maintaining mental health in war; Solutions to deal with the stress of news and crisis

In today's world, the news of war and social crises are not limited to distant regions and can engage our minds and emotions at any moment. Maintaining mental health in war is an important and completely natural concern for many people; Because mental pressures caused by insecurity, future worries and negative news endanger the health of body and mind. Nevertheless, even in the darkest days of crisis, there are scientific and practical ways to maintain mental health in war and cope with anxiety and fear; It is enough to bring hope and peace back to life by knowing the effective solutions. In this article, you will get to know the most important methods and practical recommendations to improve mental flexibility so that you can better support yourself and those around you. ** The power of choice; Conscious management of news and information** In the days when the sound of war news becomes louder in cyber space, television and everyday conversations, it may be difficult to imagine controlling the situation; But don't forget that the first step to maintaining mental health in war is to consciously manage the amount and manner of receiving information. You have the right to choose how much and when you are exposed to the news. You are not supposed to follow every news incessantly, or know all the details of the crisis, this high volume of information unintentionally intensifies anxiety and fear. To start, make a simple rule for yourself: set aside a certain amount of time to read the news (for example, twice a day, 15 minutes each time) and outside of this period, put away the phone, TV or social networks. This will help you feel in control. Following only reliable sources (such as scientific or official news) instead of yellow pages and rumors will reduce your anxiety. You can even activate notification or mute stressful pages and newsgroups so that your mind is less disturbed. Whenever you or a family member is tempted to check the news again, ask yourself, "Will knowing this news really help me or my work?" If the answer is no, try something relaxing instead, such as taking a short walk, listening to music, or calling a friend. These simple but smart choices prevent your mental erosion and are a sign of your responsibility towards your and your family's mental health. Remember, even in the midst of the storm of news, we can still bring the power of choice and peace back into the space of our minds. **Physical care; The key to mental peace in crises** In critical situations like war, many people think that mental health is only about the mind and emotions, but the truth is that the body and the mind are strongly connected. Maintaining mental health in war would be nearly impossible regardless of physical condition. Stress and anxiety caused by crises, if physical needs are neglected, intensify and may even lead to secondary diseases. One of the most effective ways to manage and moderate the stress of war is to have enough and regular sleep. Lack of sleep or insomnia impairs brain function and lowers the tolerance threshold. Try to create a relatively consistent sleep schedule; Even if the environment is restless, improve the quality of your sleep by practicing relaxation techniques before bed (such as deep breathing or listening to soft music). Healthy and adequate nutrition is your second psychological protection tool. In conditions of stress and worry, the body consumes more vitamins and nutrients; Therefore, using vegetables, fruits, protein sources and sufficient water will help you to maintain concentration and reduce mental fatigue. If you have no appetite or eating becomes difficult, alternate small but nutritious meals throughout the day. Do not forget physical activity. A few minutes of walking outdoors or stretching at home can increase happy hormones (endorphins) in the body and reduce feelings of mental turmoil. If it is not possible to leave the house, simple yoga exercises, watching educational videos or even short dancing at home will be effective. In the meantime, it is very important to pay attention to body signals. If you have fatigue, headache or unexplained pains, pay attention to your body's needs and get enough rest. Sometimes it is necessary to limit the consumption of news and let the body and mind release the burden of anxiety. Remember, a stronger body increases your mental resilience to crises. A kind conversation with your body is the beginning of resilience and mental health in war. This simple but effective path will help your mind and soul remain more balanced and calm even in difficult situations. For expert advice and appointment, contact us: **Address:** Shiraz, Mulla Sadra, end of alley 4, Subhan complex, third floor **Phone:** 07136472719 **Company:** 09380578025 Start the path of peace of mind with a call! **Relaxation techniques; From deep breathing to mindfulness** In situations like war or any major crisis, our body and mind are constantly under pressure and this tension makes us lose concentration, sleep and daily mood. But the good news is that relaxation techniques are among the simplest tools for maintaining mental health in war and maintaining mental health in a crisis. Tools that can be easily used in any situation and help you regain control of your mind and body even in the midst of chaos. One of the most effective methods is **deep and controlled breathing**. If you feel anxiety taking over your entire being, just close your eyes for a few moments and place one hand on your stomach; Then breathe slowly and deeply; So that with each inhale, your stomach rises and with each