Life is full of challenges—from work to finances to relationships and responsibilities. Stress is a natural response, but how we manage it makes all the difference. While it may seem easy to reach for a drink to unwind, relying on alcohol can impact your strength, focus, and readiness. 

Instead, tap into the four domains of Marine Corps Total Fitness—social, spiritual, mental, and physical—to build resilience and stay mission-ready.   

Physical Fitness 

• Move your body. Regular exercise eases muscle tension and boosts mood. Go for a walk, jog, lift weights, or try yoga—each type of movement offers its own stress-relief benefits.  
• Prioritize sleep. Stick to a regular sleep schedule and avoid caffeine or alcohol before bed. A full night’s rest is one of the best ways to recharge and manage stress.  

Mental Fitness 

• Breathe deeply. When stress hits, pause and take slow, deep breaths. Deep breathing calms your nervous system and helps reduce symptoms like a racing heart or upset stomach. 
• Take a mental break. Listen to your favorite song or podcast to reset your mind and improve focus, even if just for a few minutes. 

Spiritual Fitness 

• Practice gratitude. Write down one or two things you’re thankful for each day. Gratitude can shift your mindset and help reduce stress. 
• Be mindful. Try this grounding technique. Focus on:  
  • Five things you can see. 
  • Four things you can touch. 
  • Three things you hear. 
  • Two things you smell. 
  • One thing you taste. 
    
    This sensory exercise brings you into the present and encourages calm. 

Social Fitness 

• Connect with others. Reach out to fellow Marines, friends, mentors, or family. Talking to someone can lighten your load. 
• Show kindness. Small acts of kindness—like checking in on a teammate—can lift your spirits and help you refocus.