The transition from military service to civilian life can bring with it unique challenges. For some veterans struggling to cope with reintegration issues, addiction can sadly become a problem.
Whether it’s alcohol, prescription medications, or other substances, addiction can develop as a coping mechanism for the complex emotions and experiences that follow service.
At Care after Combat, we understand these challenges. We’ve created this guide to provide practical self-help strategies that can complement professional support.
While self-help approaches are valuable, they work best alongside professional treatment, especially for severe addiction.
Remember, reaching out for help is a sign of strength, not weakness.
Understanding Addiction and Its Challenges
For veterans, addiction often intertwines with other issues such as post-traumatic stress disorder (PTSD), depression, anxiety, or physical injuries.
On top of this, there are the physical and emotional symptoms of withdrawal to consider, which can consist of:
- Physical symptoms, including tremors, nausea, insomnia, or pain.
- Emotional symptoms, including anxiety, irritability, mood swings, or depression.
- Cognitive effects such as difficulty concentrating or making decisions.
These symptoms vary depending on the substance involved and can be intensified by co-occurring mental health conditions common among veterans.
The Journey to Recovery
Recognise and Accept the Problem
Recovery begins with acknowledgement. This can be especially difficult for veterans who have been trained to show strength and resilience and may feel reluctant to admit that there is a problem they should seek help for.
It is important to remember that addiction doesn’t reflect personal weakness or failure – it’s a health condition that requires treatment.
One suggestion is to try to approach your situation with the same compassion you would show to a fellow veteran. Would you judge them harshly, or would you support them in getting help?
Set Realistic Goals
Recovery happens one step at a time. Setting small, achievable goals helps build momentum and confidence. For example:
- “Today, I will attend one support group meeting.”
- “I will practise a 10-minute relaxation technique when cravings hit.”
- “I will call my support person when I feel triggered.”
Focus on progress, not perfection. The military teaches that improvement comes through consistent training and effort – this same principle applies to recovery.
Stay Committed
Recovery requires persistence.
There may be setbacks, but this is normal. Recovery is rarely linear, and progress may not look exactly as we expect it to.
Your setbacks aren’t a failure or a sign that you’re not strong enough to heal.
Coping with Withdrawal Symptoms
Stay Physically Active
Physical exercise has proven benefits for reducing withdrawal symptoms and cravings. It releases endorphins that can improve mood and reduce stress.
Consider:
- Walking or jogging, starting with short distances.
- Swimming, which is particularly gentle on joints.
- Bodyweight exercises that can be done anywhere.
- Team sports that also provide social connection.
Some veterans find that physical training provides a familiar structure that aids recovery and helps when it comes to reintegrating back into a civilian lifestyle.
Maintain a Healthy Diet
Nutrition plays a crucial role in recovery:
- Stay hydrated with plenty of water.
- Eat regular, balanced meals even if your appetite is affected.
- Include foods rich in B vitamins (whole grains, meat, eggs).
- Consider foods high in tryptophan (turkey, salmon, eggs), which may help with sleep and mood.
- Reduce caffeine and sugar, which can worsen anxiety and mood swings.
Practice Relaxation Techniques
Stress management is essential for managing cravings and withdrawal symptoms:
- Deep breathing exercises (like tactical breathing techniques).
- Progressive muscle relaxation.
- Mindfulness meditation.
- Guided imagery.
These techniques can help manage anxiety, improve sleep, and provide healthy coping mechanisms.
Managing Triggers and Temptations
Identify the Triggers
Understanding what triggers cravings allows you to prepare effective responses. Common triggers for veterans might include:
- Reunion events or situations where substance use is normalised
- Anniversary dates of difficult service experiences or other potentially traumatic life experiences.
- Exposure to sights, sounds, or smells that trigger memories.
- Stress, boredom, or isolation.
Keep a journal to track when cravings intensify and what might have triggered them. This creates awareness and helps you develop strategic responses.
Build a Support System
Military service teaches the value of teamwork and having battle buddies. Recovery works the same way:
- Connect with other veterans who understand your experiences.
- Consider joining a veterans’ recovery group.
- Maintain regular contact with supportive family and friends.
- Work with a mentor or sponsor who has been through similar challenges.
At Care after Combat, we provide peer mentorship and support specifically designed for veterans. Having someone who understands both your service experience and addiction challenges can make a significant difference.
Find Healthy Distractions
When cravings hit, having alternative activities can help redirect your focus:
This may look like engaging in hobbies that require a lot of focus, volunteering, or playing team sports.
Many veterans find purpose in helping others, which can be a powerful motivator in recovery.
Long-Term Strategies for Recovery
Create a Structured Routine
- Maintain regular sleep patterns.
- Schedule regular meals.
- Plan daily activities and responsibilities.
- Include time for self-care and relaxation.
- Build in regular exercise.
A consistent routine can reduce stress and uncertainty, creating a stable foundation for recovery.
Continue Learning and Growing
Continuing to learn and grow is a vital part of lasting recovery.
By learning more about how addiction works and developing new coping skills, veterans can better navigate challenges and build resilience. Exploring interests that may have been set aside during active addiction can also bring a renewed sense of fulfilment and purpose.
Additionally, considering education or career development opportunities can open new doors and provide a sense of direction.
Celebrate Small Wins
Celebrating small wins is an essential part of recovery, as recognising progress reinforces positive change.
Each day of sobriety is an achievement worth acknowledging, and successfully navigating a triggering situation is a testament to personal growth and resilience. Noticing improvements in relationships, health, or overall well-being can serve as a powerful reminder of how far you’ve come.
Going on to share these achievements with a support network is a great way to not only strengthen connections but also encourage continued progress.
Where to Seek Additional Help
While self-help strategies are valuable, professional support significantly increases the chances of successful recovery. Resources specifically for veterans include:
- OP COURAGE – An NHS mental health specialist service that provides support to armed forces personnel, veterans, and their families for a range of difficulties, including substance misuse.
- Combat Stress – Provides treatment and support for veterans with mental health conditions.
- Help for Heroes – Have several resources, guides, and points of contact for veterans suffering from mental health conditions, including addiction.
- The Warrior Programme: The Warrior Programme is a 12-month program offering veterans practical tools, executive coaching, and emotional resilience techniques to transition to civilian life successfully.
- Walking with the Wounded: Walking With The Wounded empowers struggling veterans through personalised employment support, mental health services, and care coordination, helping those who are mentally, physically, or socially wounded rebuild their lives and regain their independence after military service.
At Care after Combat, we specialise in supporting veterans in the justice system, including those struggling with addiction. Our mentorship programms provide understanding, guidance, and practical support through your recovery journey.
Remember, seeking help isn’t a sign of weakness—it’s a demonstration of the same courage that guided your military service. Recovery is possible, and you don’t have to face it alone.
Contact Care after Combat for support today. Whatever you’re going through, our mission is to make sure you don’t go through it alone.