Over the past few days, the news has been filled with reports of conflict, rising oil prices, and growing tension in the Middle East. Whenever events like this unfold, you can almost feel the anxiety spreading through society. People begin wondering what it means for the future, for their families, and for the stability of the world around them. As someone who served in the United States Navy, I know something about living under that kind of uncertainty. When you wear the uniform, deployment is always a possibility. You learn very quickly that stress, uncertainty, and the unknown are simply part of the reality of military life.
During my time in the Navy, I was attached to an air squadron stationed aboard the USS Nimitz, a nuclear-powered aircraft carrier that was operating in the Mediterranean Sea at the time. I remember one moment from that experience as clearly as if it happened yesterday. Our ship had just pulled into port in Naples, Italy. I was a young sailor seeing the world for the first time. Life felt exciting and wide open. We were traveling from country to country, experiencing new cultures, new cities, and new people. At that age, you feel almost invincible. You don’t spend much time thinking about the weight of the uniform you’re wearing.
But that feeling changed very quickly. Without warning, orders came down from command. Our ship was being deployed to the Persian Gulf, and we had just twenty-four hours to prepare. At the time, there was a hostage crisis involving Iran, and suddenly everything shifted. There was no time for questions and no long explanations. Our commanding officers simply told us to be ready to deploy within twenty-four hours. We were instructed to contact our families and loved ones and let them know we were moving out. Just like that. One day you are walking the streets of Naples enjoying the sights, and the next day you are preparing to sail toward a potential conflict zone on the other side of the world.
That moment stayed with me. It was the moment I truly understood something about military service that most civilians never experience. When you wear the uniform, your life is no longer entirely your own. You must be ready at a moment’s notice—ready to move, ready to serve, and ready to go wherever your country needs you. Experiences like that teach you something powerful about resilience. They teach you discipline and the importance of staying mentally strong even when the future is completely unknown. And that lesson is not only for sailors, soldiers, airmen, and Marines. It applies to all of us, especially during times like these when the news is filled with uncertainty.
The truth is, we cannot control global politics. We cannot control international conflicts or economic shifts. But there is something we can control. We can control how we take care of our bodies, our minds, and our emotional well-being. One of the things I noticed during my time in the military was that people who maintained strong daily habits handled stress much better than those who did not. The sailors who exercised regularly, who kept their bodies strong, and who maintained discipline in their routines often stayed calmer and clearer even when situations became tense. The body and mind are deeply connected. When stress enters your life, the body responds immediately. Your heart rate rises. Your muscles tighten. Your breathing becomes shallow. Sleep can become more difficult, and you may feel more irritable or mentally scattered.
But there is encouraging news. There are simple things you can do right now that help your body manage stress and maintain balance, even when the outside world feels unpredictable. The first is movement. Movement is one of the most powerful stress relievers available to us. When you move your body—whether it is walking, stretching, dancing, lifting weights, or doing a short home workout—your body begins releasing chemicals that help regulate stress and improve your mood. Sometimes a simple twenty-minute walk can completely change how you feel.
The second is protecting what you feed your mind. In today’s world, news is available twenty-four hours a day. While it is important to stay informed, constantly consuming stressful headlines can keep your body in a permanent state of tension. Set boundaries around how much news you consume. Check in once or twice a day if needed, but balance that information with positive experiences—time with family, conversations with friends, uplifting reading, or relaxing music.
The third tool is breathing. When we are stressed, our breathing becomes shallow and rapid. But when we slow our breathing intentionally, we signal the nervous system to calm down. Try taking a slow breath through your nose for four seconds, holding it briefly, and then slowly exhaling through your mouth for six seconds. Repeat this a few times and you will often feel your body begin to relax.
Finally, remember the power of connection. Stress becomes heavier when we carry it alone. Reach out to friends, talk with family, and check in on those who may have loved ones serving overseas.
As a Navy veteran, I have tremendous respect for the men and women who serve our country today. Many of them are young, and many leave behind families and loved ones when they are called to serve.
One of the best ways we can honor their sacrifice here at home is by taking care of ourselves and supporting one another. Move your body. Protect your peace of mind. Breathe deeply. Stay connected with people who uplift you. Those small daily choices build resilience—the same kind of resilience that helps soldiers and sailors remain steady under pressure. If the news lately has left you feeling anxious or unsettled, remember this: you may not be able to control the events unfolding across the world, but you can control how you show up each day.
Choose to protect your health. Choose to strengthen your body. Choose to calm your mind. And in doing so, you become stronger—not just for yourself, but for the people who depend on you.
Stay strong. Stay healthy. And take care of each other.
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