Sharing our latest wellbeing tips for war widows, defence and veteran families

Wellbeing often grows in the spaces where we connect — with others, with our bodies, and with the moment we’re in. It can be found in a shared story between generations, or in the courage it takes to step onto a dance floor and move to the rhythm alongside strangers. For war widows, defence and veteran families, these moments of connection and presence can offer real belonging and joy. This month’s tips, drawn from our latest Wellbeing Newsletter, explore the power of connecting across generations, and how line dancing can be a joyful, grounding form of self-care.

Connecting and supporting across generations

Having connections with peers close in age is incredibly important for physical, emotional, and mental health. But connection across generations matters just as much. Whether with family, friends, or people in the community, taking time to connect across age groups can improve wellbeing for everyone involved, offering a sense of purpose, support, and belonging.  

Older generations can share stories, life experiences, and wisdom. Younger generations bring energy, new skills, and fresh perspectives. Together, these exchanges can help people navigate life’s challenges, reduce feelings of isolation and loneliness, and strengthen resilience. Research shows that loneliness and isolation take a real toll on psychological and physical health, so these relationships can help buffer against those effects. This is particularly relevant for the veteran community whether talking to family or others from the veteran community. Generations that have lived through and experienced defence life and challenges can provide support, understanding, guidance and feelings of connection that is hard to find within the wider community.   

Ideas to start building bonds

Here are some simple and achievable ideas to start building relationships across generations:  

• Looking through old and new photographs together  
• Sharing stories and experiences from both sides of the age spectrum  
• Learning new skills from each other, such as technology, crafts, or cooking  
• Attending community events and activities together  
• Scheduling regular phone or video calls, or catch-ups  
• Sharing common interests and passions  

Connection doesn’t have to look the same for everyone — what works will depend on the individual and the relationship. Even small moments can make a meaningful, lasting difference. Every conversation, shared story, and act of togetherness helps strengthen bonds between generations. By making time to connect, we can build a strong sense of belonging, support, and wellbeing for years to come.  

This month, try reaching out to a family member or someone in your community, and spend time doing an activity or sharing stories and skills. You may be surprised by what you can learn from each other.

The benefits of line dancing

Line dancing is a simple, joyful form of self-care that invites people of all ages to mindfully move, connect, and be present in the moment together. As you listen to the music and follow the sequences moving in time with those around you, your attention shifts away from thinking and into feeling as your body and breath match the rhythm of the music. The repeated steps become grounding, helping you to focus on the moment and let go of the day.

Joining a dance group asks you to be vulnerable as you take those first awkward steps not knowing the moves, laughing at missed turns, or allowing yourselves to be seen. This is all a natural part of learning.

Vulnerability, belonging, and the brave space

Brene Brown’s research into emotions highlights vulnerability as central to meaningful human experiences and reminds us that brave spaces help people show up more fully. Line dancing does not require a partner, perfection, or previous experience. Everyone faces the same direction, learns together, and moves as part of a shared rhythm.

There is comfort in being one person in a line, and confidence in realising that mistakes are part of the dance. This creates a sense of belonging without pressure to perform. For children, adults and older people alike, line dancing can support confidence, playfulness, emotional wellbeing, and social connection. It reminds you that self-care does not always need to be quiet or solitary. Sometimes, self-care looks like music, movement, laughter and the courage to step onto the floor, just as you are.

If you are interested in giving line dancing a try, check out your local pub what’s on page, local council community centre, and line dancing social media pages.

To find out the latest wellbeing tips or find a free wellbeing activity, please subscribe to our Wellbeing Newsletter. 

You can also find all of our wellbeing tips, practical information sheets and guides to support you and your family’s wellbeing, visit our Resource Hub today.

