Statistics show that one in four people will experience mental illness in their lifetime. Over 450 million individuals are currently affected by mental health issues worldwide, with many not seeking treatment due to stigma. While the World Health Organization (WHO) recommends shifting mental health support from large institutions to community-based programs, significant gaps remain. In 40% of countries, mental health policies are absent, and during crises, these issues can be severely amplified.
Emergency Coping Tools
Episodes of anxiety and depression can occur anywhere, and having simple coping tools on hand can help:
- Hugs: Physical touch can be calming, so hug someone or even a comforting object.
- Weighted Blanket: Creates a sense of security, though a small scarf or blanket is helpful for emergencies.
- Distractions: Books, music, or even biting into a lemon can help snap you back to reality.
- Physical Activity: A quick five minutes of exercise releases endorphins to improve your mood.
Additional Coping Techniques
- Find a quiet space to ground yourself
- High vantage points for perspective
- Journaling
- Smile
- Wrap yourself in a cozy blanket
Breathing Techniques
Controlled breathing can help you calm down quickly and focus:
- Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, and pause for 4. Repeat as needed.
- 4-7-8 Technique: Inhale for 4, hold for 7, and exhale for 8.
Coping Strategies for Stress Relief
In times of crisis, stress levels are bound to rise. Incorporating regular activities like stretching, meditation, and exercise can help keep you grounded. Laughter is also powerful in lowering stress levels.
- Yoga and stretching
- Meditation
- Deep breathing exercises
- Laughter therapy
Source: World Health Organization