Hey Women Warriors, 

This July we’re celebrating National Parks Month, delving into the rejuvenating benefits of massage, and offering compassionate advice for managing PTSD triggers during Fourth of July celebrations. Your well-being is a top priority, and we want to support you every step of the way.

In July, we celebrate Massage Is For Everybody Week July 14-20.
July 4 - Independence Day
July 25 - National Hire a Veteran Day
July 27 - National Korean War Veterans Armistice Day
​July 29 - Army Chaplain Corps Anniversary

- Angie's Unforgettable First Massage
- Fireworks and Flashbacks: A Survival Guide for Women Veterans This 4th of July
- Healing Through Journaling:  A Guide for Women Veterans
- Touch of Relief: Embrace the Healing Power of Massage Therapy
- Veteran Resource Spotlight: Parks 'n Rec, Jobs and Massage
- Nature Awaits: Free Park Access for Women Veterans
- VA Claims Corner - Claim Boosters: Strengthening Your VA Case with Personal and Buddy Letters.

Angie had never had a massage before, but after a stressful week, she decided to try it. Nervous but excited, she booked an appointment at the local spa.

In the dimly lit room, the massage therapist, Lisa, greeted her warmly. “Please undress to your comfort level and lie face down under the sheet,” she instructed. Angie did as told, feeling awkward but ready to relax.

As Lisa started the massage, Angie began to unwind. However, just as she was starting to feel really comfortable...

Scroll to the bottom to discover what happened next...

If you’re a veteran and the loud noises and bright flashes of fireworks trigger you, check out these 7 survival strategies so you can have a more peaceful 4th of July.

1. Know Your Triggers - When you understand that flashbacks, anxiety, and other PTSD symptoms are normal reactions to the stress of past experiences then you can acknowledge and accept your feelings without judgment. There’s nothing wrong with you. This is normal.

2. Get Squared Away - Prepare yourself by knowing the schedules for fireworks displays, creating a safe space, and informing your support network so they can offer support. Identify a quiet place you can go, if you need to, that has soft lighting, soothing music, and comforting objects.

3. Use Grounding Techniques - Grounding techniques like deep breathing and sensory engagement can help manage anxiety:
- Deep Breathing: Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
- Sensory Engagement: Focus on the feel of an object, the sound of a calming playlist, or the sight of a peaceful image.
- 5-4-3-2-1 Technique: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste to bring your focus back to the present moment.

4. Practice Self-Care - Self-care practices such as exercise (walk or yoga), healthy eating (balanced diet limiting excessive caffeine and sugar) and sleep (consistent routine) will help you manage stress and anxiety.

5. Engage in Calming Activities - Find activities that help you relax and distract from the noise of fireworks such as reading a good book, creative hobbies (crafts, painting or journaling your emotions), and meditation.

6. Seek Professional Support - If fireworks trigger severe reactions please seek out professional help such as therapy, support groups, or VA resources.

7. Plan Alternative Celebrations - You can do other things to celebrate the 4th of July if fireworks are too stressful. Examples include day time parades or picnics, host your own small get-together with friends or family who understand your situation, or do some volunteer work.

When you prepare, are self-aware and get support, you can manage your emotional triggers related to fireworks. By understanding your triggers, practicing grounding techniques, engaging in self-care, and seeking professional help when needed, you can navigate the 4th of July with confidence.

Massage therapy is more than just an indulgence; it is a powerful tool for health and wellness. Next you’ll find 7 of the most important benefits that massage therapy offers to women veterans.

1. Alleviate Physical Pain and Tension
Your body has probably been through more physical strain because of your service. So any musculoskeletal injuries, chronic pain, and tension you have may be relieved by massage therapy techniques like deep tissue massage, myofascial release, and trigger point therapy that target specific areas of muscle tightness and knots.

2. Reduce Stress and Anxiety
Many women veterans continue to experience high levels of stress and anxiety even after their service. Massage therapy activates the parasympathetic nervous system, which is responsible for promoting relaxation and reducing the stress response. Techniques like Swedish massage, which uses long, flowing strokes, can help to lower cortisol levels, reduce heart rate, and promote a sense of calm and well-being.

3. Improve Mental Health
The mental health benefits of massage therapy are profound, especially for those dealing with post-traumatic stress disorder (PTSD), depression, or anxiety. Regular massage can help improve mood and emotional balance by stimulating the release of endorphins, serotonin, and dopamine, which are the body’s natural mood elevators.

