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Try to start and end your day with simple rituals, such as washing your face or having a cup of tea. It will also be helpful to make a to-do list for the day. Remember that this list shouldn't be too long. Instead, it should include a list of must-dos and rituals that promote recovery.

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Start your day with a calming meditation. Spend 10 minutes focusing on your breath.

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Keep a journal where you write down three things you're grateful for each day. This practice can boost your mood and outlook on life.

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Take a walk outside and pay attention to the sounds, smells, and sensations around you. Notice the feeling of the ground under your feet and the air on your skin.

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Drinking enough water is crucial for your physical and mental health. Aim for at least 8 glasses a day.

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Try to move regularly. Choose what you like - walking, dancing, fitness, yoga, or other physical exercises. Physical activity should not be exhausting. Instead, it should be systematic.

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Eating a balanced diet rich in fruits, vegetables, and lean proteins can improve your mood and energy levels.

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Visit Mindful.org for a wealth of information on mindfulness practices, articles, and guided meditations.

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Current Issue Discover the latest issue of Mindful magazine read our newsletter Get the latest in mindfulness, delivered to your inbox

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An online platform that connects you with licensed therapists. Visit BetterHelp to find support from the comfort of your home.

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BetterHelp | Professional Therapy With A Licensed Therapist

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BetterHelp offers affordable, convenient online therapy when you need it from licensed, professional therapists. Get help, you deserve to be happy!

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Download the Headspace app for guided meditations, mindfulness exercises, and sleep aids.

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Unlock hundreds of mood-boosting meditations, relaxing sleep exercises, focus music, and more with our biggest offer of the year.

It's the healthiest, happiest deal you'll find this Black Friday, and it won't last long.

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Meditation and Sleep Made Simple - Headspace

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Live a healthier, happier, more well-rested life in just a few minutes a day with the Headspace app.

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Don't hesitate to talk to friends, family, or a mental health professional if you're feeling overwhelmed. Connecting with others can provide comfort and guidance.

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Mental health is a state of mental well-being that allows a person to cope with stress, realize their potential, learn and work, and contribute to their community.

Mental health is a fundamental human right and an integral part of a person's overall physical condition. Mental well-being is the foundation of individual and collective ability to make decisions, build relationships, and shape the world.

How to improve mental health? By building your psychological resilience.

Psychological resilience is the ability to cope with adversity by maintaining, restoring, and nurturing mental health, personal integrity, and social connections.

There are five components of the psychological resilience formula:

Values. These are the meanings that a person freely chooses and resonates with. Values determine how a person strives to live and act despite different life circumstances.

Effective action. Despite difficulties, a person tries to move forward with hope. Effective action is an action that

is connected with the person's values;

focused on the main tasks;

balanced and wise;

is realized together with other people.

Useful thinking. This way of thinking helps to direct attention and actions in the most effective way. It is important to remember that human thinking can be positive and negative. Therefore, you can learn to choose useful thoughts and change unhealthy beliefs about yourself and the world.

Effective regulation of energy and emotions. To get through a period of testing, it is important to take care of a sufficient level of energy. To do this, you should: monitor your condition, plan your energy expenditure wisely, and restore your energy reserves in a timely and efficient manner. You also need to learn to regulate your emotions.

Relationships. Relationships that provide a sense of security, love, and acceptance are important at all stages of life. To build resilience in times of adversity, we need to interact, support, help each other, and manage emotions.

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Realize that rest is as much a human need as eating or sleeping. Therefore, try to set aside time for rest every day. Choose your own list of resource activities, such as reading books or playing with your pet.

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Telefon Zaufania dla Dzieci i Młodzieży: 116 111 (toll-free 24-hour number for children and young people)

Fundacja Dajemy Dzieciom Siłę: https://fdds.pl/ (help for abused children and adolescents).

Telefon Zaufania dla Dorosłych w Kryzysie Emocjonalnym: 116 123 (toll-free 24-hour number for adults in crisis)

Fundacja Strefa Wolności: https://strefawolnosci.eu/ (support for the LGBT community)

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Kék Vonal: 116 111 (24-hour toll-free number for children and young people)

Telefon Zaufania dla Dorosłych w Kryzysie Emocjonalnym: 116 123 (free 24-hour number for adults in crisis)

SOTE Telefon: 06 80 880 880 (toll-free number for mental health support)

Mindspace Magyarország: https://www.facebook.com/mindspacebudapest/ (psychotherapy and counseling)

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116 111: (24-hour toll-free number for children and young people)

Dzīvības līnija: 116 123 (free 24-hour number for adults in crisis)

Skalbi.lv: https://us.louisvuitton.com/eng-us/products/3-bibs-set-s00-nvprod4300062v/GI061D (mental health support)

Centrs "Marta": https://marta.lv/ (help for victims of sexual abuse)

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Mental Helse: https://mentalhelse.no/ (national mental health organization)

Kirkens SOS: https://www.kirkens-sos.no/index.html (spiritual support and crisis help)

Rådgivning for pårørende til psykisk syke: https://www.lpp.no/ (support for relatives of people with mental illness)

Kors på halsen: https://rodekors.service-now.com/x/tnrc/korspahalsen/index (support for children and young people)

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Cyprus STOP Line: 1440 (toll-free 24-hour number for abused children and youth)

HopeLine Cyprus: 1441 (toll-free 24-hour number for adults in crisis)

The Cyprus Association for Mental Health: https://www.cyepha.org/ (mental health support)

Cyprus STOP Bullying: https://findahelpline.com/countries/cy/topics/bullying (support against bullying)

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Befrienders centres offer confidential emotional support to anyone in crisis.

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Befrienders Worldwide - Global Suicide Prevention

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If you have emotional concerns that are affecting you, find a centre to call now. Support is available for yourself or someone you know.

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Limit alcohol and smoking, or give them up completely. Also, avoid unhealthy foods such as chips or fast food in your daily diet. Reduce your time on social media and take care of your information hygiene.

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Do not use medicines without a prescription

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Do not use medicines without a prescription

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Do not buy medicines without a doctor's prescription. Remember that there are no universal pills to improve mental health. If you want to take vitamins, consult your family doctor first.

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Do not consume content from people who are not qualified psychologists, psychotherapists, or psychiatrists.

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Asking for help is not a sign of weakness. On the contrary, it is a sign that a person understands their vulnerabilities and is ready to work on them.

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During a body scan exersize, the goal is to cultivate inward awareness and tune into the physical sensations throughout your body. Bring your attention to the present moment and observe the various sensations that arise without judgment or an attempt to change them. Simply notice the ebb and flow of sensations, allowing them to come and go without interference.

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Mental health vitamins to use every day!

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21 day challenge for you mental health

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Emotional help chart

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Emotional help booklet with crop marks (RGB)

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Try this easy steps