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Holiday Stress Toolkit for Military Families

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Co-authored by Christi Garner, LMFT CYT

Stress around the holidays is a common experience. According to the American Psychological Association, 38% of adults report a significant increase in stress levels during the holidays. Military families may experience additional sources of stress related to the unique challenges of military life, including:

  • Deployment of the service member
  • Living far from hometowns or families
  • Being unable to take leave to travel to be with friends or family
  • Financial stress

Utilizing the self-care practices below, along with connecting with a Military and Family Life Counselor (MFLC), can provide much-needed support to service members and their families during the holiday season.

Tips for Navigating the Holidays During Deployment

Sometimes being with family is not possible during the holidays, even when the service member is not deployed. Feeling homesick or missing home during the holidays is very common. Here are some ways to connect with family and friends during deployment:

  • Communicate as much as possible; schedule time to connect and virtually exchange presents and stories.
  • Think of creative ways to continue family traditions during deployment—reenact them virtually or share through pictures.
  • To support children of deployed parents, consider facilitating activities through arts and crafts, such as creating a “feelings tree.”
  • Facilitate psychoeducation about mindfulness, which is linked to improve personal stress management.
  • Use the Chill Drills app from Military OneSource.

Tips for Handling Holiday Financial Stress

The holidays can be an especially expensive and demanding time. Here are some tips to consider to help plan for common financial pressures:

  • Set a S.M.A.R.T money goal—Write down your goal, and make sure it is Specific, Measurable, Attainable, Reasonable, and the Time you will complete it. This will help you get it accomplished.
  • For more help—Find a Personal Financial Counselor here.

Food Insecurity Resources

Many military families find it difficult to access healthy meals and maintain a high level of food security. Use these resources to connect with viable resources.

Tips for Holiday Stress Management

Resilience refers to the ability to handle stress when it arises and to protect oneself against future stress. Research has shown that there are many qualities that contribute to resilience, including social support, optimism, sense of humor, spirituality, self-esteem, and adaptability. Use the tips below to foster resilience in your life during the holidays.

Self-Care To Build Resilience

  • Self-care also means taking care of yourself. This means eating regular meals, getting enough sleep, caring for personal hygiene, and anything else that maintains good health.
  • Make self-care a priority. There will always be other things to do, but don’t let these interrupt the time you set aside for self-care. Self-care should be given the same importance as other responsibilities.
  • Make self-care a habit. Just like eating one apple doesn’t eliminate health problems, using self-care just once won’t have much effect on reducing stress. Choose activities that you can do often, and that you will stick with.
  • Unhealthy activities don’t count as self-care. Substance use, over-eating, and other unhealthy behaviors might hide stress temporarily, but they cause more problems in the long run.
  • A few minutes of self-care is better than no self-care. Set an alarm reminding you to take regular breaks, even if it’s just a walk around the block, or an uninterrupted snack. Oftentimes, stepping away will energize you to work more efficiently when you return.

Relaxation to Build Resilience

  • There are many ways to practice relaxation and help to regulate your parasympathetic nervous system. Some ideas: progressive muscle relaxation, meditation, deep breathing, being in nature.
  • Plan where relaxation can fit into a daily routine. It may help to set an alarm as a reminder or connect relaxation practice with another activity. For example, practicing deep breathing for 10 minutes before bed or after leaving work on the drive home or in the driveway before going inside.
  • Keep practicing even if the positive effects are small. The benefits of relaxation accumulate and grow with practice.
  • Relaxation techniques not only provide immediate stress relief, but the effects also generalize to other parts of life. This means the benefits of relaxation continue to be felt long after the exercise is complete. These techniques work best when done regularly and during times of calm, rather than exclusively when stress is at its peak.

Self-Regulation Resources

Military OneSource Recommended Wellness Apps

  • Mood Hacker—To help you improve your mood and enjoy life more, Military OneSource offers MoodHacker, a free resilience tool that lets you track, understand and improve how you’re feeling.
  • Breathe2Relax—Trains you on the “belly breathing” technique that has proven benefits for your overall mental health. Use the app’s breathing exercises to learn and practice on your own or as part of a stress management program supervised by your health care provider.
  • Chill Drills—Chill Drills is a free collection of simple audio mindfulness exercises to relax the body and mind.
  • Virtual Hope Box—The app contains simple tools to help users with coping, relaxation, distraction and positive thinking using personalized audio, video, pictures, games, mindfulness exercises, activity planning, inspirational quotes and coping statements.
  • Breathe, Think, Do: Sesame Street—Laugh and learn as you help a Sesame Street monster friend calm down and solve everyday challenges. This app helps your child learn Sesame’s Breathe, Think, Do strategy for problem solving.

