Modern life is full of work, social, and digital stress. This article examines different aspects of mental health and offers scientific solutions to maintain balance.
Part 1: Assessing the current situation
– Daily self-assessment
– Recording your mental state in a notebook or app (stress, anxiety, mood)
– Standard scales
– DASS-21 questionnaire for measuring stress, anxiety, and depression
Part 2: Prevention and recovery strategies
1. Stress management
– Diaphragmatic breathing technique (4-7-8):
– Inhale for 4 seconds
– Hold your breath for 7 seconds
– Exhale for 8 seconds
– Mindfulness practice:
– Focus on your breathing for 10 minutes daily
2. Improve sleep
– Rule 7-9: Sleep for 7–9 hours for adults
– Pre-bedtime routine:
– Turn off your mobile phone and bright screens
– Read or listen to soft music
3. Physical activity
– Aerobic exercise for at least 150 minutes per week
– Yoga or Pilates 2–3 sessions to increase flexibility and reduce anxiety
4. Social Support
– Talking to Friends and Family
– Participating in Online or In-Person Support Groups
Section 3: Recognizing the Warning Signs
– Significant Changes in Appetite (Rapid Weight Gain or Loss)
– Anorexia or Emotional Overeating
– Persistent Insomnia or Excessive Sleeping
– Loss of Interest in Daily Activities
– Thoughts of Self-Harm (See a Professional Immediately)
Section 4: Helpful Tools and Apps
– Headspace: Meditation and Guided Sleep
– MoodKit: Mood Logging and Cognitive Behavioral Exercises
– Calm: Calming Music and Bedtime Stories