Freedom Sisters Magazine | Nov. 2021 | GatHER and Gratitude

NOVEMBER 2021 • VOL . 1 • ISSUE 11

•AMPLIFY WOMEN VETERANS•

Gratitude for HER service

Gather At The Table

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November 2021 | Vol. 1 | Issue 11 Publisher Freedom Sisters Media, LLC

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HER Next Mission

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Naviere Walkewicz | Aaliyah Al-Mahdi | Brie Burgett Carrie Hammer Diali Coll-Mercado | Annette Whittenberger Kerri Jeter Lorriane Cuff | Jacqueline Zappey | Amy Forsythe Joanna Sweatt | Jennifer Ballou

Kerri Jeter

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From the

EditHER-in-Chief

This whole issue is a living, breathing showcase of gratitude, so many thankful testimonies have been showering my inbox lately and as such given me time to reflect on what I too am grateful for. It starts with the sisters of my youth, Sarah and Amie, who guide me well, are always there for me and are full of endless support.

They taught me what it means to be a sister. I have been hearing from our sisters-in-service, referred to our Clockwise: My sisters Sarah and Amie and me empowHERing platform by their First Sergeants, who know this is a safe and honoring place to find community. Bringing more and more sisters into our creative space brings me great joy.

As I reflect on the first year of publishing Freedom Sisters Magazine, I am so eager to lean forward with the second year of amazing content, we are planning for you. I am grateful for the 30 women who signed on to write for year one and who have done such a beautiful job sharing their hearts and your stories with the world. We added 12 new WriteHERs to the team and meeting with each of them this past week to discuss their passions and future contributions has left me bursting with excitement!

November is a time to 'thank Veterans' of all eras and branches of service, but I ask you what does that really mean to you? How do you honor the service and sacrifice of our military members in the life you get to live Free in America?

But moreover, as a nation, we are still in the COVID fight and it is taking its toll across our country—creating division, fear and restlessness—we are getting weary. But there is a beautiful piece on page 15, about coming togetHER and giving otHERs a place at the table. We all belong and we all matter.

Thanksgiving is a holiday, but it is also a state-of-mind, we reached out to you all and asked for your words of gratitude for a sister you served with and we got some amazing letters that are featured on page 39.

Come meet my bravest new friend, Leslie VanDerau, a city girl turned avid hunter, creating a legacy of healing through fishing, hunting and camaraderie. Read her whole story on page 23.

To my husband, fellow Veteran and my rock, you are the calm in my storm and the strength I need when the load becomes heavy. You make me better than I was yesterday and forever— 143. To my children, thank you for choosing me to be your mom and for letting me annoy you with lectures about good choices, coming to me with your worries and even listening to my advice. I am proud of you all.

To all my sisters-in-service, past, present and future—thank you for your bravery, boldness, courage, compassion and drive—you each make the world a better place by simply being you and bringing your gifts to us in and out of the uniform.

,

Kerri Jeter

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CONTENT

23 In every Issue Note from the EditHER

HER Life

No Excuses Workout With Coach Naviere

MentHERship

Gather at the Table

HighlightHER WriteHER Connection

Improve Your Life With Gratitude

HERstory

The Molly Pichters of War: Margaret Corbin and Mary Ludwig Hays McCauley A Wild Ride Called Military MotHERhood

Climbing the 'Ladder to Heaven'—and straight out of the comfort zone

PAGE 6

PAGE 15

PAGE 17

39 15

35 LeadHER

HER Next Mission

Leslie VanDerau Leads the Way With Heroes Outdoor Therapy

Are You 'LinkedIn' Ready to Build Your Network?

A fierce mental health and suicide awareness advocate turns to the great outdoors to heal from her own trauma and to guide others into nature to claim their healing too!

PAGE 23

Envision the Future You Desire

Woman Warrior 'Let Go' With Jen Ballou Gratitude For Women Who Served

Ten Tips to Ease Military Separation Stress

PAGE 31

PAGE 37

t u o k r o W s e s u xc

No E

iere v a N h c oa With C

We have all been there, the struggle of working out or not. Making all the excuses in the world, to not step outside your comfort zone.

Recently, I traveled and met up with a few sistersin-service, who are also sister queens.

We woke up early, without shoes, exhausted from travel, fun and too much wine—to film this no excuses workout!

Watch Video Here

I hope it is encouraging to you during the holiday season and anytime, you need the motivation to get up and move!

In the past 25 years, there have been over 600,000 casualties of sexual misconduct in the Department of Defense, but only ONE military general to conduct a command-wide, worldwide investigation of alleged sexual misconduct.

Major General Robert D. Shadley (U.S. Army, Retired) has been a leader in the fight to eliminate the virulence of sexual assault and its precursor, sexual harrassment, from both military and civilian workplaces for over 25 years.

Major General Shadley's heroic efforts are documented in The GAMe: Unraveling a Military Sex Scandal.

He focused on three main objectives (1) find and care for all potential victims; (2) from these victims, find all alleged perpetrators and turn their cases over to a legal system outside of his chain of command; and, (3) identify to senior leadership in the Pentagon systemic changes needed to preclude recurrence.

Get an autographed copy directly from the publisher at www.shadleyeditions.com!

Improve Your Life With Gratitude.

By: Aaliyah Al- Mahdi

When the calendar rolls around to November, most of us start thinking about the holiday season.

In fact, it seems like every year when this month comes around we all automatically switch into high gear for the remainder of the year.

It doesn’t help that the marketing we see at this time of year centers heavily around Thanksgiving, shopping and the gift-giving holidays.

