Coping with long deployments and separations from loved-ones has become a way of life for the military community. It’s not uncommon to meet servicemembers who report four to seven deployments, depending on the branch of service. Long deployments can wreak havoc on relationships with friends and family, even marriages. However, it’s important to learn quick, effective ways to cope with deployment. You must have a wellness plan, and it doesn’t matter how often you have to change or tweak the plan. What matters is that you follow one.

Here are six easy and quick things you can do to help you manage during a deployment.

1. Get plenty of rest. Incorporating a daily nap into your schedule would be well warranted. Studies show that a 30-minute to one-hour nap does wonders for our mental and physical functioning. I encourage you to start by having a regular bedtime hour. If you don’t get plenty of sleep you will not be able to cope with deployment. Lack of sleep can cause you to become forgetful, increase mood instability, and inhibit you from your daily responsibilities.
   
2. Try to eat healthy. The last thing you want to do is pack on the pounds during this time. It will only increase stress and the propensity for depression. It’s important to have good balance. Everyone likes to enjoy a great tasting slice of pizza, or a yummy slice of chocolate cake. However, you must have balance because you can’t eat like this every day.
   
3. Exercise as often as you can. Get out and move as often as you can, even if it’s only 30- minute walk every day. I promise you that if you do this you will feel so much better. Research shows that regular exercise can have the same benefits as an antidepressant. If you currently take these medications, don’t stop. But I encourage you to start a regular exercise program.
   
4. Find people that know what you’re going through. All you need is a few good friends with good intentions. At the same time, close family will be invaluable at this time. It’s important to stay connected with all of them. You will definitely need shoulders to lean on.
   
5. Use spiritual support. Your faith can help you through this tough time. It doesn’t matter if you have not been active in a church, a parish or synagogue. This is a great time to try to attend services. Trust me: You’ll need all the support you can get.
   
6. Stay active during this deployment. Consider volunteering in the community. There are many volunteer efforts on your local bases and in the adjoining military communities — your children’s school is a good place to start. Some spouses even begin to work outside the home, form book clubs, explore new hobbies, etc. The important thing is to stay active. This will be less time for your mind to wonder and worry.

These are only six tips, but there are many more. The main intent is to help you begin to build you a wellness plan to help you cope with deployments. There will be other tips to follow.

Do you have a question for Ms. Vicki about deployments, making new friends at a new duty station, or military life in general? E-mail her at AskMsVicki@military-inc.com, and she'll answer your questions. Two Q&As will be published on Military.com's Advisor channel.