Life in the Marine Corps can be intense with training exercises, deployments, family separation or reunion, tight schedules, and constant pressure to perform. Reaching for alcohol may seem like a quick fix, but it can backfire, hurting your readiness, relationships, and resilience.
Here are nine healthy, effective ways to manage stress—no bottle required:
Get moving. Light exercise is great for stress. It eases muscle tension and induces positive feelings. Go for a walk, run, or stretch daily. Different forms of exercise provide different results, so try different activities to see what works best.
Talk it out. Seek support from peers, mentors, or trusted family members to talk through stressful situations. Sharing the details of stressors can eliminate some of the burden. Professional support is available through your local MCCS, Chaplain, or Military Family Life Counselor.
Breathe. Combat stress with deep, controlled breathing. It calms your body and helps you think clearly. Even a minute or two can help.
Listen to music. Got a playlist that calms you down or fires you up? Use it. Twenty minutes of your favorite music can reset your mood.
Sleep right. Minimize the caffeine, limit alcohol intake, and keep a regular sleep schedule, even on weekends.
Help others. It can be as simple as helping a fellow Marine at work or volunteering for a community organization. Helping others shifts your focus and boosts morale.
Practice grounding yourself: Turn your attention to: 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you can taste. Stay present, stay sharp, and stay in the fight.
Gratitude journal. Try listing things you are thankful for every morning to help prepare for the day and shift your thinking toward gratitude instead of resentment or anxiety.
For more information or support, contact your local Substance Assessment and Counseling Center or visit www.usmc-mccs.org/substance.