Hey Women Warriors,

September is Suicide Prevention Month—a reminder that connection isn’t just important, it’s lifesaving.

This month, we’re focusing on renewal. On the battle buddies who text “Checking on my six—you good?” at just the right time. On the kind of resilience that comes not just from grit, but from asking for help. On the power of humor—because sometimes the difference between breaking down and breaking through is just a well-timed military truth bomb.

Inside, you’ll find a “mission brief” with seven self-care tactics you can actually stick to, a first-person story about the day one woman veteran finally asked for help—and how it saved her life—and 15 jokes guaranteed to crack you up (because laughter isn’t optional, it’s medicine).

We’ll also remember where we were on 9/11, honor the women of the Air Force on their birthday, recognize POW/MIA warriors who never made it home, and carry forward the legacy of Gold Star families. Plus, you’ll learn exactly what the VA really wants to see in your claim evidence, and discover new tools—from retreats to mental health apps—that can bring calm to chaos.

Some pages will hit heavy. Others will make you laugh out loud. All are a reminder that women warriors don’t just serve—we reconnect, we rebuild, and we rise again.

Let’s go!

Carma
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- You’re Not Alone: Building Battle Buddies Beyond the Uniform
- 15 Military Truth Bombs That’ll Crack You Up (Because Laughter Is Medicine)
- Operation Recharge: 7 Self-Care Tactics Every Woman Veteran Needs
- The Day I Asked for Help—and Why It Saved My Life
- September Observances & Free Resources
- Resource Spotlight: Mental Health Tools, Women Veteran Retreats, and Apps That Bring Calm to Chaos
- Processing Hard Memories Without Staying Stuck
- VA Claims Corner: What the VA Really Wants to See in Your Evidence
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Q:  How many women service members have ever been officially recognized as POWs in U.S. history?

(Hint: it’s less than five.)

👉 Scroll to the end of this newsletter for the answer.
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September is Suicide Prevention Month, and here’s the truth: connection saves lives.

In the military, we learned never to go it alone. You had your fire team, your squad, your battle buddy—the person who had your six when things got tough. But after service? Too many of us drift into isolation, convinced we have to fight our battles solo.

The reality? Camaraderie doesn’t have to end when the uniform comes off.

Civilian Battle Buddies Are Real
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Your new “unit” might look different—it could be a local veteran peer group, an online women veteran community, or even one trusted friend who checks in regularly. What matters isn’t the form—it’s the connection. Isolation fuels despair. Connection builds hope.

The Buddy Drill
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Here’s a simple tactic you can use today:
Step 1: Think of one veteran friend or sister-in-arms you haven’t checked in with lately.
Step 2: Send this exact text:
“Checking on my six—you good?”
Step 3: If they respond, listen. If they don’t, follow up.
That’s it. It takes 10 seconds. And you never know if that quick check-in is the thing that breaks through a dark day.

Why It Matters

Suicide prevention isn’t only about crisis hotlines and emergency rooms. It’s also about everyday connection—the texts, the calls, the “hey, I was thinking about you” moments.

Every time you reach out, you remind another veteran:
- You still belong.
- Your story still matters.
- You are not alone in this fight.

The Renewal Piece
Prevention isn’t just about avoiding loss—it’s about building life. When you reconnect with others, you also renew yourself. You find new missions, new friendships, and new reasons to stay in the fight.

So this month, run the buddy drill. Be someone’s check-in. And let yourself be checked in on, too.

Because women warriors don’t just fight for themselves. We fight for each other.

☎️ Resources if you or someone you know is struggling:
988 Suicide & Crisis Lifeline – Call or text 988
Objective Zero app – Peer support from veterans, by veterans
Battle Buddy Response Team – battlebuddyresponseteam.org
​VA Mental Health – mentalhealth.va.gov

This Suicide Prevention Month, remember: taking care of your mental health is mission-critical.

But what about those times when you can’t—or just don’t want to—go to therapy?

That’s where the Veteran’s Guide to DIY Mental Health comes in. Think of it as your “check up from the neck up”—a practical, field guide you can use anytime, anywhere, to steady your mind and strengthen your resilience. Because sometimes the bravest step isn’t walking into a clinic, it’s deciding to help yourself.
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​Or maybe it's not you that needs it, but you know a Battle Buddy who does.

Military life had its battles… and its bloopers. Sometimes the best way to survive the hard stuff is to laugh at the ridiculousness we all lived through.

Here are 15 truth bombs only a woman veteran will fully appreciate:
1. You know you’re a woman veteran when your bun has survived more combat than your boots.
2. The real obstacle course? Trying to find a sports bra that works under body armor.
3. Nothing builds resilience like standing at attention while a bug flies directly up your nose.
4. Deployment flashback: someone says “MRE” and your stomach does a little protest march.
5. Civilian translation: “Hurry up and wait” = “Your appointment is at 2:00, so expect to be seen at 3:47.”
6. You can spot a hospital corner at 50 paces—and critique it in under 10 seconds.
7. The only time you’ve ever truly run for your life? When the DI said “you have 60 seconds to make your rack.”
8. Combat boots: indestructible in war zones, destroyed in three minutes at Target.
9. Heels after years in combat boots? Cruel and unusual punishment.
10. Your civilian friends brag about multitasking. You laugh, remembering doing laundry, cleaning your weapon, and eating cold chow in under 15 minutes.
11. Your face when someone says “but you don’t look like a veteran.” (Cue the eye roll heard around the world.)
12. Sleeping on rocks, dirt, or a Humvee hood = fine. Sleeping on a $1,000 mattress? Still wake up sore.
13. Nobody understands your dark humor—and that’s exactly why you treasure it.
14. Drill sergeant yelling in your face: manageable. Toddler yelling “MOM” at 0300: terrifying.
15. The toughest battle you’ve fought since discharge? The VA phone system.
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You don’t need a spa day or a month-long retreat to reset. Sometimes, resilience is built one small action at a time. Think of it like a mission brief:  7 tactics, 7 days, 7 wins.

