Close-up of a decorated Christmas tree with ornaments

Self-Care Strategies for Low-Stress Holidays

Written By Lizann Lightfoot

As the days grow shorter and holiday lights start twinkling on base, the season’s demands can sneak up fast — coordinating kids’ events, base gatherings, decorations and gift lists. For us in military life, it often hits harder, with deployments splitting families, PCS moves disrupting our traditions or distance from loved ones adding emotional strain.

I remember one tough Christmas during my husband’s seventh deployment. I was alone with our four young kids, and family was far away. I pushed hard to keep traditions magical, but burnout hit me hard. One morning, exhausted and sad, I hid under a couch blanket, barely able to rally myself for unwrapping presents with the kids. I realized something had to give and began simplifying traditions — like swapping Grandma’s 10-step cookie recipe for an easy batch of chocolate chips. We kept the holiday music and the fun, laughed together and made memories. When I took care of myself, I felt capable, not crushed.

You don’t have to push through alone on sheer grit. Simple self-care habits can ease your stress and help you reclaim joy. The holidays shouldn’t be about perfection and presents. Instead, focus on realistic steps to be present for family and yourself. Here are some healthy habits that will last into the new year.

Four children smile in front of a tall, decorated Christmas tree

Set Boundaries to Guard Your Energy

We’re pros at adapting in military life, but holidays flood us with invites that can overwhelm if we don’t watch out: unit parties, family activities, extra volunteering, oh my! Setting boundaries helps you protect what matters — your family, your time, your energy and your health.

If you’re solo due to deployment, opt for pizza and movie night over fancy food. Review your calendar like a PCS checklist: What truly energizes you? Maybe this year you want to focus on baking or a calm walk under base lights. Decline the rest gracefully: “Sounds great, but we’re busy — let’s catch up in the new year.” Remember, a “no” stands alone and doesn’t need to be explained. Scaling back helps you see sustainable traditions and regain control in chaos.

Extend this approach to your emotions: If relatives push sensitive topics like your family travel plans or expensive gift traditions you can’t afford, try to redirect them or pause.

Communicate Your Needs

Clear communication anchors military marriages. Holidays can heighten all the unspoken duties — hosting, shopping, decorating, wrapping — but working together and sharing your needs sparks partnership.

Use holiday traditions or activities to grow closer to your spouse, not to create battles. Start casually: Over coffee or a video chat, swap a weekly high and low. Frame any changes positively: “I love our Secret Santa tradition, but the kids’ schedules are tough right now. Want to split the shopping?” Honest conversations unite you without blame.

Explain adjustments to your kids simply: “We’re skipping one event for games or movie night at home.” Or, “Before we send this gift wish list to Grandma, we need to choose some items to donate to other kids.” Focus on getting the rest of your household to buy into what you need during the stressful holiday season. Whether it’s a streamlined schedule or a de-clutter corner, their cooperation will help you feel supported and bring you all closer together.

Stone fireplace with wrought iron screen and a lit fire glowing inside

Remember to Recharge

Rest builds resilience, not indulgence. You wouldn’t let your phone battery die, so you shouldn’t let your own energy deplete either! Holiday obligations wreak havoc on your sleep, but neglecting this essential need just sets you up to crash.

Set a healthy bedtime schedule to help you de-stress: Wind down with soft lights, herbal tea and no screens after 9 p.m. Military OneSource advises 30 daily “me” minutes — bath, book or memes.

When your days are busy, try micro-breaks: Take deep breaths at kids’ school events, or stretch between wrapping gifts. Use a rest jar to reward yourself with prompts like “nap time,” “cup of tea,” or “fresh air.” Draw from it daily to remind yourself you are worth it. These resets can steady you through holiday storms.

Stick to Health Routines

Physical and mental health ground us, but the holidays erode our routines with treats and shifted schedules. Remember that consistency stabilizes, so stick with what has supported you in the past.

Physically: Take daily walks, even if it’s with a stroller. If you have a workout routine, don’t neglect it this month! Keep drinking water to stay energized. Try balanced meals: Focus on proteins and veggies during this season of cheese platters and desserts.

Mentally: Regular self-care fosters resilience, reducing anxiety. Try evening journaling, a “gratitude” list, or five-minute breaths to curb stress. Have a friend you can vent to, even if it’s a quick check-in.

Self-care is strategic, not selfish. It renews you for what’s ahead. Before lights fade to January, weave these habits in. Here’s to holidays that uplift and a year prioritizing you!

Blog Brigade unites military spouses by creating a community built on shared experiences and mutual support. Navigating the complexities of military life can be challenging, but you don’t have to do it alone. Military OneSource offers valuable resources focused on well-being, readiness, and connection. Explore a range of mental health resources tailored to your needs.

