Hey Women Warriors, 

September is Suicide Prevention month and though I want to give the topic ample attention, I also want to explore the remedies of humor and self care this month in helping women veterans to create their best life.

​Let's Go!

- 12 Jokes To Brighten Your Day
- Finding Strength in the Darkest Moments: A Story of Resilience
- Special Observances
- From Basics to Balance: A Step-by-Step Guide to the 5 Levels of Self-Care for Women Veterans
- Self Care Basic Training - Minimum Allowable Standard
- Quote of the Day - Good News, Bad News
- Veteran Resource Spotlight: Mental Health & Laughter
- We Will Never Forget: Process Those Feelings
- The Power of a Good Laugh: Laughter as a Lifeline
​- VA Claims Corner: How a Personal Statement Can Make All the Difference

1. You know you're a woman veteran when you can pack a full suitcase, a backup suitcase, and a week's worth of snacks into a bag the size of a lunchbox. And still have room for your dignity.

2. Someone asked me, 'What's the hardest part about being a woman in the military?' I said, 'Finding a bun that stays in place during a 5-mile run. You think it’s easy? It's a mission.'

Scroll to the bottom for Jokes 3-12.

Sarah was a courageous woman who, like many of us, faced the darkest moments in her life and found the strength to overcome them.

Sarah served honorably in the military for over a decade, where she faced the challenges and pressures of her role with grace and determination. However, when she transitioned to civilian life, the weight of her experiences began to catch up with her. The memories of her service, the loss of comrades, and the struggle to find her place in a world that seemed to have moved on without her, all began to take their toll.

Sarah found herself sinking into a deep depression, plagued by feelings of isolation, worthlessness, and fear. The once vibrant and strong woman she had been felt like a distant memory. The thoughts that haunted her during the night began to overwhelm her during the day. Suicidal thoughts, which she never imagined would cross her mind, began to take root.

But Sarah’s story didn’t end there.

One day, in what she describes as a moment of clarity, Sarah decided to reach out for help. It wasn’t easy; the fear of being judged, of being seen as weak, was almost paralyzing. But she made that call, and it changed everything.

Through therapy, Sarah learned that she wasn’t alone in her feelings. Many women veterans face similar struggles, often feeling as though their experiences are unique when, in reality, they share a common bond with others who have walked similar paths. Her therapist helped her to unpack the pain she had carried for so long, and together, they worked through the fears that had been holding her back.

Sarah discovered the importance of finding a new mission in her life—one that gave her a sense of purpose and direction. She reconnected with her community, began volunteering, and found solace in helping others who were facing similar challenges. Slowly, the thoughts of hopelessness began to fade, replaced by a renewed sense of self-worth and a determination to live fully.

Today, Sarah is a beacon of hope for other women veterans who are struggling. She speaks openly about her journey, reminding us all that it’s okay to ask for help—that there is no shame in facing our fears head-on. Her story is a powerful reminder that even in our darkest moments, there is always a way forward, and that together, we can find the strength to overcome anything.

If you or someone you know is struggling with suicidal thoughts, please know that help is available. Reach out to a mental health professional, a trusted friend, or a veteran support group. You are not alone, and there is always hope.

​There are several mental health resources in this newsletter, and there are even more in the Women Warriors Connect Resource Directory: https://www.womenwarriorsconnect.com/resource-directory

September is Suicide Prevention Month
Sept 2 - Labor Day
Sept 11 - Patriot Day
Sept 18 - USAF Birthday
Sept 20th (3rd Friday) - National POW MIA Day
Sept 29 (Last Sunday) - Gold Star Mom and Family

Self-care isn’t just a trendy phrase—it’s a necessity, especially for women veterans. Our past service and current lives often demand so much that we forget to prioritize ourselves. But when we focus on self-care, we build the resilience and strength needed to thrive. Here’s a quick rundown of the five levels of self-care, starting with the basics that support everything else.

