Frequent mood swings, apathy, emotional exhaustion, anxiety and even depression - such conditions are companions of the lives of many Ukrainians today. Frequent air raid sirens, bad news from the front do not add optimism, but only worsen 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 healthcare sector, which can be easily put into practice.
15 tips for maintaining mental and psychological health during war
Dose the news
Flipping through the news feed almost all day is not the best strategy for maintaining mental health. You will feel tired and emotionally exhausted. Be sure to dose your reading of news on the topic of war, because there is a lot of it, and it is not always optimistic. It is better to read the news in the morning, in the afternoon, "sitting" on information portals for hours is definitely not worth it. The situation will not change radically during this time, but it will affect your mood, nervous system and well-being.
Information hygiene: trust official sources
You can monitor the situation through the main official sources of communication: the President's Telegram channel, the State Emergency Service of Ukraine, the pages of executive authorities on social networks. Read various news about the war, but be sure to check the reliability of the information. After all, no one has canceled fakes!
Support the Armed Forces of Ukraine
To win, we need to join forces, so supporting the Armed Forces of Ukraine is very important. Everyone should do what they can where they are: it can be volunteer initiatives (weaving camouflage nets, cooking food for the military, organizing fairs and mass events to support the Armed Forces of Ukraine, raising funds, disseminating information), helping the wounded, working in the information field.
Keep calm.
This is very important, because health in war conditions depends on it. The famous psychologist Carnegie advised "Keep busy! This is the cheapest medicine on earth - and one of the most effective!". It can even be household chores. Constant panic, stress will bring nothing but emotional exhaustion, nervous system disorders.
Worry about someone
Routine tasks, being as involved as possible, caring for others – internally displaced persons, wounded soldiers – are 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 overall well-being, and gives you a boost of energy. Hiking in the fresh air, cycling, working in the garden or on the backyard - choose what you like best. And in order to feel energetic, devote at least 30 minutes to physical activity, and positive changes will not be long in coming!
Read fairy tales to children
Children are especially sensitive to various events, and because of the war they constantly live in stress. And a fairy tale is the best calming thing. If you want to distract yourself, find the strength and time to read fairy tales, discuss them.
Hug your family and friends.
It is very important not to close yourself off in your experiences and worries. Hugs and moral support are very important, and in times of war they are worth their weight in gold. Do not forget about your family and friends, be sincerely interested in how they are feeling.
Solve problems as they come up
There are people who only set themselves up for a negative scenario. This takes away emotional resources and worsens the mood. Keep your finger on the pulse of events, but solve problems only as they arise.
Regain a sense of control
In times of war, it can be difficult to regain a sense of control. 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 reactions to events, your actions, your health, the order in the house where you live). Let go of constant worry about what you cannot change.
Take risks
It is necessary to understand that risk is normal. However, in war conditions it can be excessive. Therefore, it is worth simply assessing its degree and individual methods of counteraction. This is a task with an asterisk for everyone.
Take care of some of your dreams
Healthy sleep is the key to health and excellent well-being. When a person sleeps little, 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 a simple but effective tip that will help maintain mental health in wartime.
Use sedatives if necessary.
Increased anxiety leads to sleep disturbances. Here you simply cannot do without sedatives. It is worth starting with remedies based on natural ingredients. It is definitely worth consulting with a doctor if you are taking other medications.
Limit your intake of coffee, tea, and alcohol.
Do not abuse coffee, black and green tea, low-alcohol and alcoholic beverages. They stimulate the sympathetic nervous system, which only intensifies the effects of stress and has a negative effect on the mental state.
Many people use 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 dependence.
Adjust your diet
In times of stress, it is important to monitor your diet. It should be nutritious, 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. Don't forbid yourself sweets, but you should control their quantity.
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. You don't need to drive yourself into a frame. If you are not in the 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 war.
People often feel guilty about being able to celebrate the holidays with their families. While military personnel do not have that opportunity, experts say that people who forbid themselves from experiencing joy and positive emotions feel much worse than those who try to enjoy life, despite their circumstances.
How does war affect mental health?
The war in Ukraine is having a negative impact on the mental health of both those directly involved in the fighting and civilians. People who have experienced fighting or witnessed violence often suffer from PTSD, or 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 exposure to war can cause feelings of helplessness and hopelessness, which affects the overall psychological state. Loss of social connections through relocation, loss of job or family can lead to feelings of isolation and loneliness. And with prolonged stress, there can be serious sleep disorders.
The dangers of constant psychological exhaustion
A person can live in constant stress for a long time, but the consequences for health will not be long in coming. It is not for nothing that people say that "all diseases are from nerves." The endocrine system suffers first of all, a violation of the normal production of hormones in the body leads to diseases of the thyroid gland or diabetes.
Disruption 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 supporting mental health during war is so important.
Visit the Kyivan Rus' health complex to support your psychological and mental health.
A vacation in the Carpathians is a great idea for maintaining mental health and replenishing your energy reserves. Modern Health complex "Kyivska Rus" in Skhidnytsia invites you to relax 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. In the institution you can get qualified psychological help. There is the latest equipment, highly qualified employees work. 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 mineral water springs on the territory of the health resort. All of them differ in chemical composition and are very beneficial for health. Hydrotherapy is used for many procedures. For each patient, mineral water is individually selected, which will help improve overall well-being.
- Only proven and safe treatment methods. The medical and health complex uses only proven and effective methods. Special attention is paid to safety - all procedures are carried out under medical and laboratory supervision.
- A wide range of services and the use of world-class medical advances allow you to improve the overall health of your body. The institution is constantly working to improve the professional level of its staff and the quality of its services.
- The center provides services in the fields 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, and various detoxification and weight loss programs are implemented.
- Active use of traditional and non-traditional methods of recovery, unique treatment methods allows for excellent results for patients with various chronic diseases.
- For SPA and fitness enthusiasts, there is a wide selection of services and treatments. 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, helping to restore peace and natural balance.
Rest at Kyivska Russ Resort Medical&Spa in Skhidnytsia helps restore health, preserve youth and natural beauty. Time in this picturesque place is an opportunity to get away from the usual routine, reduce anxiety and stress. Rest in Skhidnytsia will allow you to restore your energy and give you unforgettable impressions!