Stress Relief Resources

Sources

  • Dunham, T. (2022). “When the Tinsel Gets Tangled: How to Cope with Holiday Stress.” DoD Psychological Center for Excellence, Health.mil.
  • Rice, V. J., Liu, B., Allison, S. C., & Schroeder, P. J. (2019). Mindfulness training offered in-person and in a virtual world—weekly self-reports of stress, energy, pain, and sleepiness among US military active duty and veteran personnel. Mindfulness,10, 1815-1827.
  • Grafton, E., Gillespie, B., & Henderson, S. (2010) Resilience: the power withing. Oncology Nursing forum (Vol. 37, No. 6, p. 698).
  • Rash, J. A., Matsuba, M. K., & Prkachin, K. M. (2011). Gratitude and well‐being: Who benefits the most from a gratitude intervention?. Applied Psychology: Health and Well-Being, 3(3), 350-369.
  • Esch, T., & Stefano, G. B. (2010). The neurobiology of stress management. Neuroendocrinology letters, 31(1), 19-39.

    Christi Garner, LMFT CYTChristi Garner, LMFT CYT, is a Learning & Development Director at Magellan Federal. Christi has served in the Military and Family Life Counseling (MFLC) program since 2016 in various roles, including CONUS and OCONUS MFLC, Regional Supervisor, and training coordinator. Prior to MFLC, Christi dedicated over 15 years as a trauma therapist, clinical trainer, and adjunct instructor. Christi is a military spouse who is passionate about helping other service members and families.



Food Insecurity Webinar Replay and Resources

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Food security requires ongoing access to nutritious meals. This is fundamental to a family’s overall health and wellness. With today’s economic challenges, more families are facing financial hardships, making it difficult to access healthy meals and maintain a high level of food security. In this webinar, Magellan Federal experts will discuss the impact of food insecurity on civilian and military families, and provide practical guidance on connecting families with viable resources.

Magellan Federal experts hosted a webinar to:

  • Properly identify food insecurity on the hunger spectrum
  • Acknowledge food insecurity prevalence across civilian and military families
  • Discuss the stigma associated with help-seeking behavior
  • Distinguish casual inquiry versus formal screening of food insecurity
  • Q&A session

Webinar Replay

To learn more about this topic, watch the replay today! Be sure to download the additional resources:

Read More

You can also read a personal account from one of the webinar hosts in the Tackling Food Insecurity in the Military Community article.

This article was co-authored by Nikki Walker



Tackling Food Insecurity in the Military Community

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As a newlywed military spouse fourteen years ago, I was fairly overwhelmed with how much there was to learn about military culture and common military family experiences. Lost in a sea of acronyms and roads named after famous military commanders that I had never heard of, I tried to learn military lingo with the help of Google and new friends. There were also hard realities that I had much to learn about: the stress of deployment and war, the strain of combat experiences on servicemembers, families, and relationships, and shockingly: food insecurity.

Food insecurity is a challenge that I first encountered during a new spouse training on military culture and military family life experiences. At the conclusion of a military resources lesson, a fellow participant piped up, “But you didn’t talk about the food pantries. Someone in this room might want to know where they can get food if they run out.” The military spouse shared information about the local food pantries that they were personally aware of and reached out to when their own family struggled.

It was uncomfortable to hear this. As a young college student who did not yet understand the challenges that many families face in terms of financial challenges, I was taken aback. How can that be true? I remember asking myself. How can it be that families in our own military need to use a food pantry for assistance?

Shortly thereafter, I became a Registered Nurse who cared for military families and witnessed firsthand that food insecurity in the military community is a complex issue compounded by multiple factors, like spouse unemployment, economic inflation, and the everchanging landscape of family expenses needed for daily life. Military families often fall in an income bracket in which they do not qualify for some government nutrition assistance programs, like Supplemental Nutrition Assistance Program, or SNAP (often referred to as food stamps.) Addressing food insecurity promptly is key: while helping families connect with resources to maintain adequate access to nutrition, the development of the even more serious concern—hunger—can be prevented.

The brave spouse who spoke up to discuss food pantries several years ago was clued into something that remains true for today’s military: food insecurity is a very real challenge that military families face, and a concern that requires a compassionate response from those whose life’s work is to support and care for service members and their families.

It is vital that all professionals who care for military families are aware of the local and military resources available to support military families in times of need. In response to the government’s request to empower Military & Family Life Counseling (MFLC) Program Counselors to address this concern at military installations all over the world, our training team developed a comprehensive food insecurities training. This training informs MFLC Counselors on the challenges of food insecurity, the prevalence of this dilemma, and how MFLC Counselors can respond when food insecurity is identified. This training utilized the survey data from the most recent 2020 Blue Star Families survey to describe food insecurity as a concern that impacts nearly 14% of today’s military families. The recorded webinar available to Magellan Federal MFLC Counselors discusses approved practices to casually inquire about food insecurity when potential warning signs are identified. MFLC Counselors are encouraged to share referral information with MFLC program participants about local and military resources to address any nutritional concerns. MFLC Counselors are experts in the resources available to the military community and play a powerful role in unlocking military families’ access to resources simply by sharing referrals to food pantries, military installation programming, and even relevant government-assistance programs, like Women, Infants, and Children (WIC).

Our Magellan Federal MFLC team continues to provide prompt and comprehensive responses to the food insecurity concerns that face the military community.  Embracing a compassionate, holistic approach to supporting military families is key to reducing the incidence of food insecurity, and as a result, promoting service member and family readiness to respond to mission requirements.

Military families should connect with an MFLC Counselor on their local military installation for information about available local food insecurity resources in their communities.