Volgograd residents were reminded of simple ways to care for the psyche

To maintain mental balance, it is enough to introduce a few simple habits.

Digital hygiene. Set time limits on social networks, disable unnecessary notifications, enter the rule “no gadgets” 1-2 hours before bedtime and during meals. Try a digital detox on a weekend – a day without social media or news.

Mode and sleep. Lie down and get up at the same time, even on weekends. Create a ritual before bed: a warm shower, reading a paper book, meditation or herbal tea. Keep the bedroom dark, quiet and fresh air.

Physical activity and nutrition. Even a 30-minute brisk walk promotes the production of endorphins and reduces cortisol levels. Watch your diet: Excess sugar, caffeine and processed foods increase anxiety. Add more vegetables, fruits, whole grains and omega-3 sources.

Mindfulness techniques. Try breathing exercise "4-7-8": inhale by 4 counts, delay by 7, slow exhalation by 8. Repeat 4-5 times – this quickly calms the nervous system. Short meditations also help: Many apps offer 5–10 minute practices to reduce anxiety and improve sleep.