Level 1: Foundational Self-Care:  This is where it all begins—the basic needs that keep us physically and mentally strong. These practices are non-negotiable:

1. Drinking Water: Hydration keeps your energy up and your mind clear. Drink enough throughout the day to stay sharp.
2. Sleep: Aim for 7-9 hours of quality sleep each night to support emotional balance and physical recovery.
3. Eating: Fuel your body with balanced, nutritious meals. Whole foods give you the energy to tackle your day.
4. Breathing: Practice deep, mindful breaths to reduce stress and stay grounded.
5. Moving on Purpose: Regular physical activity—whether it’s walking, yoga, or workouts—keeps you connected to your body and boosts your mental health.

Level 2: Emotional Self-Care:  Once your basics are covered, it’s time to nurture your emotional well-being:

1. Self-Reflection: Take time to process your feelings. Journaling or talking to someone you trust can help release pent-up emotions.
2. Setting Boundaries: Protect your emotional energy by setting healthy limits in relationships and commitments.

Level 3: Mental Self-Care:  Your mental health is as vital as your physical health. Here’s how to keep your mind sharp and positive:

1. Continuous Learning: Engage your mind with reading, puzzles, or learning something new.
2. Mindfulness: Practice mindfulness or meditation to calm your thoughts and ease anxiety.

Level 4: Social Self-Care:  Human connection is crucial. Strengthen your relationships to enhance your well-being:

1. Spending Time with Loved Ones: Surround yourself with supportive people who lift you up.
2. Building Community: Connect with groups or communities that share your values and interests.

Level 5: Spiritual Self-Care:  Finally, nurture your spirit for deeper purpose and fulfillment:

1. Connection to a Higher Power: Whether through prayer, meditation, or nature, find ways to connect with something bigger than yourself.
2. Purposeful Living: Engage in activities that align with your values and passions to live with intention.

Putting It All Together
Self-care isn’t one-size-fits-all; it evolves with you. Start with the basics—hydration, sleep, eating, breathing, and movement—and build from there. As you progress through the levels, each aspect of self-care strengthens the others, leading to a balanced and fulfilling life.

​Remember, self-care isn’t selfish—it’s essential. When you take care of yourself, you’re better equipped to show up fully for the people and things that matter most. So today, take a moment to assess your self-care practices and commit to nurturing yourself at every level. You’ve earned it.

If you forget everything else, you could make a checklist for yourself that includes the Minimum Standard for Self Care.

"The bad news is time flies. The good news is you’re the pilot."

​                                                     ~ Michael Altshuler

Mental Health Resources:
- Suicide and Crisis Hotline - https://988lifeline.org/ or call 988
- Emory Healthcare Veterans Program- 1-888-514-5345 https://www.emoryhealthcare.org/centers-programs/veterans-program/index.html?
- The Road Home (312) 942-8387 (VETS) https://roadhomeprogram.org/
- Give an Hour https://giveanhour.org/military/
- STRIVE https://medicine.osu.edu/departments/psychiatry-and-behavioral-health/strive/treatments-and-services
- Mental Health apps (Operation Reach Out; White Flag)
- Objective Zero app https://www.objectivezero.org/
- Battle Buddy Response Team - https://battlebuddyresponseteam.org/contact/
- VA Mental Health - https://www.mentalhealth.va.gov/index.asp

Humor Resources:
- Armed Services Art Partnership - https://asapasap.org/comedy/
- ​Laughter Yoga: https://youtu.be/wfB58mhciAE?si=DDZltJgua-YaGQhf

On this Patriots' Day, we stand together as women veterans, honoring the courage, sacrifice, and resilience of those who served and protected our nation. We will never forget the bravery of our fellow patriots, and we remain committed to carrying their legacy forward with strength and unity. Today, we remember, we honor, and we continue to serve in our own powerful ways.