Sharing our latest wellbeing tips for war widows, defence and veteran families

Connection is vital when it comes to shaping our wellbeing. It can grow through shared interests, familiar faces at a weekly activity, or a moment of curiosity about what we’re truly feeling. For war widows, defence and veteran families, where life often involves change, movement and the demands of service, finding both community and self-understanding can be especially meaningful. This month’s tips, drawn from our latest Wellbeing Newsletter, explore how connection can be found in your community, and how curiosity, guided by Brené Brown’s Atlas of the Heart, can open the door to greater self-compassion.

Finding connection in your community

Connection can be found in many places. Whether it is through a hobby you enjoy such as running, yoga, cooking, art, meditation or photography, shared interests can provide a way to meet others and build meaningful connections. Joining a local club, class or community group can help create opportunities for conversation, friendship and support.  

For veteran families, social connection can be especially important. Defence life often involves frequent changes, which can make it harder to maintain social connections. Connecting with others who understand the unique defence experience can provide a sense of understanding and support. Community connections can help families feel less isolated during times of transition and change.

Small moments, meaningful impact

Connection does not always have to mean building close friendships. Sometimes it is simply having people to share an activity with, seeing familiar faces each week, or enjoying a conversation over a coffee. These small moments can make a big difference to wellbeing and help strengthen our sense of community. Getting involved can start with one small step, such as attending a local event, joining a group that interests you, volunteering, or trying a new activity. Many people feel nervous when trying something new, but connections often grow gradually through regular participation and shared experiences.

You can join us at one of our upcoming online or in person wellbeing activities and connect with other veteran families. Our activities provide opportunities to share experiences, meet people who understand the unique aspects of military and veteran life, and build connections in a welcoming and supportive environment.

The power of curiosity

It is common for us to quickly judge and criticise our thoughts and feelings. But what if we look at them through a different lens and become curious instead? 

In her book, ‘Atlas of the Heart’, Brene Brown says that curiosity is an important part of our need for making meaning. Curiosity is the recognition of gaps in our knowledge and can lead to exploration and learning.

Curiosity invites us to ask ourselves:

• How am I feeling?
• What is contributing to these feelings?
• What do I need right now?
• Are there different ways of viewing this situation?

Turning towards curiosity, not criticism

Curiosity encourages us to step back from the situation and observe through another lens. Curiosity is about creating space to consider alternative perspectives and respond with self-compassion, rather than criticism. Curiosity urges us to recognise that our thoughts may be interpretations, rather than concrete facts, and our thoughts can fill in the gaps, make assumptions and predict future outcomes.  However, curiosity for many of us means being vulnerable, as it requires us to venture into uncertainty. This exploration can lead to feelings of discomfort or hurt and lead us to turning towards self-protection. Curiosity is a mindfulness practice that requires consistent practice, little by little, so it is okay if this is hard at first.

Brene Brown reminds us that language matters and that the more accurately we name emotions, the better we can respond. For example, using the word “overwhelmed” to describe our feelings, may lead to a different response than using the word “stressed”. Through accurately naming emotions, we can identify what support and action is required.  

A simple practice we can use to curiously explore our challenging emotions is asking ourselves, “Is it true?”. When worrying or negative thoughts arise, we can pause and ask ourselves:

• “Is this thought completely true?”
• “What evidence do I have for and against these thoughts?”
• “What would I say to a friend if they were in this situation?”
• “What else could be true?”
• “Maybe, I don’t have enough information yet.”
• “Am I certain, or just assuming?”

By approaching with curiosity and asking exploratory questions, we can slow down, challenge assumptions, and respond with greater self-compassion, which we all deserve.  “Curiosity is an act of vulnerability and courage. We need to be brave enough to want to know more.” — Brené Brown

To find out the latest wellbeing tips or find a free wellbeing activity, please subscribe to our Wellbeing Newsletter. 

You can also find all of our wellbeing tips, practical information sheets and guides to support you and your family’s wellbeing, visit our Resource Hub today.

