Building your self-care foundation.

A simple approach to improving your health—physically, emotionally, & socially

As a US Family Health Plan member, you're committed to maintaining your well-being—both for yourself and for those who count on you. Self-care isn’t a luxury—it’s a mission-critical part of staying strong, centered, and ready for what life brings. Here’s a breakdown of how you can implement effective self-care across different areas of your life.

Physical self-care

Focus on building a strong foundation with sleep, preventive care, and physical readiness. Stay up to date on TRICARE-covered screenings and manage chronic conditions before they interfere with daily life.

• Walk more. Each week, gradually increase your total minutes, aiming for at least 150 minutes weekly.
• Track your sleep. Monitor your sleep patterns for a week. If you’re not getting consistent rest, consider reducing caffeine, limiting screen time, or creating a darker sleep environment.
• Check in on checkups. Use your plan benefits to confirm you're current on immunizations, dental care, and TRICARE-covered screenings.

Mental, spiritual, and emotional self-care

Whether you're transitioning out of service or adjusting to life as a military spouse or dependent, prioritizing mental health is key. Journaling, breathing exercises, or just time outdoors can help you stay mission-focused and grounded.

• Spend more time in nature. Even a walk through your neighborhood or local park can be restorative and reduce stress.
• Add daily breathing exercises. Try inhaling slowly through your nose, pausing, and exhaling gently through your mouth. Repeat for a few minutes each morning or evening.
• Journal. Reflecting on daily challenges and wins can help bring clarity and emotional balance.

Social self-care

The military community thrives on connection. Whether you attend a base yoga class, volunteer with a veteran’s group, or simply strike up a conversation at your local commissary—every connection counts.

• Group yoga. Consider joining a local or virtual yoga class that supports both movement and community—many are free to TRICARE members.
• Community service. Volunteering at veteran events or base activities boosts your sense of purpose and connection.
• Maximize small moments. Short conversations with neighbors or fellow patients in the waiting room can lift your spirits and build connection.

Getting started

Ask yourself: If you could change one thing about your routine, what would it be? The answer often reveals the greatest source of stress. Start small, enlist support, and work toward realistic self-care goals. Your Martin’s Point care team is ready to help you find a path forward.