Coping with Stress in BMT

Basic Military Training (BMT) is a new experience that affects everyone differently. For some it'll be the most challenging thing they've done thus far in life. Others adapt a little quicker. Even with all the information you get before you arrive, no one can predict how you'll react.

The main challenge in BMT is stress. The environment is designed to inflict stress in a safe and controlled environment. Resilience and self-control will be key.

This section identifies the stressors, gives you tips, and introduces techniques to make your transition a little easier.

Overview

Objective: Participate as a high-functioning Airman during basic military training leadership familiarization.

Learning Outcomes

• Identify types of stressors.
• Recognize being homesick is normal for all.
• Understand the impact that prior life experiences and unhelpful thinking can have on your training.
• Describe the basic tips for success.
• Explain the different types of stress management techniques.

Foundational Competencies

• Resilience — The process of negotiating, managing, and adapting to significant sources of stress or trauma.
• Self-Control — The ability to keep emotions under control and to restrain negative actions when under stress.

Summary

• Types of Stressors
• Responses to Stress
• Sources of Stress
• Homesickness
• Prior Life Experience
• Unhelpful Thinking
• Basic Tips for Success
• Stress Management Skills / Techniques

Types of Stressors

Physical stress

Throughout your training you'll experience improved physical strength, speed, endurance, health, and confidence from the physical challenges of BMT. You'll have prolonged exposure to natural elements during many physically demanding activities — drill, marching, physical conditioning, and tactical movements. Trainees who lack physical conditioning or were inactive prior to BMT will find these things more difficult.

The program is designed to safely improve your fitness level in a short amount of time.

You'll also generally experience a mild degree of sleep deprivation caused by the training environment and a fair degree of stress. Some trainees experience temporary reactions such as:

• Difficulty sleeping
• Change in appetite
• Constipation or diarrhea
• Feeling overwhelmed
• 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'll have numerous stressors, including:

• Living in close conditions with a large group of diverse people of varied races, ethnic backgrounds, and beliefs.
• Increased stress for trainees who are shy or have a strong need for privacy.
• Demands on your intellect — drill instructions, military rules, and regulations that are foreign to you must be learned rapidly and correctly.

Decency reminder: With the exception of the shower and drying areas, trainees will not walk around unclothed. Show respect by properly covering yourself as you walk through the dormitory.

Responses to Stress

It's normal to get nervous and even freeze up when under pressure — but try not to panic. You'll adjust over time.

Even professional actors and musicians get stage fright and freeze up — but with time and experience, performance improves. Even folding clothes for inspections is tough, and some trainees insist they don't have what it takes to become an Airman.

It's common to think:

• "I'm not Air Force material."
• "I've made a mistake."

Don't give up — BMT was not designed to be easy.

Sources of Stress

Military Training Instructors (MTIs)

MTIs are 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 — yelling is used to ensure everyone hears the instructions. It's not personal. You will not be physically abused or hit, so you don't need to worry about your physical safety. Yelling and accountability 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. Prepare to be held accountable and corrected — that's how you improve.

While the possibility of a recycle is always there, it's used only as a last resort. Be aware of the possibility but try not to worry about it constantly.

Student leadership positions

You're going to have to respond to and assume authority. If you're a Dorm Chief or Element Leader, never forget your flight is your team, 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 apparent contradictory commands.

Homesickness

It's also normal to be homesick — even extremely homesick. Having those feelings does not mean you have a mental health disorder.

Many of you may think no one has ever been as homesick as you are — almost everyone around you is homesick too.

You'll have minimal contact with home for the first few weeks — and that is for a reason. The Air Force wants you to realize you're stronger than you may believe. You can do things and accomplish tasks without your family or normal support group.

As difficult as BMT may feel, nothing in BMT is impossible. BMT graduates hundreds of Airmen every week, and they all faced the same challenges as you. Believe in yourself.

Prior Life Experiences

Depending on your prior life experiences, you may find the stress of BMT somewhat overwhelming or certain aspects more challenging.

If you have a previous mental health diagnosis, the Air Force will contact your doctor or clinic for verification. Depending on the condition, it could possibly result in your separation from the Air Force.

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 Air Force medical providers to ensure you met the qualifications.

Remember your Oath of Enlistment and your promise to defend this nation. Wanting to go home is a normal reaction to stress — believe in yourself, stand firm, and you will be successful.

Unhelpful Thinking

Some trainees experience unhelpful thoughts during BMT:

• "I can't do this."
• "This was a mistake."
• "I just want to quit."

These thoughts are most likely to take place early in training and subside as you get more familiar with the training environment and what's expected of you. For most trainees, you'll grow more confident by pressing through the challenges of BMT.

