8 tips on how to stay healthy in times of crisis – physically and mentally

Corona pandemic and war in Ukraine – the current time is a major challenge for our psyche. To ensure that your health does not suffer too much in times of crisis, you should consider the following tips.

In the turbulent times we are currently in, we can find ourselves constantly worrying about the state of the world and it affects our mood. The German Psychotherapists Association (DPtV) and the Technical University of Munich (TU) provide tips for mental and physical health.

1. Only follow the news twice a day

The war in Ukraine is currently number one in the media – and new reports are published every minute. According to the DPtV, anyone who constantly follows them keeps body and soul in a permanent state of emergency. Depressive moods can be the result. Therefore: limit media consumption, watch the news twice a day at most.

2. Structure day

Even if it may feel wrong, it is important to continue with your everyday life. Especially if you are sitting alone in the home office anyway, a structured day is a sensible recommendation.

Take regular breaks and eat your meals at the usual times. You can also create a daily schedule for the weekend. The structure helps prevent a feeling of emptiness.

3. Find tasks

It is also helpful to set at least one task for the day that you want to do. “Our brain loves to have achieved something,” writes the DPtV. Tidying up and all activities that challenge the brain, such as puzzles, sudoko, handicrafts, programming or learning languages, are particularly suitable. That way you don’t even have to worry about it.

Some ideas:

• Crochet soap bags: instructions with crochet chart

• Crochet potholders: A simple guide

• Sew the bread basket: simple instructions with photos

• Make oilcloths yourself: The plastic-free alternative to cling film

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4. Maintain contact with loved ones

Actually, we should always keep in touch with our loved ones, but in times of crisis, an exchange with other people is particularly important.

Meet up with friends and family members as far as the Corona measures allow. Otherwise, you can also talk to them on the phone or “meet” them using a video chat app. The DPtV also recommends smiling at other people (e.g. when shopping or walking). Smiling activates areas of the brain that ensure well-being.

Don’t forget your physical health either

But we should not only focus on mental health, but also on physical health. Because exercise and sleep in turn have a positive effect on our overall physical health and thus on our well-being.

1. Exercise in the fresh air every day

The “Klinikum rechts der Isar” of the Technical University of Munich (TU) recommends 30 to 60 minutes of endurance sports a day, such as running, walking or cycling. This can be combined well with everyday tasks, for example you can do your shopping by bike. But even a ten-minute walk will get your circulation going and brighten your spirits.

2. Exercise at home too

Sport is not only useful outdoors – you should also exercise indoors. According to the TU-Klinik, short daily workouts are sufficient, a few minutes are enough. The Psychotherapists Association recommends breathing and stretching exercises in particular.

Home workout inspiration:

• Back stretch: Simple exercises for every day

• Leg stretches: How to stretch your calves and thighs

• Stretch hip flexors: 3 healthy exercises

• Abs workout: 5 exercises to do at home

• Exercises for neck and shoulders: Simple training against tension

3. “Air the lungs”

According to the TU-Klinik, only two-thirds of the lungs are ventilated when sitting. However, sufficient oxygen in the blood is important for a strong immune system. The recommendation of the university: get up once an hour and breathe deeply in and out ten times in a row. This also works while walking. Ideally, you should do this exercise outdoors or at least in front of an open window. Also important: regular airing.

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4. Get enough sleep

So that the brain works well and the hormone system does not get out of balance, we have to get enough sleep. Seven hours are ideal, writes the Technical University of Munich. If you have trouble falling asleep or staying asleep, these tips can help:

• Evening routine: 12 tips to help you sleep better

• Insomnia: Tips for a peaceful night’s sleep

Read more on Techzle.com:

• War in Ukraine – how can I deal with it?
• Corona tired? 10 tips on how to use the time wisely
• How to deal with “climate fear”? That’s what a psychologist says