But an important thing to remember during this time is to slow down, and be thankful.

A common practice around many people’s Thanksgiving dinner table is to list something you’re grateful for as you break bread with family and friends.

However, it’s helpful to remember how important it is to look for the positive things happening in your life and the world all the time.

Why you should practice gratitude.

Practicing gratitude has numerous benefits, including seeing a marked improvement in your emotional, physical and mental wellbeing.

According to an article in Psychology Today, there are at least seven scientifically proven benefits to practicing gratitude.

Some of the benefits include a reduction in negative emotions like envy and regret, enhanced empathy, better sleep and increased self-esteem.

How to start practicing gratitude.

It’s easy to remember to be thankful during November, but don’t let your grateful thoughts and actions fade away after the holiday season.

How to start practicing gratitude.

Give someone something to be grateful for.

Starting a gratitude practice might seem daunting or like one more thing to add to an already bursting to-do list, but incorporating gratitude can be as simple as saying thank you more.

Another amazing thing about gratitude is that by helping others, you can facilitate more positivity in your own life. And by giving back to others, you’re giving that person something to be thankful for.

Or it can be as involved as writing out a specific number of items—start small, like listing five things you’re thankful for everyday.

Once you get started with gratitude, it can create an amazing ripple effect. This year, you could give back by bringing a holiday meal to a friend or family member who is alone during the holidays. Or think about putting together a care package for active duty military members.

Take a few simple steps to inject gratitude into your life throughout the year by posting something you’re grateful for on social media every day.

Or, if you prefer to keep your practice to yourself, start using a gratitude journal, or just put gratitude reminders around your house on sticky notes left in a place you’ll see them, like on the bathroom mirror or on your fridge.

You could also get a dryerase board or chalkboard for your home or work space and use it to list out the items you’re grateful for.

Gratitude practices are completely customizable, so get started today and don’t be afraid to get creative in your practice.

Watch Brie brave the ladder to Heaven

Climbing the Ladder to Heaven—and straight out of the comfort zone!

By: Brie Burgett

The “Ladder to Heaven” is a 140 foot ladder suspended between two mountain peaks in the heart of Austria where climbers cross over an abyss on a cable cord ladder.

The trail leading to the ladder is an arduous ascent with numerous vertical sections along a several hour via ferrata trail.

Even for those completely comfortable with heights, this climb can be quite a mental and physical challenge.

After all, it is the world’s only suspended ladder strung between the tops of two mountains, which guarantees to make anyone’s heart skip a few beats!

So what is via ferrata?

It is when climbers clip into a steel cable that is secured to the mountain or cliff and use it to climb or traverse a rock face.

T

he best things in life are just outside our comfort zones. It is hard to see the benefit of challenges or stressful situations in the moment, but often those are exactly the experiences in our life that we grow from the most and eventually recognize had the biggest impact. Trying new adventures offers an opportunity to experience that stress inducing growth in a safe and constructive forum.

Even for the biggest adventure enthusiasts, via ferrata climbing can offer a new unique thrill by allowing access to more dangerous ascents.

For the equipment, it is similar to rock climbing with the harnesses and helmet, but it involves two lanyards with carabiners in an energy-absorption system instead of the traditional top-rope climbing system.

Via ferrata uses a variety of climbing aids along the route though including, secured foot pegs, iron rungs, ladders and bridges which reduces some of the advanced technical skills required for traditional rock climbing routes.

The trails are often on the edge of cliffs or crossing high altitude rope and wire bridges which provides access for some difficult climbing routes to less technically savvy climbers.

As an adventure enthusiast but not an incredibly skilled climb, I was thrilled to discover the sport even though it was certainly outside my area of expertise.

My first time doing a via ferrata climb was in Lauterbrunnen, Switzerland along the top of several sheer cliffs overlooking the lush valley hundreds of feet below.

I was immediately hooked on the concept of getting to hike incorporating some rock climbing on the edge of cliffs!

A week later I made my way to Austria to one of the most notorious via ferrata routes in Europe, clipped in and prepared to start the climb up the Sky Ladder.

There is something spectacular about facing a new challenge.

It is a positive way to overcome an obstacle, physical or mental, leaving us feeling accomplished and ready to take on more.

Gearing up in the harness, gloves and helmet, I checked over the equipment to get familiar with the carabiners before we clipped in and started the route.

The concept of via ferrata is easy by attaching the carabiners to the cable which is secured into the rock face and runs the course.

The trail began with an immediate 20 foot vertical ascent and within the first hour traversed several intermediate level portions of the trail.

Building strength and resilience.

When I clipped onto the ladder and took that first step, the wind blew and the ladder wobbled.

As I peered down between the ladder rungs, the 2,296 feet abyss below seemed much further down than it appeared on the hike up.

Continuing up the suspension ladder, I carefully clipped past each transition point further and further away from the stable rock face I had leaned on for the climb up.

In the blink of an eye, I was already clipping into the cable on the other side and was amazed at how quickly the exhilarating climb was over.

Swallow your fear and take the step. While this day trip may look like it is not for the faint of heart, it is attainable for everyone.

Guides are available to assist those new to the sport and other climbers are extremely encouraging and helpful along the route.

Go with a friend or two to share the journey and push each other beyond what you think you are capable of doing!

The basics for the climb Location—The Donnerkogel mountain is located in the heart of the Austrian Alps. Gosausee Parking Lot is at the base of the mountain by the Gosaukammbahn cable car. This takes you to the Gablonzer Hutte which is the start and end of the trail.

