Question 1

How to cope with stress?

Accepted Answer

1) Identify sources. 2) Physical exercises. 3) Breathing practices. 4) Sufficient sleep. 5) Work/rest boundaries. 6) Professional help if necessary.

Question 2

Signs of depression?

Accepted Answer

1) Depressed mood >2 weeks. 2) Loss of interest. 3) Changes in sleep and appetite. 4) Fatigue. 5) Feelings of guilt, worthlessness. 6) Consult a doctor.

Question 3

How does anxiety differ from panic?

Accepted Answer

1) Anxiety — prolonged worry. 2) Panic attack — acute episode. 3) PAs symptoms: heart palpitations, fear of death, 10-30 min. 4) PAs are not dangerous but frightening. 5) Therapy is effective for both.

Question 4

How to help a loved one with depression?

Accepted Answer

1) Listen without judgment. 2) Do not give advice like 'cheer up'. 3) Offer help with household tasks. 4) Encourage seeking a specialist. 5) Watch for signs of suicide.

Question 5

When is a psychologist needed, and when a psychiatrist?

Accepted Answer

1) Psychologist — psychotherapy, no medications. 2) Psychiatrist — doctor, prescribes medications. 3) They often work together. 4) For severe conditions — see a psychiatrist. 5) For talk therapy — see a psychologist.

Question 6

How does meditation work?

Accepted Answer

1) Attention training. 2) Reduces stress, anxiety. 3) Start with 5 min a day. 4) Apps: Headspace, Calm, Insight Timer. 5) Regularity is more important than duration.

Question 7

What is burnout?

Accepted Answer

1) Emotional exhaustion from work. 2) Cynicism, detachment. 3) Decreased productivity. 4) Causes: overload, lack of control. 5) Solution: boundaries, rest, possibly changing jobs.

Question 8

Do social networks affect mental health?

Accepted Answer

1) Yes, especially in teenagers. 2) Comparing with others, FOMO. 3) Sleep disturbances from screens. 4) Limit time: 30-60 min/day. 5) Unsubscribe from toxic content.

Question 9

How to improve self-esteem?

Accepted Answer

1) Track negative thoughts. 2) Record achievements. 3) Environment influences — choose supportive people. 4) Compare yourself with your past. 5) Therapy for serious problems.

Question 10

What is PTSD?

Accepted Answer

1) Post-traumatic stress disorder. 2) After a traumatic event. 3) Symptoms: flashbacks, nightmares, avoidance. 4) Effective treatments: EMDR, CBT. 5) Consult a specialist.

Question 11

How to deal with panic attacks?

Accepted Answer

1) Remember: it’s not dangerous. 2) Breathing: slow exhale. 3) Grounding: see 5 things, hear 4... 4) Do not avoid situations. 5) Therapy helps prevent them.

Question 12

How to help yourself with anxiety?

Accepted Answer

1) Breathing exercises: 4-7-8. 2) Physical activity. 3) Limit caffeine. 4) Regular routine. 5) Write down anxious thoughts and challenge them.

Question 13

What is seasonal depression?

Accepted Answer

1) Depression in autumn-winter period. 2) Related to lack of light. 3) Light therapy 10000 lux. 4) 20-30 minutes in the morning. 5) Walks outdoors.

Question 14

Mental health: how to build basic self-help for anxiety?

Accepted Answer

For the topic 'Mental health', focus on symptoms and red flags. If condition worsens, severe pain/fever/difficulty breathing — it’s better to see a doctor.

Question 15

Mental health: how to recognize signs of burnout and what to do?

Accepted Answer

Practice for 'Mental health': prepare for the appointment — list of symptoms, duration, medications, tests, and questions. This makes the consultation more effective.

Question 16

Mental health: how to find a specialist and assess therapy progress?

Accepted Answer

Answer on "Mental health": do not self-medicate with prescription drugs. Check drug compatibility and follow instructions.

Question 17

Mental health: how to support your mental well-being through sleep and routines?

Accepted Answer

For "Mental health", it is helpful to track dynamics: when it started, what increases/decreases it, and any accompanying factors. This aids in diagnosis.