Frequent mood swings, apathy, emotional exhaustion, anxiety and even depression - these conditions are the companions of many Ukrainians' lives today. Frequent air warning signals, bad news from the front do not add optimism, but only worsen the feeling of well-being. The question arises: how to maintain mental health during war? We have collected a selection of advice from practicing psychologists and representatives of the health care sector, which can easily be put into practice.
15 tips on how to maintain mental and psychological health during war
Dose the news
Scrolling through the news feed almost all day is not the best strategy for maintaining mental health. You will feel tired and emotionally drained. Be sure to limit reading news on the topic of war, because there are a lot of them, and they are not always optimistic. It is better to read the news in the morning, in the afternoon, it is definitely not worth "sitting" on information portals for hours. The situation will not change drastically during this time, but it will affect your mood, nervous system and well-being.
Information hygiene: trust official sources
You can monitor the situation using the main official sources of communication: the President's Telegram channel, the State Emergency Service of Ukraine, the pages of executive authorities in social networks. Read various news about the war, but be sure to check the authenticity of the information. After all, no one canceled the fakes!
Support the Armed Forces of Ukraine
To win, you need to join forces, so the support of the Armed Forces of Ukraine is very important. Everyone should do what he can where he is: it can be volunteer initiatives (weaving camouflage nets, cooking food for the military, organizing fairs and mass events to support the Armed Forces, collecting funds, spreading information), helping the wounded, working in the information field.
Keep calm
This is very important, because health in war depends on it. The famous psychologist Carnegie advised "Be busy! These are the cheapest medicines on earth — and one of the most effective!" It can even be household affairs. Constant panic, stress will not bring anything except emotional exhaustion, disorders of the nervous system.
Take care of someone
Routine tasks, being in the process as much as possible, caring for others - forced migrants, wounded soldiers - a great way to distract yourself from disturbing news and at the same time be useful to others.
Be physically active
Physical activity helps maintain mental health, improve general well-being, and gives a surge of energy. Hiking in the fresh air, cycling, working in the garden or in the yard - choose what you like best. And in order to feel energetic, devote at least 30 minutes to physical activity, and positive changes will not take long!
Read fairy tales to children
Children are especially sensitive to various events, and because of the war they are constantly under stress. And a fairy tale is the best soothing. If you want to distract yourself, find the strength and time to read fairy tales, discuss them.
Hug family and friends
It is very important not to close yourself in your worries. Hugs, moral support are very important, and in times of war - worth their weight in gold. Don't forget about your family and friends, be genuinely interested in how they feel.
Solve problems as you arrive
There are people who adjust themselves only to a negative scenario. It takes away emotional resources and worsens the mood. Keep your finger on the pulse of events, but solve problems only as they arise.
Regain your sense of control
In times of war, regaining a sense of control can be difficult. However, it is worth focusing on what is within your power. For example, you can make a list of things that you can control (for example, your reaction to events, your actions, your health, order in the house where you live). Give up the constant worry about what you cannot change.
Take risks
It is necessary to understand that risk is normal. However, in the conditions of war, it can be excessive. Therefore, it is worth simply assessing its degree and individual countermeasures. This is already a task with an asterisk for everyone.
Take care of some of your sleep
Healthy sleep is the key to good health and well-being. When a person does not sleep enough, he becomes irritable. The best option is 7-9 hours of sleep per day.
Another important point is the quality of sleep. The bed should be comfortable, flat. You need to sleep in a well-ventilated room. this is simple but effective advice to help maintain mental health in war.
If necessary, use sedatives
Increased anxiety leads to sleep disturbances. It is simply impossible to do without sedatives here. It is worth starting with products based on natural components. Be sure to consult your doctor if you are taking other medications.
Limit the use of coffee, tea and alcohol
Do not abuse coffee, black and green tea, low-alcohol and alcoholic beverages. They excite the sympathetic nervous system, and this only increases the effect of stress and has a negative effect on the mental state.
Many people drink alcohol to distract themselves and relax. However, they begin to see their future only in negative tones, become irritable. "Treatment" with alcohol leads to depression and the development of alcohol addiction.
Adjust the diet
In conditions of stress, it is important to monitor nutrition. It should be complete, balanced and regular. It is better to eat in small portions, 3-4 times a day. It is also important to drink enough water - 2 liters per day.
