Page 1, Writing Tips
Page 3, Being Prepared
Page 4, Care Package Suggestions
Keeping yourself emotionally and physically healthy while your spouse is deployed is the best gift you can give your partner.Face and accept the realities of your day to day lives. Appliances and cars will break down. Roofs will leak. Kids will be fussy. You will feel lonely and helpless. Communication with your spouse will be lessened. You will worry. Develop a daily routine and stick to it. Daily make time when you focus on your spouse. Use this time to not only send letters, but to send positive energy to your loved one. Take care of yourself, both emotionally and physically. Place a high priority on getting regular sleep. Keep the room temperature at 68 degrees. Don't exercise or drink caffeine before bedtime. Stay away from news or movies that could increase your fear level. Maintain a healthy diet. Refrain from not eating or eating too many unhealthy foods. Exercise every day. Try to relax. Turn off the television. Read a book. Find some way to have some quiet time in your life. Do some simple breathing exercises and/or visualization or muscle relaxation for 10 minutes each day. Laugh. Watch a funny movie. Play games with your kids. Avoid alcohol, cigarettes, drugs and caffeine. They increase feelings of anxiety. Try to stay away from having the news on all the time. Although it is difficult to change the channel at times, don't stay glued to the television news stations. Listen to soothing music. Contact support groups such as your local Family Service Center, ombudsman program, military chaplain, and the Internet so you don't feel so alone. Your ombudsman program on your base should be able to provide information your are wanting to know like boat or troop movement, any front-line news, etc. Donate blood. Put together a care package. Volunteer your time to a worthy cause. Play more games or take walks with your kids or volunteer to work with kids, or rock babies at intensive care units. Children can help give you a sense of hope
for the future. If you are feeling a sense of intense doom, having problems breathing, feel your heart racing, have chest pain, dizziness or nausea,you may be having a panic attack. They usually only last 2-3 minutes, but try to slow down your breathing by taking deep breaths. If you are having episodes of panic attacks quite often, check with your physician to make sure you are not having heart or lung problems. Other stress related symptoms include diarrhea, severe headaches, and muscle tension. Stay busy. Show your patriotism by displaying the flag. Tie yellow ribbons on trees, bushes, balconies, or fences. Write to your spouse daily.
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