Gear—Harnesses, helmet, climbing gloves, two lanyards with carabiners and a day pack with snacks and plenty of water!

Time—Typically the climb is 5-7 hours. There is a ski lift up to the start of the trail which is best to catch one of the first morning lifts to get started before the morning heats up and to allow plenty of time to catch the final lift off the mountain.

Experience Level—The climb up includes medium to difficult sections of trail which are rated C/D level via ferrata so it is best to have some experience prior to making the climb. If you are a beginner, guides are available in the area for approximately $180 for leading an individual or group.

Time of Year—It is open to climbers from MayOctober.

At The Table By: Carrie Hammer Edited by: Melanie Corrine

Seven of the eleven federal holidays call for bringing community together to one table, as do countless religious holidays like Easter, Passover, Yom Kippur, Eid al Fitr, and Eid alAdha.

Gathering at the table looks different for everyone, but each gathering is a celebration of unity, shared culture, and community. Aristotle once wrote, “[wo]man is, by nature, a social animal,” and his thoughts still ring true today.

As a new recruit in basic training, I ate at tiny tables without talking, experiencing the same thing as the women to the left and right of me, even without coming from the same experience.

Technical training allowed me, like many of us, to find my people. We ate together across routine days, and especially on those special occasions and holidays that required togetherness. As promotions occurred and time passed, I noticed I stopped inviting people to my table and stopped being invited in turn.

Was it because military culture taught us to fear reaching out across rank? Or were there other reasons like family, busy-ness, or exhaustion?

The pandemic put a stop to the already dwindling invitations. Holidays and moments of cultural celebration could no longer be shared together, and that separation took an undeniable toll on the health of our communities.

Between early 2019 and December of 2020 the CDC recorded a massive jump in US adults reporting symptoms of anxiety or depression, up from 11% to 42%.

So what might it mean to re-engage in inviting people back to the table as we adjust to this new normal?

Small steps are key. Plan for small outdoor events if COVID is a prime concern, or if everyone is vaccinated and willing—start small at the table with only a new guest or two at a time.

Community events that feature spaces and are open to all are great places for mutual meet-ups if cooking at home isn’t an interest. The reason to gather doesn’t matter, and the meal served could be pizza or chips and salsa.

What matters is the act of reaching out. The key is to bring people to the table in an inclusive way.

As the fall and winter holidays of this first postvaccine season approach, how can we invite people together more inclusively?

Every military or veteran community seems to have a fellow service member whose partner is deployed, a friend who isn’t able to go home for the holidays, or those with family far away.

This is the perfect time to brush aside concerns over rank, or socio-economic status in favor of forming a human connection.

In the spirit of inclusivity, Tulane University’s School of Public Health and Medicine suggests that immigrants (or those with English-language barriers,) marginalized groups (including the LGBTQ+ community, and people of color,) and the elderly are all at high-risk of social isolation.

Given that mental health can be difficult to navigate in the best of times and knowing that the holiday season only exacerbates feelings of isolation and loneliness, consider offering an invitation to a friend or acquaintance at higher risk.

Breaking the ice can be done by asking an invitee to bring something for the meal! Those being invited to your table don’t care about the meal as much as they care about the people gathering and sharing time.

What matters to me when I invite people into my home and offer a place at my table, with my sons and I is that they feel welcome. I consider likes and dislikes, allergies and sensitivities, but in doing this I make sure there is something for everyone.

There are many books to help first timers get the hang of a gathering with friends. Come and Eat

by Bri McKoy, Welcome Home by Myquillen Smith, and The Art of Gathering: how we meet and why it matters by Priya Parker come to mind.

But regardless of how or where—as the holidays and the colder season approach us, consider setting up an extra seat at the table!

The Molly Pitchers of War: Margaret Corbin and Mary Ludwig Hays McCauley

By: Diali Coll-Mercado

Women being involved in war is more common these days. Women on the frontline of war, outside of having secondary duties, was almost unheard of in the past.

However, in 1778, Mary Ludwig Hays McCauley did just that.

These women were known as Camp Followers and tended to necessities for an Army to endure, such as cooking, laundry and also assisting with any medical procedures.

Hays, her married name and as she is more commonly known, was born in 1754, in New Jersey to a dairy farmer. She married at the young age of 13, very young compared to our modern-day ideals. It was her husband, William Hays, a barber, who had enlisted and was fighting in the Continental Army. But the Battle of Monmouth in 1778, exemplified the warrior status of Mary Hays.

But one of the more known duties Hays did was bring water from a designated well to the men battling the war so they could stay hydrated—hence the name Molly Pitcher. It was Mary Hays who, while bringing the water to her husband, came to the realization that he was wounded. She abandoned the water and began to fight alongside the other men by loading artillery rounds and firing upon the British.

Like many other women, Mary Hays followed her husband from battle to battle of the Continental Army.

Mary Hays’ heroics may not have been known were it not for the memoirs of another soldier of the Continental Army, Joseph Plumb Martin.

Those memoirs were discovered in the 1950’s and as he explained it, “a woman whose husband belonged to the artillery and who was then attached to a piece in the engagement, attended with her husband at the piece the whole time”.

It is said that Mary Hays earned a commendation for her role in the battle, but records cannot be found. What has been found is that Mary Hays was awarded a pension in 1822 by the Pennsylvania State Legislature.

Margaret Corbin is another woman known as a Molly Pitcher, who followed her husband into war.

