How to Manage Stress During Your Service

Serving in the IDF can be a challenging experience, both physically and mentally. As a lone soldier, being away from home, adjusting to a rigorous schedule, and handling the pressures of army life can bring about a lot of stress. It’s important to recognize stress early on and take steps to manage it before it becomes overwhelming. Here are some practical tips to help you cope with stress during your service.

Build a Support System

The relationships you build with your fellow soldiers can provide emotional strength and stability. If you’re feeling stressed, talk to someone who understands what you’re going through. Having a support system within the army can make a huge difference. Whether it’s a close friend or a mentor, connecting with others who can relate to your experience will help you navigate the tough times.

The Base is a great place to strengthen those connections. Join us at The Base - Eliyahu Mani 4, Jerusalem for a Shabbat meal, an event, or just stop by and hang out. These moments of connection and community can go a long way in easing stress and helping you feel grounded.

Stay Physically Active

Physical exercise is one of the best ways to relieve stress. Exercise releases endorphins, which are natural mood boosters, and can help reduce feelings of anxiety and tension. Whether it’s pushing yourself through a workout, going for a run, or doing yoga, staying active can provide both physical and mental benefits. The army already incorporates physical fitness into the daily routine, but making time for extra movement outside of your duties can help you decompress.

Talk to Someone

One of the most important things you can do when you’re feeling stressed is to talk it out. Whether it’s with a fellow soldier, a friend, or a counselor, sharing your feelings can lighten your emotional load. Don’t be afraid to open up about what you’re going through—it’s okay to not be okay sometimes, and speaking about your stress can be a huge relief.

If you need someone to talk to, come by the base and speak with one of our advisors. We're here for you. Whether it’s a quick conversation or ongoing support, you don’t have to face things alone.

Set Realistic Expectations

It’s easy to become overwhelmed if you set too high of expectations for yourself. Remember, you’re in a high-pressure environment, and it’s important to be realistic about what you can accomplish. Focus on one task at a time, and celebrate small victories along the way. The less you pressure yourself to be perfect, the less stress you’ll accumulate. Acknowledge that it’s okay to not have everything figured out right away.

Eat Well and Stay Hydrated

A healthy diet plays a huge role in managing stress. Eating balanced meals and staying hydrated can keep your energy levels up and help your body cope with physical and mental stress. Avoid overindulging in junk food or caffeine, as these can make stress worse. Opt for meals that include plenty of fruits, vegetables, protein, and whole grains. It’s not always easy to control your diet in the army, but try your best to make healthy choices whenever you can.

Get Enough Rest

Your body and mind need rest in order to handle stress effectively. If you’re not getting enough sleep, stress can build up quickly. Ensure you’re sleeping enough hours each night, and if you’re feeling particularly stressed, take naps when possible. Rest helps your body recover, boosts your immune system, and enhances your mood. It’s easy to overlook sleep during busy periods, but it’s a crucial part of managing stress.

Focus on What You Can Control

It’s common to feel stressed about things outside of your control, like the intensity of training, the unpredictability of army life, or being far from home. Instead of worrying about things that you can’t change, focus on what you can control. Whether it’s your attitude, your responses, or your behavior, shifting your focus to what’s within your control can help you feel more empowered and less anxious.

Stress is a natural part of any high-pressure experience, and army life is no exception. However, by learning to manage stress through mindfulness, physical activity, healthy habits, and seeking support, you can stay focused, resilient, and mentally strong. 

Remember, you don’t have to carry the weight of stress alone—come to the base, talk to someone, and take advantage of the resources here to help you along the way.