Include vegetables, fruits, cereals, dairy and meat products in your diet. Do not forbid yourself sweets, but it is worth controlling their amount.
Is it possible to rejoice and celebrate during war?
This question often causes various discussions. There is no single answer here, you just need to listen to yourself, monitor your mental state. There is no need to force yourself into the framework. No mood to celebrate - don't celebrate, don't force yourself to pretend to be happy. However, positive emotions are a proven way to maintain psychological health during wartime.
People often feel guilty for being able to celebrate holidays with their family. And at that time, the military does not have such an opportunity. However, according to experts, people who prevent themselves from feeling joy and positive emotions feel much worse than those who try to enjoy life, regardless of the circumstances.
How does war affect mental health?
The war in Ukraine has a negative impact on the mental health of both those directly involved in hostilities and civilians. People who have survived combat or witnessed violence often suffer from PTSD - post-traumatic stress disorder. It can manifest itself in the form of nightmares, severe anxiety and depression.
Constant threat, loss of loved ones, destruction of homes and uncertainty about the future can lead to poor mental health, long-term anxiety disorders and depression. Constant stay in the conditions of war can cause feelings of helplessness and hopelessness, which affects the general psychological state. Loss of social connections due to relocation, loss of job or family can lead to feelings of isolation and loneliness. And with prolonged stress, there can be serious sleep disorders.
Threats of constant psychological exhaustion
A person can live in constant stress for a long time, but the health consequences will not be delayed. It is not for nothing that the people say that "all diseases are caused by nerves." First of all, the endocrine system suffers, a violation of the normal production of hormones in the body leads to diseases of the thyroid gland or diabetes.
Violation of the cardiovascular system leads to the risk of stroke or heart attack. In addition, chronic stress often leads to various disorders of the digestive system. This condition also affects the immune system, and its weakening can cause a wide range of diseases: from viruses to cancer. That is why mental health support during war is so important.
Visit the "Kyivska Rus" health center to support psychological and mental health.
A vacation in the Carpathians is a great idea for maintaining mental health and replenishing energy reserves. Modern "Kyivska Rus" health resort in Skhidnytsia invites you to rest at different times of the year. Here you can have a great time with family and friends.
Rest in Skhidnytsia has a number of advantages:
- The complex has a medical center that has official accreditation from the Ministry of Health of Ukraine. Therefore, here you can not only have a good rest, but also improve your health. You can get qualified psychological help at the institution. It has the latest equipment and highly qualified employees. The medical center provides a full range of medical services. The medical center in Skhidnytsia is a combination of professionalism, technology and an individual approach to each visitor. All this guarantees the best result!
- There are 38 springs of mineral water on the territory of the health resort. All of them differ in chemical composition and are very useful for health. Hydrotherapy is used for many procedures. Mineral water is selected individually for each patient, which will help improve general well-being.
- Only proven and safe methods of treatment. Only proven and effective methods are used in the medical and wellness complex. Special attention is paid to safety - all procedures are carried out under medical and laboratory control.
- A wide range of services and the use of world medical achievements allow to improve the general condition of the body. The institution is constantly working on improving the professional level of the staff and the quality of services.
- The center provides services in the field of urology, gastroenterology, gynecology, cardiology, endocrinology, pediatrics, pulmonology, vertebrology, rehabilitation, neurology, dentistry, podiatry, immunology, ophthalmology, functional diagnostics, preventive medicine. Mayer therapy is also actively used here, various detoxification and weight loss programs are implemented.
- Active use of traditional and non-traditional methods of healing, unique methods of treatment allows to obtain excellent results for patients with various chronic diseases.
- For SPA and fitness lovers, there is a wide selection of services and procedures. There is an indoor pool and an outdoor pool.
Healing mountain air, picturesque landscapes that simply take your breath away - nature itself enhances the effect of medical procedures, helps to restore peace and natural balance.
Vacationing at Kyivska Russ Resort Medical&Spa in Skhidnytsia helps to restore health, preserve youth and natural beauty. Time in this picturesque place is an opportunity to get away from the usual routine, reduce the level of anxiety and stress. Rest in Skhidnytsia will allow you to restore your energy supply and give you unforgettable impressions!