4. Enhance Sleep Quality
Massage therapy is known to improve sleep patterns by promoting relaxation and reducing stress hormones. Aromatherapy massage with lavender essential oil can further enhance the sleep. Better sleep quality can improve your brain function and immune system.

5. Support Emotional Healing
Many women veterans feel a sense of loss when they transition out of the service, and massage therapy can help with emotional release and healing. The physical touch involved in massage gives a sense of connection and security, which is particularly beneficial for those who may feel isolated or disconnected.

6. Boost Immune Function
Chronic stress and physical strain can weaken the immune system, but massage therapy can help to boost the immune system by increasing lymphatic circulation and reducing stress. Lymphatic drainage massage targets the lymphatic system, helping to detoxify the body and improve immune response.

7. Enhance Overall Wellness
Regular massage therapy can lead to improved overall wellness, promoting a balanced body and mind. It encourages better self-care practices and can be a gateway to other healthy lifestyle choices, such as regular exercise, proper nutrition, and mindfulness practices. For women veterans, this holistic approach to health can be a crucial part of their post-service healing journey.

Massage therapy offers countless benefits for women veterans, addressing both physical and emotional needs. It’s more than just a luxury; it’s a vital component of a comprehensive wellness plan. By alleviating pain, reducing stress, improving mental health, enhancing sleep, supporting emotional healing, boosting immune function, and promoting overall wellness, massage therapy can significantly improve your quality of life.

VA Massage Services 
There are a few ways you can access massage therapy services through the VA, and a referral is necessary from either your VA primary care provider, VA Whole Health provider, VA Mental Health provider, or Women Veterans Program Manager.

​You can access massage therapy services through the following program areas: Integrative Health and Wellness Program, VA Whole Health, Pain Management Programs, PTSD and Mental Health Support, Women’s Health Programs, and Community Care, if you meet certain criteria like the service is not provided at your nearest VA facility.

Parks & Recreation:
- National Recreation and Park Association: https://www.nrpa.org/
- National Parks Pass: https://www.nps.gov/planyourvisit/veterans-and-gold-star-families-free-access.htm

Outdoor Adventures:
- U.S. Vet Connect's Comprehensive Resource Hub: https://www.usvetconnect.com/
*This is a small but mighty list. U.S. Vet Connect has a deep resource database with free programs and retreats for Archery, Arts, ATV/Off Roading, Cycling, Equine, Fishing, Golf, Hiking, Homesteading, Hunting, Martial Arts, Motorcycles, Music, Retreats, Scuba Diving, Service Dogs, Winter Sports, Yoga and More...

Jobs:
- Feds Hire Vets: https://www.fedshirevets.gov/
- Veterans Ascend: https://theascendcollective.org/veteransascend/
- Career One Stop: https://www.careeronestop.org/
- Corporate Gray: https://www.corporategray.com/
- Empower Employ: https://empoweremploy.us

Massage:
- Associated Bodywork and Massage Professionals:  https://www.abmp.com/

July is Parks and Recreation Month, a perfect time to celebrate the beauty and tranquility of our national and state parks. As women veterans, you have a unique opportunity to explore these natural wonders with free park passes, offering a chance to reconnect with nature, find peace, and enjoy recreational activities that promote physical and mental well-being. Here’s a guide to help you access these amazing resources and make the most of your outdoor adventures.

1. Understanding Your Benefits: Free Park Passes - The National Park Service (NPS) offers a free annual pass for all U.S. military veterans and Gold Star Families. This pass grants access to over 2,000 federal recreation sites, including national parks, wildlife refuges, and forests. Additionally, many state parks offer free or discounted passes for veterans.

2. How to Obtain Your Free National Park Pass - Getting your free pass is a straightforward process:

Verify Eligibility: To qualify, you need to present one of the following: 1. Veteran ID Card, 2. Department of Defense ID Card, 3. Veteran Health Identification Card (VHIC), or 4. Veteran designation on a state-issued U.S. driver’s license or identification card

Apply Online or In Person:
- Online: Visit the National Park Service’s website and follow the instructions to apply online.
- In Person: Go to a federal recreation site that issues passes. Present your ID, and you’ll receive your pass on the spot.

