Transitioning to Civilian Life: Coping Strategies for Veterans

June 12, 2025

Authored by: Hayley Snelling, B.S. Psychology

Edited by: Emma Loker, B.S

For years, your life in the military has been structured and filled with a clear purpose, so transitioning to civilian life can feel like a massive shift. Leaving the military isn’t as simple as changing your job title, it can be a time of profound and personal transformation.

If you’re finding the transition to civilian life challenging, know that you’re not alone – over 200,000 military service members make this transition every year in the U.S.¹ Lots of people find it a struggle, whether they’ve only just left active duty or have been out for a while.

Adjusting to life outside of the military can take time and support, and this is where this page can help. It guides you through how to navigate the challenges of transitioning to civilian life, whether you want to manage stress, find work, or seek other support. It covers:

Challenges that veteran reintegration into civilian life can bring
Practical coping strategies
Career and job support resources
VA resources
How to seek professional help for your mental health

Challenges of Transitioning to Civilian Life

If you or a loved one is struggling with transitioning to civilian life, it’s good to recognize that it’s normal to feel off-kilter. In fact, a survey found that up to 44% of veterans found it difficult to readjust to civilian life, with some of the main reasons being:²

Experiencing a traumatic event
Being seriously injured
Serving in combat
Serving in the years after 9/11
Knowing someone who was injured or killed

But what other factors make it so hard? Let’s explore this in the information below.

Career Challenges

You’ve left military service, but what happens now? You might suddenly have to fill in application forms about your experience and skills, yet your military career may mean you’ve not applied or interviewed for a job in years. How are you supposed to sum up your military life in a way that fits a civilian job?

It can be difficult to learn how to translate your special skills into civilian terms for a resume or application form. If you find this difficult, don’t worry – we include some resources to help you with this later.

On the other hand, you may return from service to a job you had previously, perhaps finding yourself sitting behind a desk after just leaving combat. Although this may take away the hassle of finding a new job, there might still be lots of catching up, new training to attend, or even a position shift. In other words, career challenges after service can take a lot of adjustment.

Social Challenges

Life in the military provides you with a very defined day-to-day – structure, rank, identity, and chain of command. Also, basic needs like food, shelter, and healthcare are pretty much taken care of. In contrast, the way the rest of the world works can be a big culture shock.

You may have a home and family to return to, but how can you define your new role in it? What happens when it comes to things like finding a dentist or doctor? Where’s the structure? And how are you supposed to relate to people in society who probably have no idea what you’ve seen or what you’ve been through?

Post-military life adjustment can be tough for many veterans. From feeling solely responsible for creating new routines and structure to reconnecting with friends and family. Even trying to discover who they are outside of the military can feel new, exciting, and scary all at the same time. You’ve seen yourself as part of a group in the military, had probably taken on a specific role, and knew who you are in relation to those around you. Now that’s gone, and it can feel like you’re adrift in a strange new world.

Civilian Life and Mental Health

You may have returned home from service, but perhaps something doesn’t feel right. Serving in the military can impact your mental health, sometimes severely, and this can stay with you when you return to civilian life. Initial military training can be filled with a regimented structure, intense physical training, and separation from those you love. It can be lonely and harsh. Additionally, if you’ve been in potentially life-threatening situations during combat, you may find yourself affected by conditions like post-traumatic stress disorder (PTSD), depression, or anxiety. Then there’s the sudden change of returning home to civilian life and being expected to feel at home in an environment so different from what you’ve been used to. All of this can feel mind-boggling – but it doesn’t have to. Looking after your mental health during civilian transition can be highly important for long-term well-being. Awareness of the challenges you may face can help you see that you aren’t alone in your experiences and that there’s support and treatment for what you are going through. Issues commonly faced by veterans when transitioning to civilian life can include:

PTSD, which roughly seven out of every hundred Veterans experience³
Anxiety Disorders, with 22% of Vets having at least mild anxiety symptoms⁴
Depression, which 13.5% of U.S. Veterans experience, according to recent data⁵

Looking after mental health can be a challenge for veterans transitioning to civilian life, but support and help are available. We also discuss some techniques for ensure positive well-being next.