exhalation, let out the trapped air slowly. Repeat this at least 5 times. Deep breathing increases oxygen flow to the brain, lowers heart rate, and sends the brain a message of calm and safety—an instant and effective stress reliever for days of war and crisis. **Mindfulness** is another advanced but completely learnable technique for maintaining mental health in a crisis. Mindfulness means paying full attention to the present moment, without judging or worrying about the past or the future. It is enough to focus on your breathing, heartbeat or surroundings for a few minutes every day; For example, listen to the sound of birds or pay close attention to the texture and smell of a fruit. This simple exercise will get your thoughts out of the exhausting cycle of worry and give your body and mind a chance to restore and relax. Also, Progressive Muscle Relaxation is another proven technique. To do this, you must contract one muscle group at a time (for example, arms or legs) for a few seconds and then release. Start from the toes and continue towards the head. This technique gradually reduces the accumulated tensions and transmits the relaxation signal to the whole body. Along with these methods, techniques such as listening to soothing music, drinking a glass of water, writing down your daily feelings, and even a few minutes of meditation or personal prayer can all be part of your toolbox for maintaining mental health in war and crisis. What is important is continuity and attention to your own needs. By practicing and repeating these simple methods, you will maintain relative peace even on the most difficult days and your mental health will suffer less. **Human relations and daily schedule; The secret of maintaining mental health in crises** During crises like war, feeling alone and restless can seriously threaten people's mental health. One of the main secrets to maintaining mental health in crises is to create a balance between effective human relationships and having a regular daily schedule; These two factors give us a sense of control, hope and security and create a resistant shield against anxieties and worries. **First; The power of human relations in maintaining mental health in crises** Social support from friends, family or colleagues has a direct effect on reducing stress and improving mood. Talking about feelings, listening to other people's experiences and receiving emotional or even practical support, makes us feel less alone and find better ways to face crises. If there are restrictions on meeting in person due to specific circumstances, communicating via phone calls, messengers, or even online support groups can be very effective. Creating a healthy and supportive communication network plays a key role in maintaining mental health in crises, and these connections strengthen the sense of value and peace in life. ** Second; Daily planning and regular routine, mind control tool in crisis** Along with human relations, having a daily schedule can determine the border between chaos and peace. When crises disrupt the structure of life, even simple routines such as waking up at a certain time, eating healthy meals, exercising, and setting aside time to contact loved ones can restore a sense of control and order. This regular routine helps the body and mind to stabilize and the fear of the unknown future gives way to hope and confidence. Try to plan small and attainable activities for yourself every day; Whether it's taking a short walk, reading a book, or even spending ten minutes talking with a close friend. These simple steps will help you stay sane in a crisis and help you manage your energy in a positive way. Finally, the combination of human relationships and a regular daily schedule is the hidden secret of maintaining mental health in crises. These two pillars not only make you more resistant to mental pressures, but also help your soul to remain healthy and stable in any situation. **Conclusion** In difficult situations and crises such as war or heavy daily stress, sometimes we feel that it is beyond our power to continue. In such times, the best decision to maintain mental health is to seek help from experienced professionals. Visiting a professional center like Dr. Bayat's psychology and neurofeedback clinic can be a turning point in your life. In this center, committed psychologists and specialists are with you with the latest scientific and practical methods to learn how to deal with stress, anxiety, sleep disorders and other psychotherapies. Along with individual and group counseling, specialized services such as Loretta Neurofeedback are also provided; A modern and effective way to retrain the brain and increase concentration, calmness and emotional control even in the most difficult situations. Counseling with a psychologist is not only a sign of weakness, but also a sign of your intelligence and interest in growth and mental health. By receiving scientific guidance and expert support from the Dr. Bayat Psychology Center, you will be able to better understand your feelings, use relaxation techniques in your life, and walk the path of recovery with peace of mind. Even if you have doubts so far, it is enough to contact our consultants once to feel the difference. Experience shows that the most important factor for maintaining mental health in crises is to put aside doubt and use expert guidance. Dr. Bayat's psychology and neurofeedback center is by your side with a professional staff and a safe environment to restore hope, peace and energy to your difficult days. Just take the first step today and contact our center. Mental health is what you deserve and we are with you to make it happen.