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How to support myself if I’m experiencing stress

10.09.2022

Here are some tips that can help you deal with stress. Choose among them the most convenient for you and try to follow them as often as possible.

If you can’t do something today, be patient with yourself – try another time.

  • Adhere to the informational hygiene: stay up to date with reliable information, but learn to take a break from the constant stream of news.
  • Eat well, get enough sleep.
  • Do physical exercises, go for walks or dance.
  • Do something that brings you pleasure, or find something important and valuable in each day (for example, draw, sing, read, pray, do something with your hands).
  • Find at least five minutes a day to talk about your feelings with a loved one.
  • Talk to your supervisor or colleague about your condition and how you feel at work.
  • Set a daily routine and stick to it.
  • Avoid the use of psychoactive substances – alcohol, drugs, caffeine or nicotine. They cause mood swings, anxiety, trouble sleeping and even aggression.
  • At the end of each day, make a short list (in writing or mentally) of things you are grateful for or things you have done: “I helped someone with my kindness who was depressed”, “I am grateful to my friends for their support”.
  • Be realistic. Learn to separate what you can control from what is out of your control. Control circles help with this. You can read more about it here.
  • Listen to music or radio.
  • Try relaxation exercises and choose what works for you. This can be, for example, proper slow breathing, physical exercises (stretching, yoga, dancing), progressive muscle relaxation, etc.

Read more about the techniques that will help you to deal with stress in the WHO Illustrated Guide “Doing What Matters in Times of Stress”.

 
* Based on the WHO Guide (the name of the adapted Guide is being clarified).

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