Practical Coping Strategies for Veterans

Coping with life changes after military service can feel difficult. Therefore, the following information covers some practical ways you can look after yourself while adjusting to your new life.

1. Create Routines

Transitioning to civilian life can feel chaotic as it might lack the structure you’re used to. So why not create some new routines? For instance you could set a wake-up and sleep time for yourself, plan your meals for the day, and schedule activities like seeing people or exercising. Find a routine that works for you and helps you feel more stable.

2. Exercise

You were probably pretty physically active in the military, so it’s important to maintain an exercise routine for both your mental and physical health. Exercising releases endorphins, the “feel good” chemicals in your brain, which can improve your mood and also act as stress busters and natural pain relievers.⁶ Read more about the effects of exercise on your mental health here.

3. Peer Support

Do you ever feel like no one really gets what you’ve been through, especially if they haven’t seen the things you’ve seen? This is where peer support comes in. An essential part of veterans’ coping strategies for civilian life is finding a peer support group or program. They can give you the space to share your experiences with people who really understand what it’s like. Moreover, you could find a sense of community and belonging in peer support, just like you did in the military.⁷You can find out more about how peer support can help by clicking here.

4. Healthy Habits

When our mental health starts to go downhill, we often end up neglecting healthy habits when we need them most. For instance, eating a varied and balanced diet is good for your mental and physical health. Plus, poor sleep has been linked to worsening mental health.^8-10 Therefore, if you spend time getting the basics right, you’ll wind up on a good path to better well-being.

5. Mindfulness

Mindfulness is a bit of a buzzword at the moment, but did you know that it can help reduce symptoms of depression, stress, and anxiety?¹¹ This is why it’s so handy to have it in your toolkit for stress management after military life. It can help you to focus on the present moment, become aware of your thoughts, feelings, and sensations, and accept those feelings without judgment.

6. Get Creative

Creativity can be cathartic, so have a think about any underlying creative interests you might have. Maybe you’ve always wanted to write, have dreams of playing the guitar, or even just want to splash some paint onto a canvas Jackson-Pollock-style. Getting involved in something creative not only helps you express things you may find difficult to say out loud, but it can also feel productive and like you’ve achieved something. For instance, studies have found that journaling can boost your overall well-being and that picking up a hobby you enjoy can improve your mood.^12,13

Career and Job Support Resources

We know that employment can be a big worry for many Veterans leaving service. If you’re similarly finding it a challenge, the following resources might be of some assistance.

The U.S. Department of Labor’s Veterans Employment and Training Service (VETS)

VETS has a transition assistance program, called “TAP,” offering job support for transitioning veterans. This program can help you find apprenticeships and job opportunities to boost your on-the-job experience for your resume. They also offer workshops, employment counseling and coaching, and resume reviews. The TAP team is made up mostly of veterans and military spouses (76%), so they really understand the challenges you face and how to provide Veteran support in civilian transition.¹⁴

VA Resources for Vets Transitioning to Civilian Life

The Department of Veterans Affairs (VA) has a wide range of resources, including VA programs for veterans’ civilian transition. They have many ways they can help you, including:

WARTAC: A warrior training advancement course that gives career opportunities with the federal government.
TAP: Providing resources, information, and tools to help prepare for civilian life.
Warriors to Workforce Program: Giving opportunities for Vets to transition into a career in the federal government.
Educational benefits: Helping fund college educations or vocational training.
Home Loans: Helping vets buy, build, improve, or refinance a home.
Healthcare: Covering a range of services including regular checkups, appointments with specialists, access to home health services, plus many more.
Veteran-Owned Small Business Certification Program: Aiding small businesses owned by Veterans.
Employment Resources: Offering assistance for career preparation.
Counseling and Mental Health Services: Including resources, information, and treatment.

Job Searches and Support

Some good veteran job search resources to check out are:

USA Jobs is an official US government job search platform
Hire Heroes USA helps veterans and those transitioning to civilian life to find meaningful employment.
Career One Stop gives information on job center locations, how to match military experience to civilian roles, and much more.

