You can get out of it on your own/image processing, Shutterstock
In times of war or crisis, the emotional and emotional toll can be unbearable. The ongoing uncertainty and stress significantly impair mental health and therefore it is essential to develop strategies and routines for coping on a daily basis.
In this article, I have chosen six practical tips that each and every one of us can incorporate into our daily routine, which will help manage emotional stress and develop resilience during the crisis we find ourselves in.
1. First things first, take care of yourself
In the chaos of war or crisis, worrying about yourself is often pushed aside. Research shows that self-care is essential for maintaining your mental and emotional well-being.
And just like in flight emergencies, when the instruction is to first put an oxygen mask on yourself and only then on your loved ones - the same is true in other emergencies in our lives.
How do you do it?
- Daily deep breathing: Spend a few minutes each morning and evening practicing deep breathing. Inhale slowly through your nose, hold for a few seconds, and exhale slowly through your mouth. Deep breathing can help relax and reduce anxiety.
- 10-minute evening walk: Before bedtime, take a short, vigorous walk in your living space or safe area. This can help calm bothersome thoughts, promote better sleep, and allow moments of calm and relaxation.
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2. Maintain a routine
Maintaining a daily routine can provide a sense of stability and control in times of uncertainty. Try to maintain regular sleep and meal patterns, even if circumstances make it difficult. A structured routine can help you feel more in control of your life and reduce stress. Beyond the fact that if you maintain a regular work routine, you will feel more fulfilled.
How do you do it?
- Create a daily schedule: Plan a daily schedule that includes specific hours for work, meals, self-care, and family activities. A structured schedule will help you maintain a sense of normalcy.
- Adopt a regular sleep routine: Create a regular sleep routine, like reading a book or taking a hot bath, to signal to your body that it's time to relax and rest. A sleep routine can significantly improve sleep quality.
3. Stay informed, but limit exposure
While it's essential to stay informed about the situation, constant exposure to depressing news can be detrimental to your mental health. Set aside specific periods of the day for a news feed, and avoid overconsumption of all kinds of media.
How do you do it?
- Set new times: Choose two fixed points in time during the day for a news feed and avoid checking news regularly. This prevents information overload and reduces stress.
- Rely on reliable news sources: In times like these, the celebration of fake news is escalating. Therefore, rely on reliable and reliable sources for news information. It helps avoid unnecessary sensations and misinformation, and reduces anxiety.
4. Stay in touch with loved ones
Staying in touch with family and friends is critical in times of crisis. Reach out to loved ones for support and connection. Even if you can't be physically close, regular phone or video calls can help you feel less disconnected and more resilient.
How do you do it?
- Daily video calls: Plan a daily video call with family and friends, even if it's just a short call. Seeing their faces and hearing their voices can provide comfort and a sense of closeness.
- Virtual family meals: Schedule family dinners or virtual gatherings where you can share a meal and conversation via video call. It helps maintain connections and emotional support.
It is precisely these days that it helps. Mindfulness/ShutterStock
5. Practice Mindfulness
Mindfulness techniques can help you stay present and focused, even in the middle of chaos. Spend a few minutes each day meditating on mindfulness or mindfulness activities like journaling. Mindfulness can help reduce anxiety and improve your ability to cope with stress.
How do you do it?
- Meditate every morning: Start the day with a short mindfulness activity. How do you do it? Very simple: find a quiet place, sit comfortably and focus on your breathing or soothing visualization for a few minutes, so you can balance yourself.
- Mindful eating:Practice mindful eating at mealtimes. Pay attention to the taste, texture and aroma of the food, this care will help you enjoy the moment and reduce stress.
6. No shame - ask for professional help
If stress becomes burdensome and impairs your daily functioning, don't hesitate to seek professional help. Mental health professionals can provide guidance, support, and coping strategies tailored to your individual needs. There is no shame in asking for assistance when you need it, on the contrary - it is part of your personal responsibility.
How do you do it?
- Schedule regular consultations: If you need professional support, schedule regular counseling or treatment appointments, either in person or through digital healthcare. Appropriate help can be life-changing.
- Participate in a support group: Join a local or online support group for people experiencing similar challenges during wartime. Sharing experiences and getting guidance from colleagues can be helpful.
Managing stress and developing resilience in times of crisis is challenging, but it is essential to maintaining your well-being and effectively fulfilling your family and professional responsibilities.
By incorporating these practices into your routine, you can manage stress effectively and foster resilience even in times of crisis and even war.
Tal Pribner is a consultant to organizations and managers, facilitates workshops for developing organizational courage, accompanies thousands of people at decision junctures and supports them to make a difference in their lives
- More on the subject:
- War in Gaza
- Psyche