Woman with a shopping list and basket full of produce stands in front of a colorful grocery store apple display.

Myths Debunked: Exploring WIC Benefits for Military Families with the Fort Bragg Public Health Partnership

Written By

It’s no secret that life as a military family can be challenging. Deployments, field exercises, specialty schools, unpredictable work and frequent moves can make raising a family more difficult. Still, some are surprised to hear 1 in 4 active-duty military families face food insecurity1. One proven way to address food insecurity is through the Special Supplemental Nutrition Program for Women, Infants and Children, more commonly known as WIC.

WIC is designed to help reduce food insecurity and provides eligible families with access to healthy food, nutrition education, breastfeeding support and many other benefits. Eligible pregnant women, new mothers, infants and children up to age 5 all receive free nutritional support under WIC. Dads, grandparents and guardians caring for children in this age group are also welcome to apply on behalf of their young children. The program offers a vital lifeline to ensure children grow strong and families have the resources they need to thrive.

Despite WIC’s benefits, only 54%2 of WIC-eligible families in the United States are enrolled. Military families are particularly hesitant to enroll, sometimes due to common misconceptions. Here, we explore some common WIC myths so you can know the facts before visiting your local WIC office:

Myth 1: “Military families make too much to qualify for WIC.”

Fact: Many military families are eligible, even with a steady income from both parents.

The WIC income eligibility guidelines depend on family size and income, and special provisions are given to military families. For example, Basic Allowance for Housing is not counted in WIC income eligibility calculations. Some specialty pays are also not included. Military families who have relatives staying with them also have a higher likelihood of qualifying. The best way to see if you qualify is to visit your local WIC office with your most recent LES.

Three paper grocery bags filled with fresh produce, eggs, herbs, bananas and vegetables by a sunny window.

Myth 2: “If I enroll in WIC, I’ll be taking away benefits from families who need it more than me.”

Fact: Only about 54% of families eligible for WIC are enrolled.

It’s important to focus on meeting your family’s basic needs. Strong WIC participation rates help to support future federal funding. When more eligible families enroll in WIC, the community as a whole benefits. WIC participation supports your local community through sales at grocery stores and farmers markets and reduces health care costs.

Myth 3: “The military community will look down on me if they find out my family is enrolled in WIC.”

Fact: Enrolling in WIC is not a sign of weakness; it’s a sign of responsible decision-making.

Military families make numerous sacrifices, and access to proper nutrition should not be one of them. Military leaders emphasize ‘readiness’ as a top priority, and the well-being of families is crucial to achieving this goal. It’s why there is a growing effort to establish WIC offices on military installations. For example, Fort Bragg opened a WIC office on post in 2023. In two years, there have been over 10,000 visits to the WIC office from military families. Its success has led to other installations beginning the process of opening on-post WIC offices.

WIC protects your privacy, and your information is protected just like medical records – even in the checkout line. Most states use eWIC cards, so you can discreetly scan your benefits card.

Myth 4: “Isn’t WIC just bread, milk, eggs and cheese?”

Fact: WIC benefits include culturally relevant foods. While bread, milk, eggs and cheese are included in WIC benefits, your benefits include much more. Depending on eligibility, families may receive:

  • Fresh, frozen and canned fruits and vegetables
  • Whole grains, including bread, tortillas, rice and pasta
  • Pantry staples such as peanut butter and cereal
  • Baby food and infant formula

WIC benefits are designed to support a balanced diet. They can even be adjusted to accommodate allergies or specialized formula.

Myth 5: “We move too much to use WIC.”

Fact: WIC benefits can transfer with you.

If you move to a new duty station, your benefits can transfer with you. Let your current WIC office know you’re changing duty stations, and they can provide a handoff of your benefits (i.e., a Verification of Certification statement or transfer paperwork) to the WIC office closest to your new duty station.

Final Thoughts

Military families make countless sacrifices to serve our country, and being well-nourished should never be a question. Enrolling in WIC is an investment in your family’s future. Whether it’s to save money on groceries, improve your family’s health or gain access to an empowering and supportive community, WIC is here for you. Give your local WIC office a call today.

Blog Brigade unites military spouses by creating a community built on shared experiences and mutual support. Navigating the complexities of military life can be challenging, but you don’t have to do it alone. Military OneSource offers valuable resources focused on well-being, readiness, and connection. Explore a range of nutrition and fitness resources and tools tailored to your needs.