I would like for you to take 5-10 minutes, sit in a quiet place, and think back to where you were on 9-11 when you first heard the news of the terrorist attacks. Think about the feelings you felt. What did you feel? Was it shock, fear, anger, sadness, confusion, grief, helplessness, patriotism, disbelief, empathy, or something else?

I’ve been learning more about how feelings can get trapped in your body if you don’t fully process them. Just pushing feelings down and carrying on can lead to health issues.

If you think you might have past unprocessed emotions, you could consider these questions to begin the process of releasing the stuck feelings and healing.

1. What are you feeling right now, and where in your body do you notice that emotion?
2. What thoughts or memories come up when you think about this emotion?
3. How does this emotion affect your behavior or decisions?
4. What support or resources do you need to manage this emotion effectively?.

Life after military service can come with its fair share of challenges—stress, anxiety, and even a sense of isolation. But amidst all the serious efforts to adjust and thrive, there’s one tool that’s often overlooked: laughter. As women veterans, we’ve faced some tough situations, but the power of laughter can be an incredible way to heal and connect with ourselves and others.

Why Laughter Matters

Laughter isn’t just about finding something funny; it’s a natural way to boost your mood and relieve stress. When you laugh, your brain releases endorphins, the body’s natural feel-good chemicals. This creates an overall sense of well-being and can even temporarily relieve pain. Laughter also lowers the level of cortisol, the stress hormone, helping you feel more relaxed and less anxious.

Building Connections Through Laughter

One of the greatest benefits of laughter is its ability to strengthen connections with others. Sharing a laugh with fellow women veterans, friends, or family can help break down barriers and build a sense of camaraderie. Whether it’s through watching a funny movie, telling jokes, or simply reminiscing about lighter moments during your service, laughter can create bonds that make you feel supported and understood.

Laughter as a Coping Mechanism

In the face of adversity, laughter can be a powerful coping mechanism. It doesn’t mean you’re ignoring your challenges, but rather, you’re choosing to see the lighter side of things—even if just for a moment. This shift in perspective can help you navigate difficult times with greater resilience and a more positive outlook.

Bringing More Laughter into Your Life

Here are a few ways to bring more laughter into your daily routine:

1. Watch or listen to comedy: Whether it’s a stand-up special, a sitcom, or a podcast, find something that makes you laugh out loud.
2. Share funny moments: Call up a friend and share a funny memory or joke. Laughter is contagious, and sharing it amplifies the joy.
3. Engage in playful activities: Spend time with kids, pets, or do something silly like a dance-off in your living room. The more you embrace playfulness, the more laughter will follow.
4. Surround yourself with humor: Follow social media accounts that post memes or jokes that resonate with your sense of humor. Keep humor at your fingertips for those moments when you need a quick pick-me-up.

​As women veterans, we know how to handle the serious stuff. But never underestimate the power of a good laugh. It’s not just about lightening the mood—it’s about lifting your spirit and building connections that can sustain you through life’s ups and downs. So, next time you’re feeling stressed, remember: laughter really is the best medicine and can even be a lifeline.

For veterans filing a VA claim, particularly for conditions like Post-Traumatic Stress Disorder (PTSD), a personal statement can be a pivotal component. This statement offers a firsthand account of your condition and its impact on your life, complementing medical evidence and enhancing the overall strength of your claim.

The Value of a Personal Statement:  A personal statement allows you to delve into the specifics of your condition, providing context and personal insights that medical records alone may not convey. It’s an opportunity to explain how your condition started, its severity, and the ongoing treatment you're undergoing.

