The development and implementation of the All-Ukrainian mental health program is coordinated by the Ministry of Health of Ukraine. The World Health Organization is an expert partner, the executive partner is the public organization “Bezbariernost”. The site for development and decision-making is the Interdepartmental Coordination Council under the Cabinet of Ministers of Ukraine. The communication campaign is implemented with the support of the United States Agency for International Development (USAID).
Department of Psychiatry, Narcology and Medical Psychology of ONMedU since the first days of announcing the program “HOW ARE YOU?” participated in medical and psychological assistance to Ukrainians affected by the war. We support our colleagues and students of higher education with advice on overcoming stress and increasing the level of stress resistance. Here are some techniques that will help you manage stress.
Relaxation technique: slow breathing
Close your eyes. Feel the floor with your feet. Breathe in deeply and slowly through your nose, counting to 3. Let the air in to the very bottom of the lungs. Now slowly exhale through your mouth, counting to 6. Repeat this at least 4 times. But if it gets bad, stop. Why do experts recommend “Slow breathing” as a basic exercise? Stress manifests itself in different ways: anxiety, tension or physical discomfort – dizziness, lack of air. Slow breathing will help you master yourself in all these situations.
Exercise “Shake off stress”
Stand up and lift your leg. Actively shake it, as if something is stuck to the sole. At the same time, try to relax this leg. Now shake the other one in the same way, and then shake your hands alternately. At the same time, imagine that you are shaking off all the negativity that has accumulated. Repeat the exercise several times.
Clench your hands tightly into fists, as if they were two pebbles. Hold like this for 7-10 seconds. After that, relax them for 15-20 seconds. Now tense the whole body in the same way. You are one big pebble. Relax after a few seconds. Pay attention to whether any individual muscles remain tense. If so, do the exercise specifically with them. And at the end, relax completely. Try to feel how a wave of relaxation spreads throughout your body.
These are simple but effective exercises that won’t take much of your time.
And we will continue to introduce you to techniques for overcoming stress.