Deployments and long separations may be part of life for Defence families, often testing emotional resilience and family bonds. While stress might be natural during these times, proactive steps can help you manage it effectively. Whether you’re an ADF member or a family member, here are practical tips to navigate this journey with strength and positivity.

Acknowledge the Challenges

Deployment brings its own set of stressors, from uncertainty about your loved one’s safety to the emotional toll of distance and the adjustment to changed family dynamics. These feelings are valid and shared by many Defence families. The first step to managing the stress of deployment is acknowledging the challenges ahead and embracing your circumstances with acceptance.

Establish Clear Communication

Being physically apart doesn’t mean you and your loved one can’t stay connected. The gift of technology allows us to maintain a strong relationship, particularly with face-to-face call platforms such as FaceTime on iPhones. However, the effectiveness of virtual connection might rely on mutual commitment and open, honest communication from both parties.

Here are some strategies:

• • Schedule Regular Check-ins: Agree on times for calls or video chats that work for everyone’s time zone.
• • Set Expectations: Discuss how often you can realistically communicate to avoid unnecessary worry during periods of silence.
• • Switch-up your mode of communication: FaceTime, voice notes, Snapchats, or phone calls—mixing up how you connect adds fun and variety to catching up.
• • Show up positively: Approach regular catchups with a positive mindset to keep them meaningful and not like a chore. If you’re not feeling up to it, communicate honestly and aim to show up better next time.

Build a Routine

Routines could offer a sense of stability and predictability, helping to reduce stress for both the deployed member and their family at home.

• • For Families: Establish daily schedules for meals, school, and bedtime. Create special rituals, such as doing activities together virtually or having a weekly “update session” to share news.
• • For Deployed Members: Focus on consistent activities that you enjoy, as an act of self-care. Such as, drawing, exercise, journaling, meditating, or playing sport.
• • Be Flexible: Understand that disruptions are normal, and adaptability is key to maintaining a healthy routine.

Prioritise Mental and Physical Wellbeing

Taking care of your mind and body is crucial during deployment periods for both the deployed partner and spouse/family.

Mental Wellbeing

• • Practice mindfulness or meditation to stay grounded. Apps like Headspace or Calm can be excellent tools.
• • Seek support from a psychologist/counsellor if needed. Navy Health’s Extras cover helps to improve your access to mental health services, such as psychology.
• • Engage in creative outlets like writing, drawing, or playing music to channel emotions constructively.

Physical Wellbeing

• • Exercise is proven to improve our resilience and act as a stress reliever through its ability to boost endorphins, and reduction in cortisol.
• • Commit to regular exercise. For families, activities like walking, cycling, or yoga can be done together. Deployed members can maintain fitness routines that fit their schedule.
• • Eat a balanced diet and stay hydrated. Proper nutrition boosts mood and energy levels.
• • Prioritise sleep by setting regular sleep and wake times.

Navy Health offers affordable Extras cover that include services like physiotherapy and chiropractic, ensuring your physical health remains a priority.

Foster Connection and Support

A strong support network might make all the difference during long separations. Knowing you’re not alone in your experience brings comfort and strength.

• • Join Group Activities: Shared hobbies like cooking classes, book clubs, or sports can help combat feelings of isolation.
• • Lean on Your Community: Engage with family, friends, or Defence support groups. Virtual or in-person gatherings can provide much needed camaraderie. Navy Health sponsors various ADF support organisations that often host fun Family events and workshops for Defence families, designed to foster connection and resilience.

Managing stress during deployment and long separations is challenging but achievable with the right tools and mindset. By maintaining communication, building routines, prioritising well-being, and fostering connections, you can navigate these periods with resilience. Remember, you’re not alone—Navy Health is here to support Defence families every step of the way. With care, connection, and proactive strategies, you can emerge stronger, closer, and ready for whatever lies ahead.

1. https://www.health.harvard.edu/staying-healthy/exercising-to-relax
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC4013452/
3. https://www.ptsd.va.gov/family/effect_deployment_stress.asp#:~:text=During%20the%20deployment%2C%20family%20members,Added%20family%20duties%20and%20responsibilities
4. https://www.militaryonesource.mil/deployment/on-deployment/stress-management-during-deployment/