Sharing our latest wellbeing tips for war widows, defence and veteran families

There are benefits in slowing down long enough to notice what we’re actually feeling. For war widows, defence and veteran families, life can move at a pace that leaves little room for reflection, and the weight of grief, service, or change can make emotions harder to name. But this doesn’t mean we can’t find our way back to ourselves.

This month’s tips, drawn from our latest Wellbeing Newsletter, invite you to explore awe and wonder through Brené Brown’s Atlas of the Heart, and to practice RAIN meditation as a way of meeting yourself with compassion.

Finding awe and wonder in everyday life

In Atlas of the Heart, Brené Brown describes awe as the feeling of encountering something vast that expands our perspective, while wonder invites gentle curiosity and noticing. These emotions are essential to the human experience and lead to moments of learning, connection, and meaning-making. When life gets tough, awe and wonder serve as a powerful reminder that glimmers of beauty and life can still be found even in the darkest of spaces and times.

Researchers have found that awe and wonder encourage us to value what often goes unnoticed in everyday routines such as the warmth of the sun on our back on a cold winter’s day, the stillness and resilience of nature with each passing season, the vibrations of music in our bodies, the way our senses can recall distant memories when stimulated, and the kindness of a stranger who smiles a simple hello. Simple practices such as short pauses, mindful walks, creative expression, or reflective conversations can help gently open space for these feelings without pressure or expectation. These quiet glimmers when noticed, can support growth, change, and overall wellbeing.

How awe sits alongside grief

Awe and wonder do not take away from pain or struggle. Rather they sit alongside and offer a moment of grounding and redirection where the body can soften and the mind open to new perspectives. This approach supports healing in a quiet, compassionate way allowing space for pause to reground and zoom out to allow the bigger picture to appear. If you are interested in exploring these ideas further, please register and come along to our next online writing through grief activity. To explore this topic further, view this article.

Self-care through meditation

We may all experience feelings of stress, anger, overwhelm and anxiety. We can also experience negative thoughts about ourselves, our feelings or our experiences. But it is important to remember, no matter what or how we are feeling, we all deserve our own compassion and care. RAIN meditation is a mindfulness exercise, that you can use in difficult or stressful times. The acronym RAIN, stands for Recognise, Allow, Investigate and Nurture.

RAIN meditation can help you focus on the present moment and cope with uncomfortable thoughts and emotions. This exercise supports us to find self-compassion and learn how to be kind to ourselves. It can help when we encounter challenging experiences and assist us to use a mindful and non-judgmental approach.

Working through the four steps

To begin this exercise, you may lay down or sit in a comfortable position, in a quiet environment. Close your eyes and take slow, deep breaths. Next, follow the steps below:

• Recognise: Recognise your feelings, thoughts and physical sensations in the present moment. Identify and name your feelings silently or out loud to yourself.

• Allow: Allow your thoughts, feelings and sensations to exist, come and go. Let go of any judgement you may be holding towards them. It is okay to feel however you feel in that moment, and you can tell yourself, “This is how I feel right now and that is okay”.

• Investigate: Investigate where these thoughts and feelings are coming from, and what are they trying to communicate. Investigate your vulnerable thoughts and reflect on what they need, such as forgiveness, acceptance, belonging and love.

• Nurture: Be kind towards yourself, your thoughts and your experiences. Give yourself comforting messages such as, “You are okay” or “I am worthy”. Think of friends, family members, pets or spiritual figures and imagine their love flowing towards you. Allow yourself to let in healing and compassion until you feel calmed and grounded.

To finish this exercise, take three more deep breaths and continue to be kind and mindful to yourself through the day.  It is okay if you find this exercise hard, confronting or uncomfortable at first. If this exercise brings up feelings too big or overwhelming, it is okay to pause. It can sometimes be hard to engage in self-care, however, by regularly doing this exercise, even for short amounts of time, it may facilitate healing, self-love and compassion.  

To find out the latest wellbeing tips or find a free wellbeing activity, please subscribe to our Wellbeing Newsletter. 