Resources:

  1. Military Family Advisory Network (2023). Military Family Support Programming Survey 2023 Report. https://www.mfan.org/wp-content/uploads/2024/06/MFAN-2023-MFSPS-Full-Report.pdf
  2. USDA WIC Eligibility and Coverage report (https://www.fns.usda.gov/research/wic/eer-2022)
  3. S. Department of Agriculture (USDA) (2021). National- and State-Level Estimates of the USDA Special Supplemental Nutrition Program for WIC Eligibility and WIC Program Reach in 2021 (Summary). https://fns-prod.azureedge.us/sites/default/files/resource-files/wic-eligibility-report-summary-2021.pdf

Authors:

Whitney Nelson, Compliance Consultant, Fort Bragg Department of Public Health
David Gaviria, MPH, RD, Military Health Research Assistant, UNC Chapel Hill
Jennifer Green, DrPH, MPH, Director, Cumberland County Department of Health
Tamra Morris, MPH, Deputy Director, Cumberland County Department of Health
Krysta Gougler-Reeves, Project Director, UNC Chapel Hill
Hannah Prentice-Dunn, Administrative Director, UNC Chapel Hill

“The views expressed are those of the author(s) and do not necessarily reflect the official policy of the Army, Defense Department or the U.S. Government.”

Two toddlers explore nature using muffin tin and bowl filled with flowers and leaves outdoors.

Soaking up Sun Between PCS Orders

Written By Sydney Smith

When the sun is out here in Washington State, we find ourselves outside most of the day every day. Since moving here from the South, we have learned how to embrace good weather whenever we get it here. I’m not sure I really appreciated the sun quite like I do now, and my kids have learned to do the same. In our family, when it’s sunny and warm, the television stays off and toys stay put away until the clouds and rain come home.  

While I’m a big believer in letting the outdoors be sufficient as a child’s playground, it also helps to have a few tools or activities in my “back pocket” to keep my kids engaged outside — especially when we find ourselves in smaller and less explorative spaces, such as our backyard. Here are some of our favorite outdoor activities for military children: 

  1. A mud kitchen basket: If you don’t have the space or money (or desire) for a full-on mud kitchen, you can just keep a small basket of mud kitchen tools handy. I went to our local thrift store and found some small muffin tins, a mini cast iron pan, some tiny pots and pans and a few utensils. My daughters have so much fun making “dandelion soup” and “grass muffins.” It is so fun to see how creative they get with their recipes! 
  2. Sand play: Whether you are willing to deal with a big sandbox in your yard or not is a personal decision. Personally, I find sandboxes to be a bit impractical for military families just because of how inconvenient it can be to dispose of sand before each PCS, and transporting a large sandbox is not always ideal. We prefer to have a sand table that contains only a little bit of sand but keeps the kids content with sensory play. The other plus to a sand table versus a sandbox is the kids don’t get as messy or drag as much sand inside.  
  3. Bubbles: Whether it is your traditional bubble wands or fancy bubble blowers, bubbles always add a little joy to the outdoors. Sometimes we go for bubble walks when the sun pops out, and it makes everything just a little bit more magical. 
  4. Bounce houses: Last year, Santa Claus brought the kids an inflatable bounce house, and it has been a big hit. Like sandboxes, trampolines can be quite impractical for military families, since they are not easy to transport. We enjoy the convenience of our bounce house that we can easily deflate and stuff into a large tote when we aren’t using it during a large part of the season. We pull it out when we host families over for dinner or parties. It is a serious kid-pleaser. We even add plastic balls to ours for a little extra something.  
  5. Making tiny houses: My daughter and I love to gather sticks and pinecones and rocks and make little homes for bugs, fairies, lizards or whatever creature we can think of that day. I love seeing her check on it the next day to see if there was any evidence of tiny tenants being left behind. 
  6. Watercolors: One of my very favorite things to do with the kids is to bring out a big quilt and our basket of watercolors and paint outside. Our watercolor basket contains a palette of colors, multiple paintbrushes, a notebook for each of my kids, and a mason jar with a lid and a washcloth. For painting prep, all I have to do is fill up the jar with water, grab the basket, and lay down the blanket under the sun (or shade on a hot day), and we are ready to paint!   
  7. Picnics: I saved the best for last. We are a big picnic family. Whether it’s the playground, the lake, a hike or our own backyard, we love a good picnic. Not only does eating yummy food together make the outdoors more fun, but it prevents my floors from getting covered in crumbs and grime for the day, which is a nice break occasionally.  

These are some of our favorite ways to keep the kids happy and engaged outside when they grow bored of stick swords and catching bugs. Obviously, you don’t need any of these things to have family fun outdoors, but it can be helpful to have creative tools and hands-on activities available for your kids to maximize their fun in the fresh air. 

Blog Brigade unites military spouses by creating a community built on shared experiences and mutual support. Navigating the complexities of military life can be challenging, but you don’t have to do it alone. Military OneSource offers valuable resources focused on well-being, readiness, and connection. Explore a range of parenting resources and tools tailored to your needs. 

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