Scientific Strategies for Maintaining Mental Health During Crises
Scientific Strategies for Maintaining Mental Health During Crises
The Director of the Student Counseling Center at the University of Social Welfare and Rehabilitation Sciences emphasized that intelligent self-care is the first step in preventing psychological breakdown during crises, highlighting the importance of early identification of emotional and behavioral signs.
According to a report by the University's Webda reporter, Dr. Ashraf Akbari Dehaghi, Director of the Student Counseling Center at the University of Social Welfare and Rehabilitation Sciences, stressed the importance of self-awareness, managing news consumption, and returning to daily routines to maintain mental health during times of crisis. She added that individuals exhibit different reactions to crises depending on their unique psychological capacities.
The faculty member of the Psychology Department categorized the signs of a crisis's impact on an individual into three groups: emotional signs, including anger, irritability, sadness, turmoil, and anxiety; behavioral signs, such as difficulties in daily functioning, crying, complaining, and restlessness; and finally, interpersonal disruptions, such as a tendency toward isolation, reduced tolerance for opposing views, and creating tension in social relationships.
She added that once these signs are identified, one must immediately enter the self-care phase, which includes emotion regulation, managing negative thoughts, maintaining physical health, and sustaining supportive connections. If an individual is unable to manage these issues, consulting a psychologist or counselor is essential.
Intelligent News Management: Preventing Anxiety and Sleep Disorders
Dr. Akbari stated that during crisis conditions, individuals should allocate a specific time limit (approximately 15 to 20 minutes per day) to listening to the news.
The Director of the Student Counseling Center warned that constantly checking various news channels and receiving news from unreliable sources multiplies anxiety, leading to restlessness and sleep disorders. In particular, avoiding crisis-related news in the hours before bedtime is crucial for maintaining sleep quality and inner peace.
Regaining Control Through Routines and Mind Management
To increase resilience, Dr. Akbari identified regaining a sense of control over life as a key strategy. She recommended that performing small but tangible tasks—such as tidying the house, daily home workouts, healthy eating, and consuming nutritious foods—can help restore stability. She also suggested that individuals write down and follow short-term, 24-hour plans.
Furthermore, referring to the need to distance oneself from mental catastrophizing, she noted that when the mind drifts toward worst-case scenarios, one must assist themselves by asking realistic questions.
Dr. Akbari also listed maintaining interpersonal relationships and talking to trusted individuals as essential factors for reducing feelings of insecurity in loneliness, finding meaning in life, and maintaining realistic hope. She added that questioning oneself about life values, engaging in religious or spiritual practices, practicing daily gratitude for small blessings, and believing—based on research—that difficult days will pass, can play a vital role in creating inner peace and improving mental health.
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