Soldiers who have been through prolonged exposure to stressful situations such as war zones often experience difficulty readjusting to normal civilian life. One of the most common symptoms they may face is an inability to relax and feel comfortable when they are no longer under pressure. This condition, known as hypervigilance, can make it difficult for them to sleep, eat, work, and enjoy their personal lives. To relearn comfort with calmness after extended periods of hypervigilance, soldiers must be willing to put effort into developing new routines that will help them reduce tension and increase resilience.
Soldiers should prioritize getting enough rest every night. Sleep plays a crucial role in managing stress levels and reducing anxiety. It gives the body time to recover from physical and mental fatigue and allows the mind to process experiences more effectively. Soldiers who have trouble falling or staying asleep should consider implementing a regular bedtime routine, avoiding caffeine and electronics before bed, and creating a comfortable environment conducive to rest.
Soldiers should practice deep breathing exercises and meditation techniques that promote relaxation. Breathing deeply helps regulate the nervous system and reduces physiological responses to stressors like increased heart rate and blood pressure. Meditation involves focusing attention on the present moment, which can bring awareness to negative thoughts and emotions without judgment. By practicing both regularly, soldiers can train themselves to remain calm even when faced with challenging circumstances.
Soldiers should seek social support from family members, friends, and community organizations such as veterans groups. Isolation exacerbates feelings of discomfort and loneliness, while connection provides validation, empathy, and encouragement. Socializing also offers opportunities for distraction from anxious thoughts and activities that promote well-being, such as exercise and creative pursuits.
Soldiers should engage in hobbies or therapies that challenge their minds and bodies in positive ways. Physical activity releases endorphins that improve mood and boost self-confidence, while intellectual pursuits such as reading or writing help build new skills and perspectives. Some popular options include yoga, art classes, music lessons, volunteering, or outdoor adventures.
By committing to these strategies consistently over time, soldiers can learn to rewire their brains and reconnect with their natural ability to relax and enjoy life after experiencing hypervigilance.
How do soldiers relearn comfort with calmness after extended periods of hypervigilance?
Soldiers returning from war zones may experience difficulty reintegrating into civilian life due to their training and exposure to traumatic events during military service. Hypervigilance can be one such challenge that affects both physical and mental health. According to research, hypervigilance is associated with heightened arousal, increased alertness, and an exaggerated startle response.