Corbin was wounded and left for dead alongside her husband during the British assault on Fort Washington in 1776 until a physician was able to give her the medical attention she needed.

She is also known to be the first American female to receive a soldier’s lifetime pension after the war.

The 1909 memorial dedicated to Margaret Corbin and her compatriots in Fort Tryon Park, Manhattan, New York City, near the location of the Battle of Fort Washington

In the past, when women were dressing as men or tending to men with domestic duties, these women stood out. Mary Hays and Margaret Corbin went above and beyond the call of duty. Not only for their husbands —for their country.

They were brave without recognition. Corbin and Hays were both real women who performed bravely during the war. "Molly Pitcher," in contrast, is a legend, a symbol of courage in the face of adversity.

Plaque honoring Corbin on Margaret Corbin Drive in Fort Tryon Park

A Wild Ride Through Military MotHERhood By: Annette Whittenberger

I am not going to lie, being a mother, a Soldier and a military spouse was not easy. I still look back and can not for the life of me figure out how we did it.

I got married when I was 23 years old. We married civilly by the Justice of the Peace in September 1998, right before my husband moved to Germany. We had an official wedding ceremony nine months later in May 1999. I planned it and he showed up all while I was trying to finish up my last year in college.

Whew…

I followed him to Germany shortly after and had our first child when I was 23 and then the second at 25. Moving to a new country and without my immediate family was more difficult than I had imagined.

I was four months pregnant when I arrived in Germany. Because my husband was involved in a field exercise, I was alone and emotional for the first 30 days in a new country.

I questioned anything and everything. There was no turning back and I had to put my game face on.

I never wanted to hire a nanny or even an au pair, I thought I could handle it all—until I couldn’t.

I was offered a position that was very difficult to get and with a commander who was very set in her ways. After 14 years of serving, I finally had to ask for help and it hurt.

After I had my daughter, I had only 42 days to get my affairs in order and get back to work. I didn’t know anyone in Germany except for our German neighbors. We lived on the economy with one American and the rest Germans who barely spoke English.

As kind as they were, I still needed to figure out who was going to care for my six week old infant. I have to say that I was very blessed with the child development center (CDC) on post. There were two amazing women who cared for my daughter even on the days where I was late or had to go to the field. I could not have done that life without them.

With both of us in high demand positions throughout our careers, there was no other way than to just make it happen. So that is what we did. My husband was 18 months senior to me in rank, therefore he didn’t have any flexibility in taking time off.

As the mom and the female, I am going to be straight with you—I shouldered most of the responsibility. This isn’t to shame anyone or cast judgement, it was just the way it was. I made it happen. He helped when he could.

I was stubborn when it came to raising our children. I never wanted to ask for help when it came to watching the kids except when it came to our deployments. This is when our parents would be involved if we were both deployed.

Being a parent is difficult and can literally bring you to your knees. Raising children in the military was that and more. There are many regrets, tears, what if’s and “I will make it up to you” moments. It has been one of the most challenging times in our lives.

I don’t regret serving, I regret not being more vocal with leadership. I regret not asking for help. I regret having my children miss out on not having their parents at some of the most important school functions.

Military and motHERhood is liberating, exciting and rewarding.

It is being a part of something in a world so big that is more than just about you. It can also hurt when your children hurt. It can hurt when you feel like you are failing. It can hurt when you have lost some parts of you while trying to do your best.

But even with some regrets—I would do it all again.

It has made us into who we are, fierce, strong, capable and loving. I am proud of who I have become for my children and you should be too.

Annette is Podcast Host, Author, Speaker and Advocate for mental health.

Follow her @awildridecalledlife.

Connect with us & share your stories! #amplifywomenveterans #freedomsistersmagazine

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By: Kerri Jeter

Therapy Gone Wild In this era of our nation’s history, war and its effects have been publicized daily across all information channels. America has seen an enormous boost in patriotism along with new and innovative ways to support veterans, allowing many to heal from war and continue to serve our nation in new capacities.

Most non-profits and veteran-owned small businesses are established to meet a need the founding veteran has experienced themselves, which empowers them to then help others overcome the same challenges.

Top Veteran Service Organizations like The Pink Berets, The Fallen Outdoors and Freedom Hunters have joined a trending movement to end the stigmatization of addressing mental health concerns. Many veterans are now looking for traditional forms of therapy and alternative options to help calm, re-center and slow down the mind.

These alternate solutions can cultivate new ways of navigating the world after service—even for veterans who do not struggle with traumatic or combat-related concerns.

One vetHERan, Leslie VanDerau, launched a nonprofit that brings veterans into the wilderness for hunting and fishing excursions. In 2016, Heroes Outdoor Therapy was created in an effort to give back to those that have sacrificed so much for our freedom.

She has stood firm in her belief that the Great Outdoors is as good of an approach to mental healing as any medication. Being a Disabled Veteran herself, she knows the trials and tribulations that our nation's heroes go through on a daily basis.

VanDerau is very open about her own mental health struggles and how finding solace in the bar scene was ruining her life, her marriage and her ability to be a mom.

Easier said than done when this soon-to-be hunter was a city girl from North Jersey who never even caught a fish until 2014. One evening after work she decided to go fishing.

“I was dealing with a lot of PTSD issues, just, I didn't know how to cope with it. So all I did was party and drink and pretty much run away from it all,” said VanDerau. “My husband was getting fed up with it and his ultimatum for me to change was my wake-up call.”

“I taught myself how to night fish and I became really good at cat fishing, trophy catfishing specifically, which is like really big catfish,” began VanDerau.

