom mirror for morning habits, fridge for snacks, front door for shoes. Reassess every two weeks and shrink the habit if it’s too big—small, consistent changes win.
Explore non-drug options. Biofeedback, creative arts therapy, short-term counseling, and group programs help many people handle stress and anxiety. Check TRICARE provider lists so you know what’s covered before you sign up. Knowing your options makes it easier to act when you need help.
Start small and use the benefits you already have. One sleep habit, one short movement, and one quick stress tool a day add up fast. Track progress, ask for help, and check TRICARE resources to keep your plan affordable and supported—wellbeing is a series of small choices, not a single big fix.
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