Try to think about what can go well – not just the worst that can happen.
Try to find meaning in the situation you are in. It can reduce stress and build mental resilience.
When things are difficult, think about what you can do something about. Let go of what you can't do anything about.
Try to have fixed routines for meals, fixed hiking or training days, fixed bedtime and fixed routines for personal hygiene:
- Be physically active. Exercise prevents depression and anxiety, and helps you focus on the situation here and now.
- Avoid sleeping during the day, seek out daylight, and don't have it too hot in the room when you go to sleep.
- Try to eat varied and healthy food. Avoid high intake of caffeine, be careful with alcohol and other drugs, and make sure to drink enough water.
Stay in touch with friends, family, and others if possible. Social contact gives us the opportunity to share thoughts and talk about how we are handling the situation. It also gives a sense of security to know that we have someone if we need it. Stand up if you think someone needs you, it feels good to help, and often it doesn't take much to make a difference.
Use breathing exercises to reduce stress. Slow breathing helps the body shift into rest, and restore balance:
- Take slow, deep breaths with your stomach.
- Count to 4 as you breathe in.
- Hold your breath for 4 seconds.
- Count to 4 as you exhale.
- Hold your breath for 4 seconds.
- Repeat the exercise for 1-2 minutes, or longer if necessary.
If you are very stressed, you can also try an "anchoring technique". Stop and notice 3 things you hear, 3 things you see, and 3 things you feel against your skin. This can help you calm down.
Try to bring humor into everyday life. Humour is stress-reducing and can be a good aid in demanding situations.
Seek help and support. Don't be left alone with major worries. Several voluntary organizations have offers for you who need someone to talk to. You can, among other things, call the helpline (Mental Health) on 116 123.
Take the time to listen to children's concerns. Try to give honest but not frightening information to the children. NRK Supernytt adapts news for children in the age group 8-12 years.
Think about where you will look for information in a crisis. Use the websites of the municipality, the websites of the national authorities, radio, TV and newspapers. The authorities use the radio channel NRK P1 to provide information when it is urgent. Read also: Information and communication in crises.