Basic Military Training (BMT) is a new experience for all of you. For most of you, it will be the hardest thing you have ever done so far in your life. To help you cope with this experience, we want to let you know what to expect and offer some strategies for success.
No one can predict how anyone will react to BMT. Everyone has the same physical and emotional systems, and BMT is designed to stress those systems in a controlled and safe but stressful environment. It is designed to test your stamina and determination to become a warrior Airman.
Types of Stressors
Physical Stress
Over the course of your training here you will experience improved physical strength, speed, endurance, health, and confidence from the physical challenges of BMT. You will have prolonged exposure to natural elements during many physically demanding activities such as drill, marching, physical conditioning and tactical movements.
Those who lack physical conditioning or were inactive prior to BMT will find these things more difficult. It will help if you keep in mind that the program is designed to help you to safely improve your fitness level in a short amount of time.
You will also generally experience a mild degree of sleep deprivation caused by the training and a fair degree of anxiety. Some trainees experience temporary reactions such as difficulty sleeping, change in appetite, constipation or diarrhea, feeling overwhelmed, or crying spells. These are normal reactions to stress and are not cause for alarm.
Psychological Stress
Trainees gain confidence, resilience, and pride by meeting the challenges of BMT. You will have numerous stressors that include living in close conditions with a large group of diverse people of varied races, ethnic backgrounds and beliefs. It is hard for any of us to make friends in a new environment, but you also need to learn to work together quickly.
Helping others will prove to be one of the most valuable things you can do for your own success. No one succeeds by themselves at BMT - the same is true in actual combat. You are part of a team and will need each other to get through.
Those of you who are shy or who have a strong need for privacy will experience increased stress - there are no private sleeping or shower facilities. With the exception of the shower and drying areas, trainees will not walk around unclothed. Show respect for others by properly covering yourself as you walk through the dormitory
Intellectual Stress
Your training will also tax your intellect. You will be faced with various drill instructions, military rules and regulations that are foreign to you. You must learn these rapidly and correctly.
It is normal to get nervous and even freeze up when under pressure, but do not panic. You will adjust over time. Even professional actors and musicians get stage fright and freeze up, but with time and experience, it usually gets better.
Even folding clothes for inspections is tough and some trainees insist they do not have what it takes to become an Airman. It is common to think, “I’m not Air Force material,” or “I’ve made a mistake”; however, don’t give up - BMT was NOT designed to be easy.
Military Training Instructors (MTI)
They are also going to challenge your self-concept, confidence in your performance, tolerance for criticism and ability to make rapid shifts in effort.
Yelling by MTIs is normal - YOU ARE going to be yelled at, so adapt to it. It is not personal; you will not be physically abused or hit, so you will not need to worry about your physical safety. Yelling and criticism help prepare you to deal with stress.
Your MTI is responsible for your safety and well-being, as well as training you to fly, fight and win in combat - you will make mistakes, expect and accept this. It is important to learn from your mistakes.
While the threat of a recycle is always there, it is used only as a last resort. Be concerned about it, but do not worry about it constantly.
Student Leaders
You are going to have to respond to and assume authority. If you are a Dorm Chief or Element Leader, never forget that your flight is your team and not your enemy; take care of them by treating them the way you want to be treated. Never maltreat or sabotage each other, it will bring you all down - you need each and every member of your team to operate in this environment of prolonged stress and to learn to deal with apparent contradictory commands.
Being Homesick
It is also normal to be homesick, even extremely homesick. Having those feelings does not mean you have a mental issue. Many of you will think no one has ever been as homesick as you are, but almost everyone around you is homesick.
You will have minimal contact with home for the first few weeks and that is for a reason - the Air Force (AF) wants you to realize, you are stronger than you may believe and that you CAN do things and accomplish tasks without your family and your normal support group.
As difficult as BMT is, nothing in BMT is impossible. BMT graduates hundreds of Airmen every week, and they all faced the same challenges as you. Believe in yourself and know you can do it!
Psychiatric History
If you have had a prior psychiatric history, to include an actual diagnosis of a mental health disorder, you may find the stress of BMT somewhat overwhelming. If you do claim a previous diagnosis, the AF will contact your doctor or clinic for verification.
Depending on the condition, it could possibly result in your separation from the AF. If there is no previous diagnosis, it is not wise to pretend you have one. It is highly unlikely for you to suddenly develop a mental disorder after being extensively screened by a recruiter and AF medical providers to ensure you met the qualifications.
You also stood in front of the US flag and took the Oath of Enlistment that you would defend this nation - wanting to go home is normal so believe in yourself, stand firm and you will be successful.
Thoughts of Suicide
Some trainees report fleeting thoughts of suicide during BMT - while this is not necessarily “normal,” it is also not usually indicative of any serious mental health issue. It is important that if you do have serious thoughts of self-harm, with an actual plan or desire to die, please inform someone in a position of authority immediately.
For those who have suicidal thoughts and think that death would be a good solution, remember BMT is temporary, only a few weeks long. There is a light at the end of the tunnel. Also remember, there are thousands who have gone through this experience and many have felt the way you are feeling [i.e. for those feeling suicidal].
Also, when you start feeling overwhelmed and consider suicide, remember the reasons you have joined. Finally, remember, BMT is supposed to be hard and if you are feeling overwhelmed, that is not because you are “mentally weak” or a “failure” but because this training is supposed to be hard.