You can also find all of our wellbeing tips, practical information sheets and guides to support you and your family’s wellbeing, visit our Resource Hub today.

Sharing our latest wellbeing tips for war widows, defence and veteran families

So much of our wellbeing comes down to two things: knowing what’s going on inside us, and giving ourselves room to slow down. Neither comes easily when life is busy, when service has shaped your family’s routines, or when you are carrying grief.

This month’s tips, drawn from our latest Wellbeing Newsletter, look at both. We share how to build a feelings map using Brené Brown’s Atlas of the Heart, a way to put words to what you are experiencing, and a few relaxing meditation and breathing practices to help you find calm.

Benefits of creating a feelings map 

In families, especially during stressful or difficult times, connection can break down. Not because people don’t care, but because they don’t know how to say what they’re feeling. Brené Brown’s Atlas of the Heart offers a simple idea: building a bigger emotional vocabulary can help people understand each other better and strengthen their relationships.

One practical way to apply this is by creating a feelings map. A feelings map is a visual or conversational tool that helps individuals identify, name, and share their emotional experiences. Rather than relying on broad terms like fine, angry, or stressed, a feeling map encourages people to pinpoint more specific emotions such as overwhelm, disappointment, uncertainty, or loneliness. A feeling map helps:

• Reduce miscommunication
• Increase empathy between family members
• Validate emotional experiences
• Shift from blame to understanding

For families of veterans or those experiencing stress, this can be especially powerful. It gently encourages peoples to open up, while respecting each person’s pace and story.

How to create a feelings map using Atlas of the Heart by Brené Brown

1. Start with what happened – Keep it brief and blame-free. Example: “We didn’t talk much tonight.”

2. Name your feelings – Go beyond angry or fine by choosing a few words that best fit. Example: “I felt lonely and hurt.”

3. Share what you need – Identify what matters underneath the feeling. Example: “I need connection and to feel noticed.”

4. Share and listen – Take turns sharing using this simple sentence: “When ___ happened, I felt ___, and I need ___.”  The key is to listen without interrupting or fixing.  Acknowledge what you hear.  

A feelings map isn’t about analysing emotions perfectly. It’s about making the invisible visible. When people can name what’s really going on inside them, connection becomes safer, clearer, and more possible.

Self-care through meditation

As the days become shorter and colder, many people notice changes in their energy, motivation, mood, or sleep. Sometimes referred to as the “winter blues” or seasonal low mood. These feelings can be a natural response to reduced daylight, stress, busy schedules, or spending more time indoors. During these times, simple self-care practices can help create moments of calm throughout the day.

Meditation is one of many ways to support both the mind and body. It does not require special skills or long silence. Meditation can look like taking a few moments to pause, breathe, and reconnect with the present moment.

You might try:

• Sitting quietly with a cup of tea and focusing on your breathing
• Taking a mindful walk and noticing the sounds around you
• Listening to calming music or a guided meditation
• Spending moments outdoors in fresh air and sunlight

Simple breathing exercises can help signal safety and calm the nervous system. One simple exercise is ‘box breathing’:

• Breathe in slowly for four counts
• Hold for four counts
• Breathe out slowly for four counts
• Hold for four counts
• Repeat a few times at your own pace

The goal is not to empty the mind or stop thoughts. Meditation is about being present, noticing your thoughts, feelings, and surroundings without judgement, and gently returning your attention to the present moment. There is no one way to meditate or practice mindfulness. What matters most is finding small practices that feel supportive, calming, and realistic for you.

To find out the latest wellbeing tips or find a free wellbeing activity, please subscribe to our Wellbeing Newsletter. 

You can also find all of our wellbeing tips, practical information sheets and guides to support you and your family’s wellbeing, visit our Resource Hub today.

Sharing our latest wellbeing tips for war widows, defence and veteran families

Meaningful friendships are at the heart of wellbeing, yet building and maintaining them can sometimes be challenging. For war widows, defence and veteran families, the demands of service, frequent moves, and periods of separation can make connection feel especially difficult to sustain.