VanDerau, a Marine Combat Engineer who deployed to Iraq in 2004, needed to figure out a new form of solace stress-relief while working a demanding government contracting job, Monday through Friday.

“And then I started to use social media as a way to connect with other veterans that were using the outdoors as a form of therapy. I searched for non-profits that were doing events or hunts or fishing trips for veterans.”

VanDerau noticed most nonprofits, especially the smaller ones, would offer an event for a veteran, but not the travel expenses to attend.

With many veterans living on limited incomes, they can't always afford a plane ticket to attend events.

That's when she created Heroes Outdoor Therapy to bridge the gap, and it’s only flourished since then.

“The first year we only helped pay for veterans to go on hunting and fishing trips, which was amazing,” said VanDerau. “But now that I’m comfortable with the craft of fishing, and have since been able to gain support, sponsorship, and community with professionals in the hunting industry, I’ve been able to grow the nonprofit from paying travel expenses to offering our own outdoor therapy.”

H ⁣ eroes Outdoor Therapy's first sponsored event was— you guessed it— catfishing.

VanDerau then led a Turkey/Boar hunt in South Carolina, which is now an annual event for six to eight veterans.

To date, Heroes Outdoor Therapy has led turkey, pheasant, boar and coyote hunts as well as countless fishing trips.

“I like doing the buddy system for these experiences. That way they have somebody that's their friend and they're not thrown completely into a situation where they don't know anybody,” explained VanDerau. “It's kind of like invite a veteran event.”

Each trip planned, coordinated and funded

by Heroes Outdoor Therapy is designed to ensure the fun and safety of the participants. Aside from helping with every day related stressors, these outdoor activities are meant to serve as a healthy outlet for our veterans in handling other challenges that come their way.

Heroes Outdoor Therapy serves all who serve, regardless of branch, deployments, wounded in action, or service-connected disability status.

“Unlike others we don't focus on purple heart veterans or veterans over a certain percent rating of disability, we pretty much include anyone who ever wore the uniform,” stated VanDerau. “I read a statistic once, that 61% of service members that attempted suicide had never been deployed. That proves veterans don’t only suffer from combat-related PTSD, but issues that a lot of civilians would identify with as well, like financial, family, or work stressors.”

A Step Towards Healing VanDerau is an avid PTSD and suicide awareness advocate. She had years’ worth of anxiety, bad habits and vices, including a dependence on alcohol. Being outdoors—fishing specifically, helped Leslie overcome these troubles. Seeing her life transform encouraged her to help others.

Many of you might be asking, does outdoor therapy really help—and the answer is yes. There are numerous evidence-based studies that prove spending time in natural environments has been linked to lower stress levels, improved working memory and feeling more alive.

For VanDerau, she noticed a decrease in her anxiety and an increase in her self-confidence.

Veterans know all too well the pressures of stress. The job of protecting American freedoms and going to war is extremely demanding and exhausting. Individuals who get outdoors lower their stress hormone, salivary cortisol by 13.4% when compared to people who only experience a walk in an urban setting.

The average American spends 93% of their life indoors—87% inside buildings and 6% inside automobiles. Over thousands of years, we have effectively become an indoor species. To counter this trend, veterans should consider incorporating the benefits of being outdoors into their own lives.

Heroes Outdoor Therapy is just one way to tap into the immense health benefits. There are numerous mental health benefits from just being outdoors: it’s a natural antidepressant, it lowers blood pressure and heart rates, reduces stress and exposure to sunshine increases vitamin D intake.

So getting outdoors allows people to soak up the sounds, smells and sights of natural settings and promote physiological and psychological health benefits. Hunting and fishing not only help in the same way, but also provides a practical life skill set—plus who doesn’t like a good fishing story?

Mental growth isn’t meant to be comfortable or easy. Despite our upbringings, and our experiences or situations past or present, mental health is your responsibility. Stop making excuses and get outdoors.

Her Own Healing, First.

Before VanDerau could start the Heroes Outdoor Therapy n ⁣ onprofit, she first needed to heal herself.

She took time to learn, understand and overcome. The tough lessons she has learned are: knowing and understanding herself was critically important she couldn’t give what she didn’t have she cannot give love if she didn’t love herself she couldn’t give compassion until she gave it to herself first she couldn’t affirm worthiness in others if she didn’t see her own worth “I am proud of the person I continue to grow into and I am a more confident person by trying new things and improving each year with hunting or fishing. Next year, for example, I want to learn more about archery. This year, I just completed my first solo duck hunt,” said VanDerau. “I’ve really learned to take my mental health seriously and decompress.”

Taking ownership of her mental well-being has helped VanDerau be a better mom to her two sons and stepdaughter, and a better wife to her husband and fellow veteran, Troy.

“When my family saw me put my energy towards something good and witnessed my confidence change, it transferred to them as well. They are more confident and willing to step outside their comfort zone too, in order to improve. My four-year-old loves to go fishing with me,” stated VanDerau. “And then my husband joined me in running the nonprofit after he experienced a fishing tournament with me, now he is all in on this adventure too!”

The VanDerau’s aim is to help veterans from all over cope better in life—they understand veterans because they are veterans. If you are ready to experience the wonders your homeland has in store for you, reach out to Heroes Outdoor Therapy and create new memories, overcome military-related struggles, reduce everyday stress and maybe learn something about yourself you never knew before.

Are You ‘Linked In’ and Ready to Build Your Network?

By: Amy Forsythe

Expanding your professional network of fellow veterans and colleagues is an important step in making a successful transition from active duty to civilian life.