Mission Brief: Operation Recharge
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Your orders are simple—complete one tactic per day. Repeat as needed.
1. Hydration Drill – Two bottles of water before 1000 hours.
2. Sleep Recon – Lights out by 2300. You don’t need permission to rest.
3. Mission Walk – 10 minutes outside. No excuses.
4. Battlefield Breathing – 4-count in, 6-count out. Two minutes to reset your nervous system.
5. Tactical Pause – 5 minutes of quiet. No screens.
6. Connection Orders – Text one battle buddy today.
7. Victory Debrief – Write down one thing you did right today.
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💡 Remember: self-care isn’t selfish—it’s survival. These aren’t luxuries. They’re minimum standards for staying mission-ready in civilian life. Small, repeatable actions = resilience.

After years of service and an honorable transition out of the military, “Anna” (name changed) looked like she had it all together. To everyone else, she was strong, dependable, and unshakable.

Behind closed doors, though, the weight of deployments, loss, and transition was crushing her. Nightmares.

Anxiety. Isolation. And then—thoughts she never thought she’d have: Maybe it would be easier if I weren’t here at all.

One afternoon, in what she later called her “moment of clarity,” Anna made a decision that changed her life: she picked up the phone and asked for help.

It wasn’t easy. Her hands shook. Her pride screamed at her to hang up. But she stayed on the line.

That call connected her to a therapist who understood veterans. For the first time, she heard the words: You’re not broken. You’re not alone. This is survivable.

Over time, she found tools that worked for her: journaling, group therapy, and reconnecting with a mission bigger than herself. Most importantly, she realized asking for help didn’t mean weakness. It meant she wanted to live.
If Anna could ask for help, so can you.

Resources - See the Veteran Resource Spotlight section of the newsletter below. 

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Sept 1- Labor Day - Honor the American labor movement and the contributions of American workers.
Sept 11- Patriot Day – Never Forget: Lessons from 9/11.
- Journal prompt:  Write down one emotion you still carry from that day, and one way you can honor it.
Sept 18- U.S. Air Force Birthday – Aim High: Honoring Women of the Air Force.
- Action Step: Reach out to an Air Force sister and thank her for lifting the mission higher.
Sept 19- National POW/MIA Recognition Day – Still Missing, Never Forgotten.

- Action Step: Share a POW/MIA story this week. Every retelling keeps their memory alive.
Sept 28- Gold Star Mother’s & Family Day – Carrying the Legacy Forward.

- Action Step: Write a note of gratitude, donate, or simply pause to honor the empty seat at the table
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SEPTEMBER RESOURCES

Mental Health Tools 
22 Zero - https://22zero.org
​Battle Buddy Response Team - https://battlebuddyresponseteam.org/contact
Give an Hour – giveanhour.org
​Head Strong - https://theheadstrongproject.org/get-help
Mental Health Rating Review Tool: https://www.hillandponton.com/va-mental-health-rating-review/ 

Women Veteran Retreats
Armed Services Arts Partnership – Art & comedy programs-  asapasap.org
Camp SHiEld- SHE Thrives Retreats - https://www.campshield.org/she-thrives-retreats
Humble Warrior - yoga and wellness retreat - https://humblewarrior.org/
Rachel’s Vineyard - healing after abortion retreat - https://www.healingafterabortion.org/military.html
Songwriting With Soldiers - https://bouldercrest.org/sws-pathh/
Warrior PATHH – Peer-based growth retreats-  https://bouldercrest.org/

Apps That Bring Calm to Chaos
Breathe2Relax App – Guided breathing drills
Headspace App – Meditation & mindfulness
Objective Zero App – Peer-to-peer support
Operation Reach Out app – Veteran-built suicide prevention app
White Flag App – Anonymous, real-time support
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Some memories never fade—but burying them only keeps them stuck.

The Debrief Drill
1. Write the Event – Just the facts.
2. Write the Feelings – Name them honestly.
3. Write What’s Still Lingering – What still grips you?
4. Write One Step Forward – A call, a breath, a prayer, a page.
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Takeaway: Don’t bury it. Debrief it. That’s how we heal.

The VA isn’t looking for perfection—they’re looking for clear, consistent, and credible evidence.
1. Specific Dates & Records – Tie your condition to events in service.
2. Consistent Documentation – Keep your treatment history updated.
3. Buddy Statements – Detailed accounts from peers carry weight.
4. Daily Life Impact – Be specific: “I can’t lift my child without pain.”
5. Organized Evidence – Bring two copies to your C&P exam.

Pro Tip: Think of your evidence as a story. The VA wants to see how your condition connects to service and affects your life today.
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Q:  How many women service members have ever been officially recognized as POWs in U.S. history?


A:  Only two women have been officially recognized as POWs:
1st Lt. Reba Z. Whittle (WWII) – Army nurse, captured in 1944.
1st Lt. Rhonda Cornum (Gulf War) – Flight surgeon, captured in 1991.
Their resilience is a reminder that even in captivity, women warriors endured, cared for others, and carried themselves with courage that still inspires us today.
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Not sure the best way to get started? Follow these simple steps to hit the ground running.