By Frances Brown, Operation Healing Forces Wellness Coordinator
The Unique Demands of SOF Life
Life in the Special Operations Forces community comes with extreme demands – high-tempo deployments, challenging environments, intense training, and long stretches of separation from loved ones. For SOF families, this often means learning how to support their own well-being and stay grounded amid constant uncertainty and change.
Self-care isn’t indulgent—it’s essential. Think of it like a set of scales: when one side is overloaded, everything feels off balance. Small acts of self-care help restore that balance so you can continue supporting those you love without running on empty.
You can’t always control the demands of military life, but you can make small changes that protect your energy and improve your well-being. Even the smallest shifts – like drinking more water or creating a calming bedtime routine – can create a ripple effect that benefits your whole family.
Small Shifts That Support Well-Being
Incorporating practices such as yoga or meditation can enhance your well-being, and these can be done virtually anywhere. If you find yourself feeling unwell and relying on pre-packaged meals or fast snacks, consider dedicating a day to prepare protein-rich foods and high-fiber vegetables for the week ahead. If quality sleep has been elusive, implement strategies to maximize deep rest: begin your day with hydration, refrain from caffeine after 2 PM, and limit alcohol intake. Alternatively, consider setting aside your cell phone by 8 PM and placing a book on your nightstand to help you unwind.
There are numerous small actionable steps that can be tailored to fit your current lifestyle. For instance, if your job involves frequent travel and adjusting to various time zones, grounding techniques—such as standing on natural surfaces like sand or grass or immersing yourself in water—can help realign you to the local time zone by reconnecting you electrically with the earth.
Light, Language, and the Power of Recovery
In our modern world, exposure to artificial light has adversely impacted our health in several ways. Seeking natural light is crucial for boosting dopamine levels and mitigating feelings of depression and anxiety. Aim for 20 minutes of exposure to morning sunlight without the barrier of glass (windows, windshields, or sunglasses). Additionally, try to avoid artificial light sources, such as computers, cell phones, and overhead lighting, from 10 PM to 4 AM.
Celebrate the small wins. The way you talk to yourself matters. If you wouldn’t say it to a friend, don’t say it to yourself. Positive self-talk can help shift your mindset, especially during stressful or uncertain times. It may seem simplistic, but your thoughts significantly influence your mood and subsequent actions.
Consider another perspective on self-care: what does your body require after an intense workout or physically demanding day? The rest and recovery phase is essential for growth. Without allowing time for recovery, you risk undermining your goals of increased strength and endurance. This principle applies broadly across various aspects of life; to cultivate greater internal strength and resilience, it is essential to embrace a consistent self-care routine.
Supporting Whole-Person Wellness with Coaching
Achieving balance in life can be viewed through the lenses of physical activity, mental perspective, sleep quality, nutrition, purpose, and community engagement. Working with a skilled coach can provide insights into enhancing each of these areas, fostering a sense of wholeness and restoration. Operation Healing Forces is proud to collaborate with a premier virtual coaching platform to support Special Operators, veterans, their family members, and their caregivers.
Learn more about our virtual wellness coaching sessions, provided by our partners at HatchPath, in areas such as holistic nutrition, mindset and meditation, and career transitions, and more. Email frances.brown@ophf.org to get started.