For those who think about quitting, remember:

• BMT is temporary — only a few weeks long.
• Thousands have gone through this experience and many felt the way you're feeling.
• Remember the reasons you joined.
• BMT is supposed to be hard — feeling overwhelmed isn't because you're "mentally weak" or a "failure." It's because the training is supposed to be difficult.

There is a light at the end of the tunnel.

Crisis exception: If you have serious thoughts of self-harm or suicide — with an actual plan or desire to die — inform someone in a position of authority immediately. A position of authority does NOT include your Dorm Chief, Element Leader, or another trainee.

Basic Tips for Success

Years of experience have proven these work:

• Hydration is the key. Not only is this medically smart — hydration and proper nutrition ensure your body performs better mentally and physically. 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 — two factors that are key to your health and impact your overall physical and mental attitude.
• Use the restroom every chance you get. Don't wait until the last minute. Nothing will make you more miserable than not having the opportunity when you need it.
• Bathe daily and frequently wash your hands — this will keep you from getting sick and missing training.
• Maintain your military bearing. Don't argue or talk back. Accepting responsibility for your actions shows maturity.
• Be truthful.
• Take care of each other — your odds of graduating successfully increase dramatically.

You were not brought here to fail

• Your MTI wants you to succeed and graduate as a proud and skilled warrior Airman.
• You're part of a team and will need each other to get through.
• It's hard for many 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.
• If you're having personal problems that may interfere with training, we are here to help you.
• The training will test you, but you will never be asked to do anything impossible.
• Every day BMT is going to challenge you — but every day you are going to get stronger.

With a good attitude and perseverance, you'll be marching in the Airman's Parade in only a few short weeks.

Stress Management Skills / Techniques

The ability to remain calm, think clearly, and perform through stress is essential to service in the military, regardless of your AFSC. BMT will provide you many opportunities to practice performing under stressful conditions.

There are four basic techniques to help you control stress while in training:

1. Tactical Breathing

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 you take deep breaths like this, your abdomen expands — not your chest.

This is important because when we're very stressed and anxious, breathing can be rapid and shallow — which is less effective for oxygen exchange and performance. Controlling your breathing so it's slow and even:

• Promotes good oxygen exchange.
• Regulates your heart rate and cardiovascular system.
• Keeps you calm for thinking clearly.

Repeat the 4-count rhythm for 2-3 cycles or longer if needed.

2. Muscle Relaxation

Muscle relaxation involves relaxing major muscle groups. This counteracts the stress response, conserves energy, and improves your speed, flexibility, and accuracy for physical performance. It combines very well with tactical breathing.

How to do it:

1. Close your eyes and take a deep breath, filling your lungs and stomach with air.
2. When you exhale, drift to a state of relaxation and let tension fade away.
3. Do a body scan, beginning with your feet, working up your legs, back, and spine by relaxing major muscle groups.
4. Pause every 4–5 seconds at tense muscles and let them relax.
5. Work your way to your shoulders, down to your arms and hands.
6. Finish with your neck, head, and face.
7. When you're done, open your eyes.

A good time to practice is at night when you're going to sleep. Lie on your back, get your breathing calm and peaceful, and relax your body group by group. You may find yourself falling asleep faster.

During the day it's impractical to run a full muscle relaxation routine. Instead, do a quick body scan for areas of tension and deliberately relax those muscles.

3. Visualization

Visualize yourself successfully completing a task.

This exercise is best accomplished when you have time to relax and a quiet place. The technique involves creating a detailed internal "movie" of you doing the task. Try bringing helpful emotions into your "movie":

• Confidence
• Pride
• Accomplishment
• Excellence

As your movie ends, bring your focus back to your body and breathing at hand.

4. Seeking Support from Your Wingman

"A cord of three strands is not easily broken." We are stronger and more resilient when we're 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 a trusted confidante. Don't feel ashamed or embarrassed about confiding — 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.
• 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.
• Leaves you feeling alienated from others.

Bonus: Goal Setting

Set small measurable goals for yourself. The small goals will lead up to your ultimate goal — graduation.

"I just have to get through chow" vs. "six more weeks."

Thoughts on Applying Stress Management

BMT will be demanding. Your weekly schedule will limit when you can apply or practice these techniques.

• Tactical breathing can be applied any time you have a moment before an activity, when you aren't expected to perform an assigned duty, while waiting during processing appointments (as long as it doesn't take from your studying), during evening personal time, or during a patio break.
• Muscle Relaxation and Visualization should NOT be applied during the training day — they require you to close your eyes and you may become too relaxed and possibly fall asleep. Use them during your evening / weekend personal time or after "lights out" while lying in your bed.

Summary

Your instructor team wants you to succeed and graduate from BMT. You'll be tested continuously, but nothing you do here is impossible. If you're having problems that may interfere with training, don't hesitate to reach out so you can get back on track.

Just remember — countless Airmen have come to Lackland before you and have felt the same way.