Finding Professional Support

Transitioning to civilian life can leave you feeling like a fish out of water, but it doesn’t have to. Coping with civilian life after military service can be made all the easier once you find the right support.

Mission Connection can stand by your side while you face these challenges. We will see you for who you are; a capable, highly skilled veteran with the strength to seek expert support. Whether you are struggling with PTSD, anxiety, depression, or a different issue, we can create a individualized treatment plan to help you achieve your unique goals.

We offer a range of mental health treatments, from outpatient therapy to 24/7 structured residential care, ensuring you get the best possible care. Reach out to us today to find out how we can support you on the road to recovery. We’ve got your six.

References

U.S. Department of Labor. (n.d.). Transition Assistance Program. Veterans’ Employment and Training Service. Retrieved June 6, 2025, from https://www.dol.gov/agencies/vets/programs/tap
Morin, R. (2024, April 14). The Difficult Transition from Military to Civilian Life. Pew Research Center. https://www.pewresearch.org/social-trends/2011/12/08/the-difficult-transition-from-military-to-civilian-life/
U.S. Department of Veterans Affairs. (n.d.). Common problems Veterans experience. https://www.ptsd.va.gov/understand/common/common_Veterans.asp
Macdonald-Gagnon, G., Stefanovics, E. A., Potenza, M. N., & Pietrzak, R. H. (2024). Generalized anxiety and mild anxiety symptoms in U.S. military Veterans: Prevalence, characteristics, and functioning. Journal of Psychiatric Research, 171, 263–270. https://doi.org/10.1016/j.jpsychires.2024.02.013
Trivedi, R. B., Post, E. P., Sun, H., Pomerantz, A., Saxon, A. J., Piette, J. D., Maynard, C., Arnow, B., Curtis, I., Fihn, S. D., & Nelson, K. (2015). Prevalence, comorbidity, and prognosis of mental health among US Veterans. American Journal of Public Health, 105(12), 2564–2569. https://doi.org/10.2105/ajph.2015.302836
Berry, J., & Sparks Akers, A. (2024, January 26). What to know about endorphins. Medical News Today. Retrieved June 6, 2025, from https://www.medicalnewstoday.com/articles/320839
U.S. Department of Veterans Affairs. (2021, September). Peer support services in Veterans Health Administration [Brochure]. U.S. Department of Veterans Affairs. Retrieved June 6, 2025, from https://www.va.gov/files/2024-01/VHA%20Peer%20Support%20Services%20Brochure%20Sept.2021.pdf
Bayes, J., Schloss, J., & Sibbritt, D. (2022). The effect of a Mediterranean diet on the symptoms of depression in young males (the “AMMEND: A Mediterranean Diet in MEN with Depression” study): a randomized controlled trial. American Journal of Clinical Nutrition, 116(2), 572–580. https://doi.org/10.1093/ajcn/nqac106
Ekinci, G. N., & Sanlier, N. (2022). The relationship between nutrition and depression in the life process: A mini-review. Experimental Gerontology, 172, 112072. https://doi.org/10.1016/j.exger.2022.112072
U.S. Department of Health and Human Services, National Heart, Lung, and Blood Institute. (n.d.). Health effects of sleep deprivation. Retrieved June 6, 2025, from https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects
American Psychological Association. (n.d.). Mindfulness meditation: A research-proven way to reduce stress. Retrieved June 6, 2025, from https://www.apa.org/topics/mindfulness/meditation
Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346. https://doi.org/10.1192/apt.11.5.338
Mak, H. W., Noguchi, T., Bone, J. K., Wels, J., Gao, Q., Kondo, K., Saito, T., & Fancourt, D. (2023). Hobby engagement and mental wellbeing among people aged 65 years and older in 16 countries. Nature Medicine, 29(9), 2233–2240. https://doi.org/10.1038/s41591-023-02506-1
Serco North America. (n.d.). DOL Veterans’ Employment and Training Service (VETS) Transition Assistance Program. Serco North America. Retrieved June 6, 2025, from https://www.serco.com/na/careers/dol-vets