Prevention
Prevention
Prevention in psychological wellbeing is not about willpower or an obligation to always be in a good mood. It is a handful of ordinary habits that keep your energy up and help you get through hard times more easily. None of them replaces professional help, but together they give you something to lean on.
A habit you can keep up on a bad day is worth more than one that only works on a good day.
What you'll need
- A little attention to your usual day: when you go to bed, when you get up, when you feel most tired
- Willingness to change one habit at a time rather than everything at once
- A notebook or notes on your phone to keep track of what worked
- Someone you can share your plans and progress with
- An understanding that this guide does not replace a doctor if you are not feeling better
Protect your sleep
The American Academy of Sleep Medicine and the Sleep Research Society recommend that, for good health, adults regularly sleep 7 hours or more. A consistent time for going to bed and getting up, weekends included, helps.
Hypothetical example: a person picks a wake-up time they can keep all week, and gradually their evenings stop running late.
Move in a way that suits you
The WHO recommends that adults get 150–300 minutes of moderate aerobic activity a week, or 75–150 minutes of vigorous activity. At the same time, any activity is better than none: a walk, the stairs instead of the elevator, gardening.
Hypothetical example: instead of riding the bus one stop, a person walks that stretch on the way home from work.
Get out into daylight
Time outdoors during the day helps your body tell day from evening and gives you a change of scenery. If you work indoors, you can step outside during your lunch break.
Hypothetical example: lunch on a bench in a nearby park instead of at your desk.
Stay in touch
In hard times many people withdraw from others, even though support from people close to you is one of the most important things to lean on. A short call or a get-together for no particular reason is enough.
Hypothetical example: once a week, call a friend you haven't talked to in a while.
Take breaks at work
Short breaks help you avoid running yourself into the ground. Stand up, walk around, look out the window, drink some water.
Hypothetical example: after each big task, a person steps away from the screen for a few minutes.
Limit the flow of news
Constantly reading alarming news keeps you on edge. You can set a specific time for the news and avoid opening it before bed.
Hypothetical example: the news is read in the morning over breakfast, and in the evening the phone stays on the charger in another room.
Don't use alcohol to relieve stress
Alcohol may seem like a way to relax, but it does not address the cause of tension and interferes with restful sleep. If it becomes hard to do without it, that is a reason to talk to a doctor.
Hypothetical example: instead of a drink after a hard day, a warm shower and an unhurried walk.
See a doctor in good time
If poor sleep, low mood or anxiety last a long time and get in the way of life, don't wait until things get really hard. You can start with your primary care doctor.
Hypothetical example: a person writes down what has been bothering them over the past few weeks and brings these notes to the appointment.
Common mistakes
- Changing everything at once and giving up a few days later
- Believing that rest has to be earned first
- Scolding yourself for a missed walk instead of simply getting back to the habit tomorrow
- Trading sleep for evening time on your phone
- Waiting for things to pass on their own when the state has long been getting in the way of life
- Looking for a solution in alcohol or in advice from strangers online
If it doesn't work out
- If you can't get out for a walk, move at home: stretch, walk around your place, take the stairs
- If your sleep does not improve despite a routine, discuss it with your primary care doctor
- If being around people feels hard, start with a short message to someone you trust
- If it is hard to cut back on news, turn off notifications and check it yourself at a time you choose
- If none of this helps and you are feeling worse, see a specialist; it is not a defeat but a way of taking care of yourself
Check yourself
- You know what time you usually go to bed and get up
- Your week has time for movement that suits you
- You get at least a little daylight
- There is someone you can talk to
- Your workday has breaks
- The news doesn't follow you right up to bedtime
- You know who to turn to if things get hard
Situation, what to notice, what to try
| Situation | What you might notice | What to try |
|---|---|---|
| A stressful week at work | You sleep less, and thoughts about work won't let go in the evening | Set a time after which you don't open work email |
| Long stretches at home | Little movement and light, the days blur together | Go outside during the day, even briefly |
| Alarming news | You keep wanting to refresh your feed | Choose a time for news and turn off notifications |
| Loneliness | No one to talk to about what's going on | Message someone you know or arrange a short meetup |
| Tiredness doesn't go away after the weekend | Rest doesn't seem to recharge you | Discuss it with your primary care doctor |
Related sections
- Topics
Topics by group: stress and tension, sleep and rest, anxious thoughts, professional help, checking claims; plus the article catalogue.
- Approaches
Who primary care doctors, psychotherapists, psychiatrists and clinical psychologists are, how to prepare for a visit and how to support someone.
- Worrying less (in Russian)
Archived page: everyday steps to worry less about small things, and when anxiety is a reason to see a doctor.
- Ask a specialist
Questions about sleep, anxiety, mood and treatment that you can discuss with your own doctor or psychotherapist.
Sources
- WHO: Guidelines on physical activity and sedentary behavior (2020)
- American Academy of Sleep Medicine: recommended amount of sleep for adults (2015)
This guide draws on the WHO guidelines on physical activity, the WHO fact sheet on depression and the recommendations on sleep duration for adults as they were available at the time of writing. Recommendations are refined over time, so questions about your own health are best discussed with a doctor.