Physical activity: Walking outside, running, stretching, and dancing, even for short periods. It is not always easy to get started, especially when undergoing mental issues, but it is a scientifically proven method of de-stressing.
Getting out in nature: Spending time in nature can reduce stress and anxiety levels and significantly improve cognitive function. A walk in the park near your home (leave your smartphone in your pocket) can also make a world of difference and give you the breathing space you need.
Friends can fill your life with joy: Despite the temptation to remain in the comfort of one’s home and the occasional difficulty in getting out of bed, maintaining regular social contact at least twice a week can do wonders for your mental state. Even a short time with a friend you feel comfortable with will improve your well-being.
Eating a healthy diet: Adhering to a proper, nutritious diet during times of crisis is a significant coping mechanism. Whether you have lost your appetite entirely or are eating more than usual, maintaining a systematic, nutritious routine with all the necessary nutrients is key. Consume foods that contain Omega-3, such as fish, soybeans, nuts, and eggs, or Vitamin B-rich foods – milk, black beans, and green leaves. Zinc and magnesium, known for reducing stress and improving mood, can also contribute to your mental state. Drinking plenty of water is also essential.
Taking deep, long breaths: Regulating your breathing and prolonging concentration on inhaling and exhaling can alleviate stress and tension. Inhale through your nose for four seconds. Hold that breath for seven seconds, and then slowly exhale from your mouth for eight seconds. Repeat several times in a row.
Contraction and relaxation exercises: Tension accumulates in our bodies and must be released. Clench both fists tightly, count to eight, and release. Take a deep breath in, and then slowly exhale. Repeat several times in a row.
Creating distractions: When you are bothered by incessant thoughts about the situation, cut these thoughts short by turning to activities that keep your hands busy or distract your mind. Coloring, embroidery, playing, or walking outdoors can bring you great consolation.
Staying hopeful: This is perhaps the most challenging task on the list, but especially nowadays, it is our duty to remember that even the difficult days will eventually pass, giving way to better ones. To turn this hope into a realistic feeling, go through your photo gallery and remember small moments that made you feel good. Think about your loved ones and send them an encouraging message or listen to the music that makes your heart sing.

The advice and tips in this article, along with additional information, can be found in the content area “Until We Feel Better” on Super-Pharm Online at shop.super-pharm.co.il/mental-health-help.

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