3. Exploring State Parks - Many states also offer free or discounted park passes for veterans. Here’s how to access them:
- Research State-Specific Benefits: Each state has different programs, so start by visiting the state park’s website or contacting their office. A comprehensive list can be found on the America’s State Parks website.
- Application Process: Similar to the national pass, you may need to provide proof of veteran status. Requirements vary by state, so check the specific details on the state park’s website.
- Utilize Veteran Discounts: If a free pass is not available, many states offer significant discounts for veterans, making access affordable.

4. Benefits of Visiting National and State Parks - Exploring parks offers numerous benefits such as physical health, mental wellness, social connection and educational experiences. You can hike or bike, take in nature’s tranquility, connect with family/friends or meet new people, and learn about wildlife and history.

5. Planning Your Visit - To make the most of your visit, consider the following tips:
- Choose the Right Park: With over 2,000 federal recreation sites and numerous state parks, you have plenty of options. Use the Find a Park tool to locate parks near you or ones that offer the activities you enjoy.
- Prepare for Your Trip: Research the park’s amenities, trail maps, and weather conditions. Pack essentials such as water, snacks, sunscreen, and appropriate clothing.
- Check for Special Events: Parks often host special events, guided tours, and educational programs. Check the park’s website or visitor center for schedules.
- Stay Safe: Follow park guidelines, stay on designated trails, and be aware of your surroundings. If you’re hiking alone, let someone know your plans.

​Parks and Recreation Month is the perfect time to take advantage of free park passes and explore the natural beauty of our national and state parks. Whether you’re seeking adventure, relaxation, or a chance to connect with nature, these parks offer a wealth of opportunities to enrich your life. Get your free pass, plan your visit, and enjoy the great outdoors this July!

CLAIM BOOSTERS: Strengthening Your VA Case with Personal and Buddy Letters

For veterans pursuing a VA claim for Post-Traumatic Stress Disorder (PTSD) or other mental health conditions, it is important to understand the importance of personal statements and buddy letters. These documents support your claim because they offer a detailed account of your experiences and the impact on your life.

The Importance of Personal Statements:
A personal statement, also known as a “Statement in Support of a Claim,” is a key piece of evidence in your VA claim. It allows you to describe your experiences, symptoms, and the effects of your condition on your daily life. This statement can help fill gaps in your medical records.

Reconsidering the Role of Buddy Letters:
Buddy letters (or lay witness statements) from spouses, coworkers, fellow service members, friends, or employers have been traditionally recommended, yet their effectiveness has been reevaluated because sometimes buddy letters share conflicting information, which complicates the claim. There are specific instances where buddy letters can be beneficial.

When to Use a Buddy Letter:

- Combat-Related Claims: If medical records are missing or an incident wasn’t officially recorded, a buddy letter from someone who witnessed the event provides corroboration.
- Lost Medical Records: If medical records are destroyed or lost, a buddy letter can help bridge gaps in the documentation, especially for injuries that weren’t recorded.
- Historical Narrative: For mental health-related claims, a buddy letter from someone who knew you before and after your service can describe changes in your behavior and mental health, particularly when medical treatment was delayed or absent.

What It Takes To Write An Effective Buddy Letter:

A buddy letter should be clear and concise, using VA form 21-10210. It should include:
1. Relationship to the Veteran: Explain how the writer knows the veteran.
2. Witnessed Events: Describe what the writer observed regarding the veteran's condition or event.
3. Current Symptoms: Detail the veteran’s current symptoms and their impact.
4. Certification of Truth: Sign and date the statement, certifying its accuracy.

Personal statements are essential for every VA claim, but use buddy letters selectively based on your case. A strong personal statement offers a clear and consistent story for your claim. Buddy letters are helpful when you lack medical records or need to show changes in behavior or mental health. The goal is to make a clear and convincing case to the VA, and the right documents can greatly improve your claim's success.

* Content adapted from VA Claims Insider Blog.

As Lisa started the massage, Angie began to unwind. However, just as she was starting to feel really comfortable, she felt a sudden, uncomfortable pressure in her stomach. She needed to pass gas and tried to hold it in, but it was becoming increasingly difficult.

Suddenly, a small, unmistakable noise escaped. Angie froze, mortified. Lisa, without missing a beat, calmly said, “Don’t worry, it happens all the time. It means you’re relaxing!”

Angie couldn’t help but laugh, the tension melting away. By the end of the session, she felt much better, both from the massage and the unexpected laughter. She left the spa with a great story to tell and a new appreciation for relaxation.

​If you have a funny story that happened to you when getting a massage, send me an email and tell me about it. support@womenwarriorsconnect.com