SYMPTOMS OF CHRONIC STRESS AND HOW TO HELP YOURSELF

Symptoms of chronic stress:

• Anxiety and worry;

• Feelings of hopelessness and depression;

• Panic attacks;

• Lack of self-confidence;

• Inability to make decisions;

• Neglect of family and duties;

• Mood swings;

• Loss of appetite and sleep problems;

• Changes in libido;

• Lack of motivation and direction;

• Social isolation;

• Decreased productivity.

  WHAT TO DO?

  Value yourself.

  Treat yourself with kindness and respect, avoid self-criticism. Find time for your hobbies and favorite projects, broaden your horizons. Allocate at least 30-40 minutes a day for activities that bring you pleasure. Solve crosswords, take dance lessons, create a playlist of favorite songs, start playing a musical instrument, or learn another language. Intentionally setting aside time to do what you enjoy will help you relax and improve your overall mental health. It is proven that engaging in a favorite activity stimulates the release of "happiness hormones" in the body.

  Take care of your body.

  Taking care of yourself can improve your mental health. Make sure to eat nutritious foods, drink plenty of water, and get enough sleep. Deep sleep of at least 7-8 hours promotes rapid body recovery and, consequently, greater resilience to stressful situations.

  Exercise regularly.

  Daily physical activity releases hormones that reduce stress and improve your physical and mental health.

  Surround yourself with good people.

  People with strong family or social ties are generally healthier than those who lack support. Look for activities where you can meet new people, such as interest clubs or support groups. A positively minded person energizes those around them – engage with interesting people!

  Treat yourself.

  Volunteer your time and energy to help someone else voluntarily. You will feel good doing something meaningful, helping someone in need – it's also a great way to meet new people.

  Learn quick coping strategies.

  Whether we like it or not, stress is a part of life today. Practice coping skills such as going for a walk in nature, playing with your pet, or trying journaling. Don't forget to smile and see the humor in life. Research shows that laughter can strengthen your immune system, ease pain, relax the body, and reduce stress.

  Calm your mind.

  Find relaxation techniques that work for you. Use a technique that suits you, such as yoga, deep breathing, or massage. Try meditating and/or praying. Relaxation exercises and prayer can improve your mental state. Indeed, research shows that meditation can help you feel calm and enhance the effects of therapy.

  Set realistic goals.

  Decide what you want to achieve professionally and personally, and write down the steps you need to take to reach those goals. Aim high, but be realistic and avoid over-planning. You will enjoy the overwhelming sense of accomplishment as you progress towards your goal.

  Manage tasks and set priorities.

  To avoid stress, consider creating a system where you first tackle the most important tasks and then gradually move on to less important ones. While routine makes us more efficient and strengthens our sense of security, a slight change of pace can invigorate a tiring schedule.

  Avoid alcohol and drugs.

  Minimize alcohol consumption and avoid drugs. Sometimes people use alcohol and other drugs to "self-medicate," but in reality, alcohol and drugs only exacerbate problems.

  Get help when you need it.

  Seeking help is a sign of strength, not weakness. And it's important to remember that treatment is effective. People who receive proper care can recover from mental illnesses and live fulfilling, productive lives.

  Learn to express your emotions.

  It is harmful to hide negative emotions and keep them bottled up inside. Accumulated grievances, unspoken words, and misunderstandings can lead to serious mental disorders, the consequences of which can be irreversible and fatal.