How to Help Yourself During Severe Stress

Stress has become a common and even routine phenomenon today. Every day our lives are on edge as we face dangers, scroll through challenging news, support our loved ones, and tire from daily internal and external battles. Health is the most important aspect of a person's life as it sets the tone for mood, feelings, emotions, and even actions.

1. Sleep: A Vital Factor

Sleep is one of the most crucial factors in your life. Whenever possible, try to rest at night. Pay attention to your schedule and energy levels. Follow general sleep hygiene recommendations: go to bed by 10:00 PM and aim for 7-8 hours of sleep.

2. Surroundings and Support

Take care of your environment. Choose people who share your values and with whom you feel comfortable. Don't be afraid to ask for support. Be honest and open with your loved ones. Share your experiences and be a support system for yourself.

3. Nutrition

Remember to maintain a daily eating routine: breakfast, lunch, and dinner. This is important as it provides energy and can even influence your mood. Prolonged poor nutrition can lead to exhaustion, weakness, and drowsiness. Stress, lack of rest, and reduced physical activity can cause loss of appetite. Therefore, force yourself to eat to protect your digestive system.

If solid food is unappealing, opt for liquids. Depending on your conditions and availability, consume well-cooked porridges with plant or animal fats, pureed soups with vegetables, minced meat, canned goods, or grains. Non-acidic jellies and plenty of water are also recommended.

Try to eat at the same times each day. Take care of yourself in every possible way.

4. Stay Active, but Remember Work-Life Balance

Work joyfully, rest pleasurably, and strive for victory with effort. However, do so without overexerting yourself, but with ease and a sense of satisfaction. Find happiness in small daily tasks.

5. Essential Vitamins

Incorporate these essential vitamins into your diet:

• Vitamin A: leafy green vegetables, carrots, apricots, pumpkin.
• Vitamin C: all vegetables and fruits, especially citrus fruits, black currants, kiwi, broccoli, cabbage, rose hips.
• B Vitamins: all grains, yogurt, liver, pumpkin, avocado, bran bread, lean meat and fish, nuts, brewer's yeast.
• Vitamin E: vegetable oils.
• Magnesium: green vegetables and herbs, grapefruit, figs, carrots, tomatoes, nuts, buckwheat, oatmeal, peas.
• Calcium: milk and dairy products.
• Zinc: lean meat, seafood, eggs, yogurt, cheese, nuts.
• Choline: egg yolk, beef liver, sprouted wheat grains.

Consume apples, bananas, kiwi, strawberries, and avocados to recover from stress more quickly. Broccoli, greens, and tomatoes are ideal vegetables for fighting nervous tension.