Self-help program

Any kind of activity increases your sense of control over your life and promotes your well-being. Activities don’t have to be anything big. Everyday basics, such as cooking, exercising, cleaning, and taking care of yourself, are all activities.

• Managing these basic tasks creates structure in daily life and brings a sense of satisfaction almost without you noticing it.
• Participation in work or study communities, as well as social relationships, brings meaning to life.
• Exercise and other hobbies provide enjoyment.

Activity should be balanced according to your energy and limits, abilities, and circumstances. Do you feel that you have enough things that matter to you to do in your daily life? If you answered “no,” think about what kinds of activities you would like to add to your life.

Take care of your social relationships. The presence of another person and connection with other people matters. Talking about things, doing activities together, or simply being present can reduce stress. Who are the people that are important to you? Do you stay in touch with them enough? Even one friend is valuable. Family and relatives can also be important sources of support.

Do you long for new relationships? Forming new social connections may feel challenging at first. However, get out and look for opportunities to meet people. You can make new friends can be found at school or work. Through hobbies, communities, or clubs, you can meet people who share your interests.

Regular sleep–wake rhythm and enough night-time sleep are important. The need for sleep is highly individual and varies depending on age, genetics, and activity level. For adults, the most adults need about about seven to eight hours per day.

If you don’t get enough sleep at night, don’t try to boost your energy by consuming excessive amounts of coffee or other caffeinated drinks, as too much caffeine may increase feelings of anxiety.

You can also find a Self-Help Program for Insomnia on MentalHub.fi.

Physical activity helps release the physical over-stimulation caused by anxiety in the body. It also reduces the physical symptoms of anxiety, such as nausea or trembling. Do you feel that you’re getting enough exercise at the moment?

If you want to exercise more day to day, make an exercise plan in your diary. Remember that it’s easier to engage in activities that feel enjoyable. Exercise doesn’t always have to be brisk walking—it can also be day-to-day physical activity, such as berry picking or playing ball games with a friend. Think about what you enjoy!

We recommend that you exercise at least 3 × 30 minutes per week. Even a small amount is always better than nothing. Often, the most important thing is simply getting started!

A varied and balanced diet helps you function well. Your brain needs a steady supply of energy. By eating well, you provide your brain and body with energy. Healthy eating habits improve concentration, coordination, motivation, memory, and stress tolerance. Regular meals also give your day structure.