Preparing for Your Personal Statement:

- Review Your Medical Records: Familiarize yourself with your medical history. This knowledge will not only help you to  write a comprehensive statement, it will also prepare you for the Compensation and Pension (C&P) exam.
- Be Specific: Start by clearly stating the condition your letter supports. If you have multiple claims, write separate statements for each to avoid confusion.
- Claim Type: Indicate whether your statement supports a new claim or a request for an increase in rating. The VA examines these differently; for new claims, they assess service connection, while for increases, they focus on the progression of the condition.
- Detail the Origin and Diagnosis: Describe how and when you were initially diagnosed. Reference specific dates and events, and if applicable, link these details to your military records.
- Document Ongoing Treatment: List any repeated therapy or treatments you've received, emphasizing the chronic nature of your condition.
- Post-Service Care: Include details of any treatment or diagnoses you received after service to demonstrate the condition's persistence.
- Impact on Daily Life: Explain in your own words how the condition affects your daily activities and quality of life. Be honest about the pain and any limitations it imposes.
- Close with a Statement of Truth: End your letter by affirming the truthfulness of your statement and sign it. This adds credibility to your claim.

Why Bring a Personal Statement to the C&P Exam?

- Reference During the Exam: It helps ensure all relevant points are covered, especially if you become stressed or forgetful during the exam.
- Guide for the Examiner: Leaving an extra copy with the examiner can help them to accurately complete the Disability Benefits Questionnaire (DBQ).

A well-crafted personal statement is a powerful tool in your VA claim process. It provides a comprehensive view of your condition, backing up medical evidence with personal experience. By detailing the initiation, progression, and current impact of your condition, you offer the VA a clearer understanding of your situation, potentially leading to a more favorable outcome. Remember, the goal of your personal statement is to paint a complete picture of how your service-related condition affects your life, helping the VA to accurately assess your claim.

* Content adapted from VA Claims Insider Blog.

3. You know, as a woman veteran, people are always like, 'Wow, you must be tough.' And I’m like, 'Yeah, I am—especially when I’m trying to navigate the VA’s phone system. That’s the real battlefield.

4. Being a woman in the military taught me so much. Like how to sleep anywhere, anytime, and on anything. And by ‘anything,’ I mean a pile of laundry that’s been on the floor for a week because, let’s be real, I’ve earned this nap.

5. As a woman veteran, people always ask, 'How did you deal with the pressure?' And I’m like, 'You mean the pressure of trying to look fierce in uniform while also trying to keep my hair in regs? It’s called priorities, people.

6. I’ve noticed that people are shocked when they find out I’m a veteran. They’re like, 'But you’re so nice!' And I’m like, 'Yeah, I’m nice… until you cut in front of me at the grocery store. Then you’ll see why they trained me in hand-to-hand combat.

7. Being a woman in the military really prepares you for civilian life. For example, you learn that when you’re the only woman in the room, you can either blend in… or you can outshine them all with your perfectly timed eye rolls. Choose wisely.

8. You know you’re a woman veteran when you see a neatly made bed and get flashbacks—not of combat, but of how long it took you to perfect hospital corners. No one tells you that’s the real test of endurance.

9. Someone asked me if being a woman in the military was intimidating. And I said, 'No, not really. But you know what is intimidating? Trying to wear heels after spending years in combat boots. My feet don’t know what’s happening, and neither do I.

10. As a woman in the military, I got really good at one thing: giving zero f*s. Absolutely none. You want me to run five miles at 5 a.m.? Fine. But don’t ask me to be polite to some guy who just mansplained my own job to me. Not today, Satan.

11. The best part about being a woman veteran? I can intimidate the hell out of anyone who tries to tell me what to do. You think basic training was tough? Try telling me to smile more and see what happens. Spoiler: It won’t be pretty.

12. Being a woman in the military was great prep for marriage. If I can survive drill sergeants screaming at me, I can definitely handle my husband complaining about my ‘excessive’ online shopping. You want excessive? Let’s talk about your collection of power tools, bro.

I've heard back from several readers, and I want to take a moment to thank you for reading the newsletter and responding. 

I always welcome feedback and appreciate getting comments about what information you would like to see in the Women Warriors Connect Newsletter.

Please click here and let me know:  support@womenwarriorsconnect.com


Have an outstanding week,

Carma Connor

Women Warriors Connect

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