How to take care of your mental state during the war

War is a key factor of stress, trauma and anxiety for Ukrainians. For almost four years now, we have been living in conditions of constant danger, loss and uncertainty, suffering from the consequences of Russian aggression. This prolonged psychological pressure negatively affects both the emotional state of people and the overall mental health of the nation. In such circumstances, it is especially important to talk about support, understanding and access to professional help.

Almost 60% of Ukrainians have recently experienced anxiety, but only 13% have sought professional help. This is evidenced by the results of the fourth wave of the survey on the mental health of Ukrainians during the war. The main reasons for concern for 74% of respondents are the safety of their loved ones, the risk to life, and the likelihood of injury or trauma.

Mental health is not just the absence of disease, but a state of inner well-being that allows a person to cope with stress, unleash their potential, learn, work and be an active part of society. It is the foundation of physical health, human dignity, and the ability to build relationships, make decisions, and influence the world around us. Mental health is a basic right for everyone. But how do you take care of your mental state during the war?

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Take breaks for rest

To reduce stress, you need to take breaks from your routine. Vacations or weekends are just a way to spend time with yourself, do your favorite hobbies, or watch a movie with your family. Hobbies and entertainment help to restore inner harmony and reduce stress, and resting your mental and physical strength is critical in difficult times.

Maintain a healthy lifestyle

A balanced diet, adequate sleep, and avoidance of bad habits are the foundation of mental health. A proper daily routine helps maintain a sense of control, energy, and inner balance. Taking care of the body has a direct impact on the mind: regular meals, sleeping at least 7-8 hours, and moderate physical activity reduce anxiety and increase stress resistance. Simple daily self-care is a shield for the psyche in times of uncertainty.

It is useful to think

This means training the mind the same way we train the body. This is the ability to notice automatic negative thoughts, question them, and consciously choose those that help you act rather than block you. Healthy thinking is not about blind optimism, but about a realistic, flexible approach to life, where instead of "I can't do it", "I'll try and see what happens" appears. This is a skill that develops with practice - through self-observation, reflection, and the desire to change.

Reflect, accept, and talk through your feelings

It is very important to understand what you are feeling and why. When you have feelings, you need to understand them:

• Where do these feelings come from?
• Why does this reaction arise in this situation?
• Have you had similar emotions in the past? What is the difference between them?
• What exactly causes the most tension - an event, a thought about it, or inner fear?

This will help you understand yourself better and accept your emotions more easily. Becoming aware of your thoughts and emotions allows you to get out of the automatic response. You will be able to consciously manage your state and take control of your feelings.

Spend time with comfortable people

When we are around people who accept us, support us, and do not judge us, our stress level decreases, and we feel safer and more at peace. People with whom it is easy to be silent or laugh without tension help us recover emotionally. On the contrary, being in a toxic or stressful environment all the time can be exhausting and worsen your mental state.

Seek professional help

Talking about the problem with a friend is usually good, but sometimes you need to seek more serious help. You can find your therapist both through online services and offline. The price tag for different professionals is different, but there is even an option for free services. It is better to see a specialist, and not to find yours on the first try, than to let the problem go on. There are three types of specialists who differ in their type of activity.

Psychologist

• Has a psychological degree
• Works with people who need help in different life situations
• Works with clients who do not have disorders
• Does not prescribe medications

Psychotherapist

• Has a psychological or medical degree and additional mandatory training in psychotherapy in one or more methods
• Helps improve mental health, change destructive behavior, process trauma, and recover from depression, PTSD, or other disorders
• Treats mental and behavioral disorders through in-depth conversation and therapeutic contact
• Has the right to prescribe medications only if they have a medical degree (if they have a medical qualification).

Psychiatrist

• Has a medical degree
• Works with clients with mental disorders
• May have additional specialization as a psychotherapist in a particular method
• Can prescribe medications

Taking care of mental health is not a weakness, but a strength. In difficult times, it is worth remembering that it is normal to seek support, it is right to ask for help, and it is vital to take care of yourself. Each of us deserves emotional safety, understanding, and the opportunity to recover. Mental health is a resource that should be protected, strengthened and not ignored.

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