For some, this transition can take a few months or as long as a few years.

Using online platforms like LinkedIn is one of the best tools to search for a job, get recommendations and build your online resume.

Understanding how to connect with others online while protecting your identity is critical and requires an investment of time and effort.

LinkedIn has been committed to helping military members transition to a new career outside of uniformed service.

Whether through our one year of free access to Premium, dozens of hours of LinkedIn Learning content, or the networks, data, and advice that empower you to get ahead, LinkedIn is committed to help you make the most of your next steps.

In collaboration with ID.me, LinkedIn offers U.S. service members and veterans a free 1year premium career subscription, including one year of access to LinkedIn Learning.

After clicking the link below, you must login with your ID.me credentials or create an ID.me account to redeem this offer.

Learn more about getting your premium account here.

What are the official terms and conditions of this offer?

Offer valid only for service members or veterans of the U.S. Armed Forces (as determined by LinkedIn in its sole discretion) who do not have a Premium subscription at the time of redemption.

This is a one-time offer that lasts for 12 months once redeemed. LinkedIn, at its option, may require information to confirm the foregoing.

Making the most of your social media footprint depends on how much you want to expand your network, grow an audience and make an impact on others.

But if you’re looking to get noticed and land your dream job, consider these tips: Choose the right profile picture for LinkedIn List your relevant skills

LinkedIn is a very powerful tool for veterans that allows you to connect with recruiters and employers across the globe.

Create a strong profile, use it wisely, and you are well on the way to positioning yourself for a successful transition.

Looking to make a few connections?

Connect with us on LinkedIn at Freedom Sisters Media.

Make your headline more than just a job title Follow relevant influencers for your industry Showcase your passion for learning For a complete list, click here.

Amy Forsythe is a writer and contributor to Freedom Sisters Media and has been using LinkedIn for more than 10 years to expand her network and connect with people across many industries.

Envision The Future You Desire By: Lorriane Cuff

At the beginning of our military service, our futures were forecasted by the needs of the military. The vision of our military leaders is created as they analyze potential threats so our nation can rest easy. The preservation of our nation is the end state, which shapes the vision, identifies needs, develops the plan and assess the risks into actionable steps.

This was our mental vision board at work that kept us on the path of success. We all created mini shrines, some more elaborate than others, that we gazed at daily that consoled our hearts and kept us focused on our end goal of getting the job done and returning home safely.

As we rise through the ranks we are entrusted to develop and implement our own visions that impact our subordinates and our personal lives.

Every organization and operational mission has a vision and mission statement.

Expressing our visions and missions in the form of drawings or photographs has proven to be quite innovative. Neuroscientist and Senior Lecturer at MIT, Dr. Tara Swart explained “Looking at images on a board primes the brain to grasp opportunities that may otherwise go unnoticed.”

Those visions help center our minds on professional and personal development. When we deployed, we took with us family photos or other sentimental tokens of home.

In her best-selling novel The Source, Dr. Swart explains that vision or action boards are physical collages of images that speak to the things you want to bring into your life.

They would remind us of why we were in the fight, to create the picture in our minds of how sweet the feeling of returning home to our loved ones would feel.

It is her belief that these boards cannot be passive if they are to work. Instead, they must be arranged to help achieve our goals.

Combining this concept with military training, can aid in developing vision boards that help define personal success. Take time to formulate what is truly meaningful to you, in order to create a vision board for the desired outcome.

Be mindful not to confuse goals with personal vision; it’s worth noting that goals are individual experiences or accomplishments, whereas personal vision is the emotional manifestation when the desired outcome is attained. Don’t worry about the process, just think about the feeling.

Before you begin creating your board, take time to meditate, pray, sit in silence, or chant in order to minimize distraction and create internal focus. Keep pen and paper handy to jot down your thoughts or use a recording app. Don’t limit yourself. Your vision does not have to depict a final destination. It’s your vision, so revise it as you see fit.

Vision Tools for Success 1. First complete the Life Wheel Workbook.

2. You want to be in a good headspace when you sit down to make your vision board. Meditate, daydream, or journal about all the things you want to be, do, or have, and don’t forget to consider the multiple dimensions of your life as well. Imagine your ideal career, relationship, house, car, community, body, and so on. The more specific you can be, the better!

3. Once you’re feeling inspired, use your Life Wheel Workbook to draw images (no judgment) of things or write words that will reflect improvement or inspire you in those categories.

Vision Board Digital Tips 1. Look for and save digital pics and words that reflect the images you drew.

2. Crop images then group and assemble them on the worksheet of choice.

3. Save new creative design.

4. Use your vision board as a screensaver.

Ten Tips to Ease Military Separation Stress By: Jacqueline Zappey

Separating from the military can cause a whirlwind of emotions. Stress. Fatigue. Fear of the unknown.

New changes. Excitement. Having a plan in place before you separate can alleviate the anxiety.

Before you separate: 1. Begin saving money. Financial planning is key to future success. Ideally, you would begin saving as soon as you enter the service. The earlier in your career the better. Find a financial advisor that affiliates with your base and schedule a meeting. Word of mouth is another great way to find a financial planner. Take advantage of any financial planning seminars your base hosts.

2. Talk to your career counselor to plan your next steps after separation from military service. You want to have a plan in place for this huge transition in your life. Go to your local work employment office to create a resume. This will prepare you for your civilian career.

3. Complete all separation exams prior to the end of service. Although it may be tempting to skip out on final appointments as your separation date approaches, do not do this. You need to attend any and all exams and ensure they are documented in your service and/or medical records.