Taking small, intentional steps toward others, and toward our own emotions, can help us build the kind of relationships that truly support us. Find this month’s wellbeing tips from our latest Wellbeing Newsletter, exploring everyday habits that nurture friendship and using Brené Brown’s Head, Heart, Hands framework to navigate complex emotions like grief.

Building meaningful connections in the veteran family community

Building friendships can feel challenging at any stage of life. Making new friends is not always easy, and for many people it can feel increasingly challenging over time. Routines change, social circles shift, and opportunities to meet others might seem limited. For veteran families, these challenges may be amplified by the demands of service, frequent relocations, and periods of separation, all of which can interrupt friendships and support networks.

Forming meaningful connections takes time and patience. Strong friendships are often grounded in shared values and experiences, and grow through trust, mutual respect, and authenticity. Connection does not need to happen instantly. It can be built gradually through small, consistent moments of care and understanding.

There are many simple, everyday ways to nurture new connections, which include:

• Actively listening to allow others to feel heard and valued.  
• Offering or accepting support to strengthen trust and deepens relationships.  
• Showing gratitude
• Sharing laughter
• Exchanging personal stories to help create warmth and familiarity.
• Finding common ground. Whether it’s a shared interest, experience, or sense of purpose, the brief interaction can turn into a lasting connection.

Within the veteran community, friendship holds particular importance. Veteran families often carry extra responsibility in supporting their loved ones whom serve. Too often, this support happens quietly and in isolation. Veteran families supporting veteran families creates a unique sense of understanding that can’t always be found elsewhere. Shared experiences can ease the feeling of having to explain or justify one’s reality, allowing friendship to form more naturally and authentically.

Exploring emotions with Brene Brown

Experiences such as grief and chronic stress can easily overwhelm the mind and body, particularly within veteran families who may be carrying layers of loss, uncertainty, and responsibility. The Head, Heart, Hands framework aligns with Brené Brown’s research on emotions encouraging us to notice our thoughts (Head), name our emotions (Heart), and choose small acts of care (Hands), to reduce shame, build understanding, and invite courage into our lives. There are many ways that this tool can be used in your life such as prompts for journaling, an artwork or a discussion starter to explore your emotions and the mind-body connection in grief.  

Head: Noticing the story you’re telling yourself

Brené reminds us that humans are “story‑making creatures.” When answers are unclear, for example when grieving, our minds naturally fill the gaps. These stories aren’t failures, they are attempts to cope. Using

Brené’s phrase, “The story I’m telling myself is…”, can help us to gently notice looping thoughts, assumptions, or unanswered ‘why’ questions. Observing our stories without judgement creates space for clarity, compassion, and self‑kindness.

Heart: Naming what you’re feeling

Complex emotions such as grief are rarely just one emotion. For example, grief often includes love, sadness, anger, guilt, relief, and hope. Sometimes separately and sometimes all at once. Brené’s research shows that the more precisely we can name our emotions, the better we can navigate them. Naming feelings doesn’t intensify them. In fact, it helps contain them. When emotions are acknowledged and witnessed, they can soften.

Hands: Small acts of courage and compassion

Brené defines courage simply as showing up, even when the outcome is uncertain. It can be a small, compassionate action such as resting, setting a boundary, lighting a candle, or reaching out for support. Your emotions and experiences deserve patience, respect, and care. You don’t have to carry them perfectly, and you don’t have to carry them alone. Sometimes, the bravest thing we can do is simply allow ourselves to notice, name, and honour what is coming up for us in the moment and not feel we have to react to it.  

To find out the latest wellbeing tips or find a free wellbeing activity, please subscribe to our Wellbeing Newsletter. 

You can also find all of our wellbeing tips, practical information sheets and guides to support you and your family’s wellbeing, visit our Resource Hub today.