Try to focus on what might go well – not only on what could go wrong.
Find meaning in the situation you are in. This can reduce stress and strengthen your mental resilience. When things are difficult, focus on what you can influence, and try to let go of what is beyond your control.
Try to keep regular routines for meals, exercise or walks, bedtime, and personal hygiene:
- Be physically active. Exercise helps prevent low mood and anxiety and helps you stay present in the here and now.
- Avoid daytime naps, get some daylight, and keep your bedroom cool when you go to sleep.
- Eat a balanced and healthy diet. Limit caffeine, be careful with alcohol and other substances, and drink plenty of water.
Stay in touch with friends, family, and others if you can. Social contact gives us a chance to share thoughts and talk about how we are coping. It also provides reassurance to know that help is there if we need it. Reach out if you think someone needs support. Helping others feels good, and often it takes very little to make a difference.
Practice breathing exercises to reduce stress. Slow, deep breathing helps the body shift into a state of rest and restore balance:
- Take slow, deep breaths using your abdomen.
- Count to four as you breathe in.
- Hold your breath for four seconds.
- Count to four as you breathe out.
- Hold your breath for four seconds.
- Repeat for one to two minutes, or longer if needed.
If you feel very stressed, you can try an “anchoring technique.” Pause and notice three things you hear, three things you see, and three things you can feel against your skin. This can help you calm down.
Try to bring humor into everyday life. Humor reduces stress and can be a helpful tool in difficult situations.
Seek help and support. You don’t have to face your worries alone. Several voluntary organizations offer someone to talk to. You can, for example, call the Mental Health helpline at 116 123.
Take time to listen to children’s concerns. Try to provide honest, but not frightening, information. NRK Supernytt offers news adapted for children aged 8–12.
Think about where you will look for information in a crisis. Use the municipality’s website, national authority websites, radio, TV, and newspapers. The authorities use the radio channel NRK P1 to share urgent information.