4. Medical and service records - including your DD214- need to be up to date and verified by you for accuracy. This is an absolute must. Make a copy of all records and store them in a fireproof safe.

5. Secure housing. Utilize relocation assistance as allowed. You may qualify for Permissive Temporary Duty (PTDY) for job and house hunting. Certain restrictions do apply so make sure you are eligible.

Schedule your appointment as soon as you can to transport any household goods.

After you separate: 1. Meet with the Disabled American Veterans (DAV) to file a disability claim. Even if you don’t think you will qualify; meet with them. The DAV can help you find resources for disability, employment, healthcare, financial, and educational benefits.

2. File for unemployment. Make sure you bring your DD214 if you intend to do this as you search for a new job.

3. If you plan on going to college, apply for your military GI Bill benefits. Complete and submit a Free Application for Federal Student Aid (FAFSA). This will maximize the amount of money you will receive for college. If you want to start a business make a plan and apply for grants that apply to your business model.

4. Get health care insurance lined up. Transitioning from military health insurance can cause quite the sticker shock when you become a civilian. Do your research and make sure you qualify to apply if it is not an enrollment period. Many plans offer other services such as massages, chiropractic care, acupuncture, gym services, nutrition counseling, and other valuable services. Compare costs of deductibles, copays, out-of-pocket expenses, and extra services to see which plan is the best for you and your family.

5. Get plugged in with local Veteran groups. Connecting with other Veterans as you transition to a civilian again is extremely helpful. You may feel alone and overwhelmed. Allow your sisters and brothers-in-arms to be your support system. Look into your local Veterans of Foreign Wars (VFW) or the Auxiliary, American Legions, or other various organizations.

These are 10 tips I wish someone would have shared with me prior to separating from the Navy. This information is extremely helpful and will save you a ton of time and stress. Fair winds and following seas.

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Join Freedom Sisters resident yoga and life coach, Jennifer ballou for a special 10 minute stress relief practice that you can do anywhere, anytime. With the holidays quickly approaching and the business of life in general, this short sequence of breathing and stretching can help you release tension that you might be holding on to, or that might be holding on to you! Jennifer is known for helping women associated with the military live a balanced & joyful life. Find out more at www.jenniferballou.com.

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The only monthly unifying FREEDOM SISTERS publication to amplify women veteran voices and curate honoring stories that inspire, celebrate the legacy of women’s service, assist with successful transitions, and create community through FREEDOM SISTERS Magazine collabHERation and EmpowHERment.

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Photo by Senior Airman Micaiah Anthony

*First issue released in January 2022

By: Joanna Sweatt

Grat-i-tude (noun): the quality of being thankful; readiness to show appreciation for and to return kindness.

In many instances of my past lived life, complaints rang louder out of my mouth than words of gratitude. The human experience is a complicated one—societal and social pressures can make it harder to be appreciative in general.

Please and Thank you are just too simplistic and robotic these days; in a sense that it has just become a part of our general habits of courtesy.

Since becoming a writeHER and subscribeHER for Freedom Sisters Magazine, I have learned about many military and veteran women that are doing amazing things and although they are all diverse, with different life circumstances and professional experience—they have learned to lean into a life of gratitude.

For me, gratitude is beyond thankful. Gratitude is a lifestyle. Once I really understood what gratitude meant, I was able to really apply it to my life. The results have deepened human connections and been transformational from trauma wounds that were deeply intoxicating my body.

An article from Harvard Medical School discussed how important gratitude is to our health and mindfulness—both sharing and receiving gratitude.

Gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel emotions that are more positive, reminisce good experiences, improve their health, deal with adversity and build strong relationships.

Gratitude affords people to appreciate what they have instead of always reaching for something new. Gratitude helps people refocus on what they have instead of what they lack.

And, although it may feel contrived at first, this mental state grows stronger with use and practice.

With Thanksgiving fast approaching, I wanted to extend deeper gratitude for Women who have served. In my survey of many women who have served in the U.S. Military, many of them have felt unappreciated and because of that, it can make it harder for them to practice gratitude.

More Ways to Cultivate Gratitude Write a thank you note. A note of gratitude can really brighten up someone's day. Write it and send it, or better yet, deliver it in person, if possible. Make a habit of sending at least one gratitude letter a month. Once in a while, write one to yourself.

Thank someone mentally. No time to write.

Pause and think about someone who has done something nice for you, and mentally thank the individual. Even the thought can be beneficial.

Having a platform like Freedom Sisters Magazine allows us to right the wrongs of the past by improving the present and future lives of women servicemembers and veterans.

Keep a gratitude journal. Make it a habit to write down what you are thankful for every day.

It is helpful to do this process at the same time daily, jot down up to five things. Hunt the good stuff.

In efforts to ensure women veterans are on the receiving end of gratitude more often, it is important to read stories of gratitude.

Pray. People of faith can use prayer to cultivate gratitude.

We invited our subscribeHERs to submit gratitude stories for other women servicemembers or veterans. We all deserve it and once we normalize receiving gratitude, it will make it easier to incorporate a gratitudeled life.

Meditate. Mindfulness meditation involves focusing on the present moment without judgment. Although people often focus on a word or phrase (such as "peace"), it is also possible to focus on what you're grateful for (the warmth of the sun, a pleasant sound, etc.).

