Whether you’ve just been discharged or it’s been years since you served, as a veteran, you know how important mental health care can be as you return to civilian life.
Transitioning service members like you have been through a lot—and it doesn’t just disappear the moment you come home. The things you’ve seen and experienced can stay with you, making it difficult to settle back into your life outside the service.
In many ways, it can feel like you’ve come back to civilian life only to face a different kind of battle: a psychological one. If you’re struggling with anxiety, severe depression, or post-traumatic stress disorder (PTSD), the important thing to know is that you’re not alone. Your emotional pain is just as real as any physical injury, and there’s support available to help you heal.
By now, you’re probably familiar with Veterans Affairs (the VA). They’re considered the go-to mental health resource for transitioning service members.
But, the VA isn’t without its issues. It has a recent history of extensive wait times, and many veterans have found it difficult to get the support they need—leading many to look for alternative treatments outside of the VA.
Talk therapy is the traditional choice for treating mental health issues. But, sometimes, the traditional approaches don’t work, and that’s okay. Every veteran faces unique challenges, and for some, alternative therapies are the best approach to treat mental health problems after service.
Related: Five Ways to Support the Mental Health of a Veteran in Your Life
Below, we’ll share a few different forms of treatment that can help you get your health and happiness back on track.
Peer support groups
While your civilian friends and family mean well, it’s difficult for them to understand what you’re going through. One of the best ways to find support is by talking with those who’ve been through it, too. A peer support program for service members helps you connect with others facing similar mental health challenges.
Virginia Department of Veterans Services
To find local, in-person peer groups in North Virginia, check out Virginia Veteran and Family Support in Fairfax, Springfield, and Ashburn.
These groups meet twice a month in a safe, confidential space where you can share your experiences with people who truly get it.
National Alliance on Mental Illness (NAMI)
NAMI offers mental health services and facilitates support groups all over the country, including 17 located across Virginia state.
Their ‘Connection’ and ‘Family Support’ groups meet both online and in person, so you can get the help you need no matter where you are.
The Warrior’s Journey
This organization is dedicated to giving service members the mental health care and support they need once they’ve left active duty. If you’re feeling isolated, lost, or suicidal, The Warrior’s Journey can help.
In fact, they’ve helped thousands of veterans like you get back on their feet. They’ll connect you with another service member (based on your role, rank, military branch, and gender) who can help you find resources, therapy, coaching, and anything else you need to cope. It’s an easy way to find the help you need with the guidance of others who’ve been in your shoes.
Mindfulness and meditation
The good news is, there are alternative therapies you can try even when you’re on your own. Studies have shown that mindfulness and meditation can be just as effective as taking medication to reduce anxiety.
These exercises are easy, you can do them anywhere, and they can help you relax and relieve tension in just a few minutes.
Here’s an easy meditation to get you started:
- Sit comfortably and simply notice the sensations in your body.
- Feel your breath moving in and out and notice any thoughts that may arise. They may wander, and that’s totally normal. It’s more about staying present than keeping your mind perfectly blank.
- Don’t judge yourself or your thoughts—just breathe, and calmly bring your attention back to the present moment by refocusing on each inhale and exhale.
Mindful breathing techniques can also be done anywhere, at any time. Try box breathing for an easy-to-follow practice. Simply inhale for 4 seconds, hold it for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat as many times as you need.
You can do this breathing exercise while you’re sitting, lying down, or even while you’re busy with other things. It can help you focus on the here and now when anxiety, depression, or difficult memories arise.
Equine therapy
This is one of the lesser-known alternative therapies available, but it’s a great substitute for traditional talk therapy. It’s been proven to reduce anxiety, help with emotional regulation, and improve PTSD symptoms.
Horses are sensitive to energy and can act as a mirror to our behavior. If someone approaches a horse with anger, the horse will reflect that by either becoming stubborn or trying to get away.
If you want a horse to stay calm and be patient, you have to learn to be calm and patient, too. That’s what makes these animals such brilliant emotional regulators.
In a typical equine therapy session, you may practice grooming, feeding, leading, and riding a horse led by a mental health professional certified in animal-assisted therapy.
Check out these equine therapy organizations in and around Virginia state for more details.
Herbal remedies
Some veterans swear by using alternative medicine, like herbal remedies, to treat depression and other mental health issues. Talk to your doctor if you want to try these, as some herbal treatments can interfere with prescribed medications.
- St. John’s wort is an herbal supplement traditionally used to treat mild to moderate symptoms of depression.
- Lavender essential oil has long been used for general relaxation. Research has shown that it can reduce depression and anxiety in some people.
- 5-HTP is said to play a role in increasing serotonin levels (one of our ‘happy hormones’). Some studies show that 5-HTP may be as effective as certain antidepressants, but these studies aren’t broad enough to say for sure that it works.
If you’re dealing with severe mental illness, these supplements shouldn’t be your main treatment. They might help with milder symptoms, but explore all your options, and talk to your primary doctor before adding any natural remedies to your treatment plan—especially if you’re on antidepressants or other medications.
Music therapy
Who said alternative therapies couldn’t be fun? Music has long been a source of joy and healing for so many people. If you want to try a treatment that’s fun and effective, music therapy might be worth a shot.
Music therapy can:
- Lower blood pressure
- Reduce stress
- Boost sleep quality
- Improve memory and cognitive function
- Help process trauma
- Lift your mood
Music therapy is a fantastic complementary treatment to traditional therapy. Plus, it can be a great way to try something new, meet people, and have fun.
Guitar 4 Vets is an organization created specifically for veterans affected by PTSD and other forms of trauma. They offer 10-week guitar instruction programs to give you a healthy way to express yourself and find joy in learning something new.
They have chapters across the country so you can get involved no matter where you’re based.
We’re here to help you find the support you need
Region Five’s free Service Member, Veterans and Family Support (SMVF) program provides support, helpful resources, and an understanding community to veterans and their families.
The SMVF program offers a variety of services, including:
- Transition support
- Access to a vocational specialist
- Job coaching
- Peer support
- Mental health support
- Case management
- Job training
Our team knows exactly what you’re struggling with—because they’ve been where you are. They come with backgrounds in all military branches, so you can feel confident knowing you’re getting the right help from those who truly understand.
Get in touch today and take the first step in getting the help you deserve.