Steady Steps: Handling Uncertain and Unsettling Times Without Relying on Alcohol

In times of uncertainty, it’s natural to seek ways to cope with stress and anxiety. While it may be tempting to turn to alcohol as a temporary fix – as a warfighter, it’s important to explore healthier, more sustainable strategies for managing life’s uncertainties that will help keep you ready for any mission. Keep reading to find out about some effective methods for handling uncertainty without relying on alcohol.

Avoid Worst-Case Scenario Thinking

Catastrophic or worst-case scenario thinking can worsen stress and lead individuals to seek relief in unhealthy ways, such as drinking. To help prevent this:

• Practice Mindfulness and Meditation: Engaging in mindfulness practices – those that involve focusing your attention on the present moment, without judging or reacting to things – can be done through various techniques, including meditation, breathing exercises and paying attention to everyday activities like eating or walking. These mindfulness activities can help you stay present, reduce negative thinking and improve emotional reactivity, which can be particularly useful when you’re out on a mission.
• Recognize and Challenge Catastrophic Thoughts: Learning to recognize and challenge catastrophic or worst-case scenario thoughts can significantly reduce their impact. Service members often face unique pressures and stressors that can lead to catastrophic thinking. Two strategies you can use to push back against these thoughts include reality testing (questioning the likelihood of the catastrophic thought happening and comparing it to known facts and past experiences) and problem-solving (breaking down the feared scenario into manageable parts and planning actionable steps to address each part). Below are some examples of what that may look like:
• Reality Testing:
  • Thought: “If I don’t perform perfectly in this training exercise, I may let my team down or receive a negative counseling
  • Examples of Challenges: “Have I seen others not perform a training exercise perfectly? What, if any, were the actual consequences for them? Have I had exercises where I didn’t perform perfectly but actually received constructive feedback? What does my actual service record reflect about my performance and capability?”
• Problem-Solving:
  • Thought: “If I report my personal problems or concerns, I’ll be judged by my peers and leaders.”
  • Examples of Challenges: “What are the actual resources in the military that provide support for military personnel and their families? Who can I confidentially speak to about my concerns? What are the steps I can take to seek help? How have others handled similar situations?”

Focus on Controllable Aspects of Life

In uncertain situations, focusing on aspects of your life you can control can provide a sense of stability and reduce the urge to drink alcohol.

• Set Small, Achievable Goals: Establishing clear, manageable goals can help you maintain a sense of purpose and forward momentum. It can also be a positive influence during stressful times.
• Stick to a Routine: As a warfighter, you are used to following routines for your daily operations. Maintaining these routines can provide structure and normalcy and help you manage stress and increase your productivity.

Maintain Self-Awareness

Being aware of your emotions and reactions is crucial in managing how you cope with uncertainty.

• Keep a Journal: Writing down your thoughts and feelings (electronically, on your phone or tablet and/or on paper) can help you understand and manage them more effectively.
• Engage in Regular Physical Activity: Exercise is a powerful tool for maintaining self-awareness and personal wellbeing that also helps reduce stress. Commit to using scheduled and recreational physical activities for the betterment of your overall health.
• Seek Professional Help if Needed: If uncertainty and stress become overwhelming, consulting a health professional can provide additional support. See below for some available, helpful resources.

Navigating uncertainty without resorting to alcohol requires a multifaceted approach that includes managing your mindset, focusing on what you can control and maintaining awareness of your personal state of emotions. By using these strategies, you can build resilience, safeguard your health and stay mission ready. Each of the sources listed provides valuable insights and practical tools that can assist anyone looking to manage stress in a healthy and effective way.