Women Veterans Health Care

Mindfulness

Mindfulness means purposefully paying attention to the present moment. It is noticing what is happening right now, without judgment.

We often think we're being present or mindful, but sometimes we spend more time judging our past or worrying about the future. Thoughts may arise such as, "I shouldn't have done that" or "What will I do next?" Getting stuck in these thoughts may add to day-to-day stress and lead to poor health.

Being mindful may mean pausing, taking a breath, and tuning in to the signs and signals that your body and mind are sending. For example, you may feel a headache coming on at work and choose to walk away from your computer to take a break. When we are present in this way, we can make decisions that support our whole health by noticing how we feel and taking steps to feel better.

Practicing mindfulness may look different from individual to individual. It often includes activities such as guided meditations that allow you to dedicate time to pause and observe your present thoughts and surroundings. Or, it may be as simple as paying more attention to what you are already doing. You might notice the warmth of your cup of coffee, a sense of calm after petting your dog, or the sound of a water fountain.

Benefits of mindfulness

Mindfulness is one form of self-care that has many health benefits. It can help you cope with unpleasant thoughts and emotions. A consistent mindful practice could also lead to:

• Fewer distracting or repetitive thoughts
• Less stress and pain
• Better ability to focus
• Increased relationship satisfaction

The importance of self-care

Women Veterans have many roles and often put others first. It is important to think about what your mind and body need to recharge to be your best self. VA providers can help you develop a personalized whole health plan that assesses your physical health as well as the things that impact your overall well-being. A big focus of this plan is evaluating eight areas in your life that contribute to your overall health. These areas include:

• Moving the body
• Surroundings (physical and emotional)
• Personal development (personal and work life)
• Food and drink
• Sleep and mechanisms to recharge
• Relationships
• Spirituality
• Power of the mind (relaxing and healing)

The more time you spend developing these eight areas, including mindful awareness, the greater your chance of improving all aspects of your life, and especially self-care. Your VA health care provider can provide you with a place to start so that you develop a self-care routine that is aligned with your values, needs, and health goals.

What resources does VA provide for mindfulness or self-care?

Mobile apps and web-based resources:

• VA's National Center for PTSD's mobile apps to practice self-care at your convenience. Apps include:
• VA Mindfulness Coach App. This app can teach you strategies to ground yourself in the present moment to reduce stress and cope with unpleasant thoughts and emotions.
• VA's Whole Health Library for quick and easy tools you can use to improve your self-care routine

Videos — sit back, relax, and watch informational videos on mindfulness:

• What is Mindfulness
• Why Mindfulness for VA
• Four Ways to Cultivate Mindfulness
• Beginning a Mindfulness Practice
• Mindfulness and Compassion

How do I access services for mindfulness or self-care at VA?

Mindfulness is often integrated into various VA programs and services that have a health and wellness or self-care component.

If you don't already use VA health care, you may want to use the following online tools:

Find out if you are eligible for VA health care

Enroll in VA health care if you haven't already

Find your local VA and make an appointment

Where can I find more information and resources?

Sample mindful practice

Try the brief mindful practice below and notice how you feel after the practice.

• Find a comfortable seated posture with both feet flat on the ground.
• Gently close your eyes, noticing the feelings in your body, the activity of the mind, and whatever emotions are present.
• Invite a sense of ease into the body.
• Gently turn your attention to your breath, perhaps noticing how the chest rises and falls with each breath. Your mind will wander. When you notice, softly bring the attention back to the breath.
• Give yourself the space to be just as you are. The goal is to pay attention without judging your thoughts.
• Start with just 3-5 minutes and increase the time as it feels right.

Additional mindfulness and self-care resources

• Additional Tips for Mindful Awareness Practice in Daily Living
• *UCLA Health Guided Meditations in 15 languages *

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The Women Veterans Call Center is your guide to women's health

If you have questions or can't find what you're looking for, you can call, text, or chat online with the Women Veterans Call Center (WVCC) at 855-829-6636 to get help and find available resources and services in your area. Trained women representatives can also:

• Provide you with information on enrolling in VA health care if you have not already
• Provide you with information on setting up a medical appointment in your area
• Provide you with information about your eligibility (including questions about disability ratings) and other VA benefits like employment, education, and home loans
• Connect you with your local VA Medical Center or local women's health contact who can assist in coordinating all the services you need

WVCC representatives are available Monday through Friday, 8:00 a.m. to 10:00 p.m. ET, and Saturday, 8:00 a.m. to 6:30 p.m. ET.

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