Dear, Jennifer Rodriguez I a m sending my p r a i s e a n d f o re v e r g r a t efulness to J e n n i f e r R o d r ig u e z . H e r s t r e ngth and kin d n e s s s e t h e r a p a r t f r o m m a n y others. In t h e p a s t t e n ye a r s h a s n o t only become o n e o f m y c l o se s t f r i e n d s b u t anything pro f e s s i o n a l I n ee d h e l p w i t h , she has be e n t h e r e f o r me . E v e n t h r o ugh her most d i f f i c u l t t i me , s h e f o u g ht through a t o u g h A r m y s ch o o l a n d g r a d uated with e a s e . S o p r o u d o f h e r a n d p r o u d to call he r m y s i s t e r i n a r m s .

-Rosy Velez

Dear, Gigi McClure G i g i is my neigh b o r . I d i d n ' t s e r v e w i t h h e r , but I've sp o k e n w i t h t h o se w h o h a v e .

S h e is that rock s o l i d p e r s o n I c a n a l w a ys depend up o n . S h e i s g e ne r o u s a n d s m a r t. We have d e e p a n d m e a n i ng f u l c o n v ersations. I h e l p e d h e r r ec e n t l y r u n f o r public offic e a n d e x p e r i e nc e d h e r i n t e grity and le a d e r s h i p f i r s t h a n d . I w o u l d follow her i n t o b a t t l e , n o q u e s tions asked.

-Diane Vasarkovy

Dear, Marie Bole I am thankful for Marie because she is an excellent NCO and always there for her soldiers when they need it. She inspires everyone who comes into her path with her willingness to learn and grow. She always puts others first and is huge light to those around her.

-Amber Valenica

Dear, Carrie Hammond S h e has been a g r e a t b e s t f r i en d a n d s u p p ort for me i n m y h a r d e s t an d h a p p iest times!

S h e h a s t h e b ig g e s t

Dear, Kayla Williams S h e ’ s a constant , p a s s i o n a t e , r a d i c a l a d v o cate of the h i g h e s t i n t e g ri t y

-Mary Jay Wells

Dear, Nicolette Kennemer S h e ’ s been my be s t f r i e n d , s i st e r , a n d r o c k . I’m so pro u d o f h e r a n d h o w f a r s h e ’ s come in li f e . I ’ v e w a t c he d h e r g r o w u p a nd become an a m a z i n g w o m a n, p r o f essional, an d N C O ! I ’ m t h an k f u l t h a t s h e ’ s there when e v e r I n e e d h er !

-Brittany Willard

Dear, Marisa Schultz (Bloom)

Marisa is my bunk mate during my deployment in 2004. But for those of us that are lucky, Your bunk mate is far more than just the person that shares your bunkbed with you and your living space. Marisa taught me so much about myself. She continues to help me navigate life and look at different perspectives which in the end, make me learn more about life and myself. Even before she became a mother she was a mother hen. She is empathetic, caring, the brutally honest when it is needed. I am a better person because of her. And I am one of the luckiest VetHerans because I have her in my life.

-Jennifer Hobbs

Dear, Lani Hankins

h e a r t and will b e a t s o m e o n e ’ s a i d i n a n i nstant. Carr i e d e s e r v e s t he b i g g e s t r e c o gnition as o n e o f t h e m o s t c a r i n g , s e l f less, courag e o u s a n d b r a v e w o m e n I k n o w in the Navy . S h e e x p r e s s es l o v e a n d radiates pea c e . S e n d i n g h er t h e u t m o st gratitude .

She’s a REAL voice, who cares about others, no matter how many times somebody’s tried to put her down. She has been fighting for a long time to expose the truth within the military. She’s a fighter, and a true American woman who doesn’t get the credit she truly deserves.

Doesn’t want the clout, the money, nothing, just full hearted in helping people.

-Natasha Swartley

-J Marie

Could not put this book down! I love and appreciate the multiple perspectives that Jen and Ryan share throughout their journey—their different takes on love, military experiences, trauma, and life after war. -Max Tech Calmed. is an intense, intimate look into the beginning of Jennifer Hobbs and her husband's relationship through basic training, into a combat zone, and living with the aftermath of it all, including PTSD. - Sheri B. I read the whole book in a little over 24 hours from receiving it. I couldn't put it down. -Jordan

CALMED. Growth After Trauma thejenniferhobbs.com

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In a life filled with meaning and accomplishment, Merryl Tengesdal, has become one of the most interesting and compelling maverick women in aviation.

In this inspirational memoir, retired Colonel Merryl Tengesdal shares her Life Lessons on everything from her career in the military, being the first and only black woman to pilot the U2 aircraft, to marriage and motherhood – and everything in between. Highly Recommend Shatter the Sky: What going to the stratosphere taught me about self-worth, sacrifice, and discipline

Podcast The Department of Veterans Affairs has a new podcast.

Women service members are the fastest growing groups of VA patients.

This podcast is dedicated to the recognition of the unique needs of women as well as the people who may be caring for them.

She Wears the Boots hopes to provide information about resources and services in the VA that can foster resiliency and life enrichment.

Email comments, questions and concerns: Podcastintakerequests@va.gov

LadyVet Stacy Moody is the proud owner of LadyVet Apparel, a clothing and accessory business for VetHERans.

Whether you are looking for an original artist tote, a funny shirt or an empowering hoodie—LadyVet Apparel has you covered.

But the best part about their mission is giving back to nonprofits like echovets.org, a place for healing through competitive sports and camaraderie.

All proceeds go back into the veteran community to help end the suicide epidemic and bring the veteran community together.

Shop this brand and know that you are making a difference in the lives of veterans!

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