woman practicing healthy habits - eating salad, sleeping and doing yoga

Make Your Health a Priority While Your Military Partner Is Away

Check out these tips to stay healthy in mind and body while managing the extra load at home

When your partner is away training, on a mission or deployed, your mental and physical health can suffer. Here are a few tips to help you keep your health a priority. 

Healthy Eating 

  • Drink plenty of water — at least 8 glasses each day.
  • Plan your meals for the week, make your ingredient list, and grocery shop or try a grocery delivery service. You’re less likely to choose a fast food pit stop if you know you already have ingredients at home.
  • Sometimes ready-made or partially cooked meals are stress relievers for a busy family. Before you add one to your cart, check the food labels to make sure it isn’t high in sodium, added sugars or saturated fats.  

Healthy Sleep 

  • Turn screens off 2-3 hours before bed — blue light can interfere with your circadian rhythm. If this is the only time you can talk to your partner while they’re away, see if your phone has a blue-light filter in its display settings to help minimize the effects.
  • Do a few simple stretches before you go to sleep, like bear hug and child’s pose

Healthy Mind

  • Practice meditation. Focus on deep breathing for a few minutes, choose a mantra to repeat, or find an app you can download to help guide you.
  • Prioritize your to-do list and delete nonessential tasks altogether. Maybe not all the housework needs to get done, or you can skip an activity that seems more like a chore than something fun. 
  • Talk to a professional. TRICARE covers mental health services.

Healthy Body 

  • Get 30 minutes of exercise 5 days a week.
  • Join a class at your park, rec center or gym.
  • Involve your kids in a game of tag or mommy-and-me yoga.
  • Turn your video off during a meeting and go for a walk while you work. Or if you work in an office, ask your colleague if they’d like to join you in a walking meeting.
  • Go to all of your annual checkups. Try a virtual or telehealth visit to save time.

Healthy Connections

  • Talk to people you love and trust frequently. A phone call can go a long way.
  • Join the family readiness group (FRG) or other military spouse groups to connect with others who understand what you’re going through. 
  • Join a music class, swim class, or just go to the park with your little ones to meet other moms. 

Healthy Finances

  • Make a budget and stick to it.
  • Some grocery stores have apps for you to quickly access coupons and savings.
  • Many companies, including phone and internet providers, offer a military discount you may be eligible for. 



This resource was created with support from the Ready, Healthy & Able program funders.

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