Do you have serious distress or "just" the blues? Both deserve a solution

To some extent, dark thoughts appear in everyone's mind, even if we haven't personally experienced anything especially tragic. Sometimes it's enough when fatigue sets in, multiple worries pile up at once, and on top of that, you turn on the news, where tragedies are reported daily. When unpleasant fears and feelings of anxiety or hopelessness start to form in your mind, it feels like your own brain has turned against you a bit. In such a moment, it's good to turn your attention inward and start addressing this state before the unpleasant thoughts begin to snowball and affect you more than is healthy. What can you do about it?

1 – Talk and share your feelings

Many people tend to hide their troubles, prefer not to dwell on them too much, and pretend they don't exist. However, by suppressing negative thoughts, you don't get rid of them – often, bad moods reappear and in greater intensity. You will feel relief when you find words for your worries and tell someone you trust about them. Talking helps you organize your feelings, and solutions may come to mind, or you may learn from someone else's experience. If you are afraid that the person you confide in will belittle your feelings, not understand, or not take you seriously, try some crisis hotlines or online counseling. With an unknown confidant, you can also gain some distance and perspective that you might need.

2 – Replenish your resources

All problems seem worse when we lack the energy to face them. Therefore, try to regularly replenish your resources, especially by resting and eating. Having enough physical strength also affects the mind's resilience. However, energy sources are not just food and sleep; sometimes we also need emotional nourishment. Experiencing joy, acceptance, recognition, and support from loved ones all seem natural until they start to be missing. So keep track of where you can replenish your resources and gradually learn to be your own support – praise yourself, appreciate yourself, think about your abilities, and look for the good within you.

3 – Find healthy distractions

There are worries that have no immediate solution and we carry them with us for a long time. But that doesn’t mean they have to occupy our mind all the time and prevent us from living well. It’s completely okay to allow yourself activities where you can switch off and stop thinking about difficulties for a while, whether they concern you, your loved ones, or are about a societal crisis. Think about where, during what, or with whom you manage to distract your thoughts, where you feel safe and relaxed, and where negative influences can’t reach you. But forget about escape through alcohol and addictive substances; relief is only temporary and comes at a high cost. When someone feels miserable, it’s the worst time to experiment with altering consciousness.

4 – Observe yourself and try mindfulness for that

It will also help you if you make an overview of how your experience and thoughts work. Learn to observe yourself, your reactions to certain situations, and what changes your moods. When you have an overview of your experience, you will manage your feelings better. Various techniques can help you with this, for example in the area of mindfulness. Mindfulness means awareness and involves full awareness and acceptance of your feelings in the present moment. Thanks to mindfulness, you can gradually learn to distance yourself from negative thoughts and not react automatically with your habitual behavior patterns.

5 – Is the distress beyond your strength? Don’t hesitate to seek help

You may be one of the people experiencing difficult times for a serious reason or struggling so long and intensely that it is already disrupting your life, health, or relationships. In that case, we don’t have advice for you, but encouragement that it is a good idea to turn to a professional who can help you find a solution more easily. You can find information about where to call or go, for example, at www.nevypustdusi.cz or at a school/university psychological counseling center. Currently, the capacity of the psychological counseling center at the Faculty of Arts, Charles University, has been increased due to a tragic event.