For many, the holiday season brings expectations of joy. But for some, the holidays may be a time of stress, sadness, isolation, or other mental health issues.

Life events like the deployment of a spouse, the loss of a loved one, and complex family dynamics can affect how we feel during the holiday season.

We encourage you to focus on your mental health during the holidays and throughout the year. 

1. Practice self-care

Don’t ignore self-care during the busy holiday season. Be intentional about making time for yourself. Try to:

• Get enough sleep.
• Eat healthy meals.
• Avoid alcohol and recreational drugs.
• Add more movement or exercise to your daily routine.
• Engage in hobbies or activities you enjoy.
• Spend time with people who will offer emotional support.
• Volunteer at an organization that’s meaningful to you.

2. Be proactive

If your go-to stress relievers aren’t working, you may need to seek extra support. The Brandon Act is one entry point for active duty service members (ADSMs) seeking help.

This law enables service members to request a referral for a mental health evaluation through a supervisor or commanding officer.

Additionally, Department of Defense (DOD) DOD Instruction 6490.08 puts procedures in place to maintain confidentiality for those who seek mental health or substance use disorder treatment, while balancing confidentiality with a commander’s need to know certain information. 

If you aren’t an ADSM, you can make an appointment with a mental health provider without a referral. Need help finding a provider?

Use the Find a Doctor tool. You can also call your TRICARE regional contractor. Learn more about getting mental health care with your TRICARE plan.

3. Know your mental health resources

DOD and the Military Health System offer many resources for you and your family:

• The Psychological Health Resource Center can help you find resources near you. Call the resource center at 866-966-1020.
• Military OneSource provides non-medical counseling at no cost. Call 800-342-9647 to talk to someone confidentially.
• Military Family Life Counselors support service members, family members, and survivors with confidential non-medical counseling. Contact the Military and Family Support Center to get started.
• The Military Health System Nurse Advice Line can help you with mental health concerns. Call 800-874-2273 and choose option 1 to speak to a nurse.
• Chaplain services may be available at your military hospital or clinic.

*For more from TRICARE/DHA, visit their M:M Expert Author Page.