Veterans and ex-service members

Leaving military or uniformed service is a major life change, and for many veterans and ex-service members, the adjustment brings up feelings that are hard to name. You are not alone in this, and support exists.

What it is

Military and combat-related service can expose people to intense stress, danger, loss and moral difficulty that most civilian workplaces never involve. Some veterans carry this well and settle into new routines easily. Others find that memories, hyper-alertness or a sense of disconnection from civilian life linger long after service ends. This can include post-traumatic stress, depression, difficulty trusting others, or simply a struggle to find purpose and structure outside a structured service environment. None of this is a weakness - it is a human response to extraordinary experiences.

Signs to notice

• Intrusive memories, nightmares or flashbacks related to past events
• Feeling constantly on edge, easily startled, or scanning for danger in safe places
• Avoiding people, places or conversations that are reminders of service
• Numbness, irritability or difficulty feeling close to family and friends
• Trouble adjusting to civilian work routines, or a sense of lost identity and purpose
• Increased use of alcohol or other substances to cope
• Sleep problems that have lasted for weeks or months

What helps

• Keep a simple daily structure - regular wake times, meals and activity can steady the nervous system.
• Reconnect gradually with people you trust. Isolation tends to deepen distress, while small moments of connection ease it.
• Use grounding techniques when memories or alertness spike - notice five things you can see, four you can hear, three you can touch.
• Move your body regularly. Physical activity helps process stress hormones and can improve sleep and mood.
• Find new sources of purpose and routine, whether through work, study, mentoring, sport or community involvement.
• Be patient with the adjustment. Rebuilding a sense of safety and identity after service takes time, and progress is rarely a straight line.

When to reach out for help

Reach out to a mental health professional if symptoms last more than a few weeks, if you are avoiding daily life, if relationships are suffering, or if you are using alcohol or substances to get through the day. If thoughts of self-harm, hopelessness or not wanting to be here arise, this is urgent and deserves immediate support, not silence.

Getting help in South Africa

Cleared Mind's EAP counsellors understand the specific pressures of service life and civilian reintegration, and are available confidentially to veterans and their families. SADAG's Mental Health Line (011 234 4837) can also help you find appropriate support and referrals in your area.

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If you or someone else is in immediate danger, reach out now. SADAG Suicide Crisis Helpline (24h): 0800 567 567 or SMS 31393. SAPS 10111, ambulance 10177, GBV Command Centre 0800 428 428.