You are young and the world and the AF needs you - above all, we are very invested in your safety and will do everything to ensure you remain safe.
Basic Tips For Success
Basic tips to help you during the course of your training (years of experience have proven they work)!
- Hydration is the key: not only is this a medically smart thing to do, but it is also a BMT requirement. Failure to hydrate according to the BMT hydration schedule will not only get you in trouble with your MTI, but can cause dizziness, fainting, hospitalization or even death
- Sleep and nutrition: these are two factors that are key to your health impacting your overall physical and mental attitude while in training
- Use the restroom every chance you get: do not wait until the last minute. Nothing will make you more miserable then not having the opportunity to use a restroom when you need to
- Bathe daily and frequently wash your hands: this will keep you from getting sick and missing training
- Maintain your military bearing: do not argue or talk back, accepting responsibility for your actions shows maturity
- Be truthful!
- Take care of each other and your odds of graduating successfully increase dramatically
Stress Control Techniques
The ability to remain calm, think clearly, and perform through stress is essential to service in the military, regardless of your Air Force occupational specialty. BMT will provide you with many opportunities to practice performing under stressful conditions. There are techniques you can learn and use to control your stress response, remain calm, think clearly, and perform well.
There are 4 basic techniques to for you to consider helping you control stress while in training.
Tactical Breathing
The first technique to control the stress response is Tactical Breathing. This is also called diaphragmatic breathing or relaxation breathing. Tactical Breathing involves taking long, slow breaths, in a 4 count rhythm, breathing deeply from your diaphragm muscles to use your full lung capacity.
Your diaphragm muscles are below your heart and lungs, and they flex downward to draw air in. When taking deep breaths like this your abdomen expands, and not your chest. This is important because when we are very stressed and anxious breathing can be rapid and shallow, which is less effective for oxygen exchange and performance.
Controlling your breathing so that it is slow and even promotes good oxygen exchange, regulates your heart rate and cardiovascular system, and keeps you calm for thinking clearly.
Muscle Relaxation
The second technique for controlling your stress response is Muscle Relaxation. This technique involves relaxation of major muscle groups. This counteracts the stress response, conserves energy, improves your speed, flexibility, and accuracy for physical performance.
This method combines very well with Tactical Breathing. Focus on letting your muscles relax, beginning with your feet, working your way up your legs, back and spine by relaxing your major muscle groups. It counteracts the stress response, conserves energy, and improves speed, flexibility and accuracy for physical performance.
Close your eyes taking a deep breath and fill your lungs and stomach with air. When you exhale, drift to a state of relaxation and let tension fade away. Focus on tense muscles and let them relax (pause every 4-5 seconds).
Work your way to your shoulders and down to your arms to your hands. Finish with your neck, head and face. When you are done, go ahead and open your eyes. Muscle relaxation is an easy way to calm your body and calm your mind. It works best with practice - it gets easier to get relaxed and to be relaxed throughout the day.
A good time to practice muscle relaxation is at night when you are going to sleep. Lie on your back, get your breathing calm and peaceful, and relax your body, muscle group by muscle group. You may find yourself falling asleep faster.
During the day it is impractical to run through a full muscle relaxation routine. During the day you can use a quick body scan for areas of tension, then deliberately relax those muscles.
Visualization
Finally there is visualization. Visualize yourself successfully completing a task. This is best accomplished when you have time to relax and have a quiet time. This technique involves creating a detailed internal “movie” of you doing the task.
Try bringing positive emotions into your “movie”(confidence, perfection, etc.) As your movie ends bring your focus back to your body and breathing at hand.
Seeking Support From Your Wingman
“A cord of three strands is not easily broken”- We are stronger and more resilient when we are connected relationally to others, especially in difficult times or under acute stress! When the timing is appropriate, seek support by talking with your Wingman or trusted confidante.
Do not feel ashamed or embarrassed about confiding in your Wingman - everyone struggles with stress, anxieties, and other overwhelming emotion from time to time. Sharing your worries, fears, and other troubles with a trusted confidante helps to calm overwhelming emotion, soothe distress and anxiety, provide comfort and encouragement, bolster resiliency, and restore confidence and hope.
Bottling up overwhelming emotion perpetuates unhealthy stress reactions in the body, decreases your mental and physical performance, prevents you from getting your needs met, and can leave you feeling alienated from others.
BMT will be demanding. Your weekly schedule will limit when you can apply or practice these stress control techniques. Tactical breathing can be applied any time you have a moment before an activity or when you are not expected to perform an assigned duty, detail or responsibility.
You can also practice while waiting during processing appointments (as long as it does not take away from your studying of the BMTSG), during evening personal time, or during a patio break.
Muscle Relaxation and Visualization should not be applied during the training day since they require you to close your eyes; you may become too relaxed and possibly fall asleep. Consider applying these techniques during your evening/ weekend personal time or after “lights out” while lying in your bed.
Summary
Keep in mind that you were not brought here to fail. Your instructor team wants you to succeed; they want you to graduate as a proud and skilled warrior Airman. If you are having personal problems that may interfere with training, we are here to help you, not to send you home; our goal is to help you solve problems and successfully graduate.
The training will test you, but you will never be asked to do anything impossible - remember millions of trainees have successfully graduated before you. Every day BMT is going to get tougher, but every day you are going to get stronger - it will be well worth your effort to become part of the world’s greatest air, space and cyber space power.
With a good attitude and perseverance, you will be marching in graduation Parade in only a few short weeks - good luck!