Healthy movement and sports

Healthy movement and sports are good for physical as well as mental health.

Aerobic sports such as jogging, swimming, cycling, walking, and dancing reduce anxiety and depression. This is thought to be due to changes in the blood supply and hormonal balance of the brain, which are brought on by physical activity. This has been found to be the mechanism by which doing sports influences emotions and motivation, feelings of fear, and certain functions of the memory at the brain level.

Physical activity and sports also provide an opportunity to interact with other people and to find ways to have new experiences.

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Better sleep
Reduced stress level
Improved mood
Reduced anxiety level
More energy
Less fatigue
Excellent effect on memory, learning ability, concentration
Improved self-esteem
Improved physical health

How much?

It is recommended to do sports and move joyfully and in moderation. You should certainly not overdo it – consider your general health status!

RECOMMENDATIONS FOR CHILDREN AND YOUNG PEOPLE

3 x a week
Stand up!

Get at least 60 minutes of moderate- or high-intensity exercise each day

Moderate-intensity exercise includes cycling and participating in movement games.

High-intensity exercise includes running at a fast pace, swimming, football, and other sports.

Do exercises which strengthen the muscles and bones at least three times a week.

Reduce long periods of being sedentary. Some suggested ways to do it:

Reduce screen time;
If possible, walk short distances rather than take the bus or drive a car;
Walk part of the way when taking the bus or driving a car.

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RECOMMENDATIONS FOR ADULTS:

Get at least 150 minutes of moderate-intensity* or 75 minutes of high-intensity** exercise, or a combination thereof, each week.

Moderate-intensity exercise includes biking, Nordic walking.
High-intensity exercise includes running, swimming, playing sports.

Moderate-intensity exercise should be done for least 10 minutes at a time.

Do exercises which strengthen the muscles and bones at least two times a week (e.g. strength training, carrying or moving weights).

Reduce long periods of being sedentary. Some suggested ways to do it:

Taking regular movement breaks at work
Reducing screen time
If possible, walk short distances rather than take the bus or drive a car
Walk part of the way when taking the bus or driving a car

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*An activity is considered moderate-intensity when it causes the body to feel warmer and increases the heart and respiration rates, but still makes it possible to have a conversation.

** An activity is considered moderate-intensity when it causes the body to feel markedly warmer, significantly increases the heart and respiration rates, and makes it difficult to have a conversation.

To address what happened

THE WRITING METHOD

a suitable way to address what happened in case there is avoidant behaviour (author: J. Pennebaker)

Write every day for three to five days
Write for 15 to 30 minutes at a time, in a place where you will not be disturbed
Write down your thoughts and deepest emotions regarding what happened
What you write may be associated with the past, the present, or the future, with your relationships, how to the situation has affected you, and with your wishes for the present and the future.

In the beginning, after the first writing session, it may feel difficult – but do not let that discourage you. Persevere and continue. Research and experience have shown that the next writing sessions may give you significant emotional relief.

Stress experienced after a trauma may not just go away over time, but in certain cases can stay unchanged in a person’s brain, triggering strong reactions when reminded of the trauma.

If the reactions will not go away over time despite support from your loved ones, trauma therapy can help alleviate the impact of the event and stabilise your condition. A typical result of successful trauma therapy in a one-time disturbing event is that intrusive thoughts, emotions, and bodily sensations go away and you will be able to think about the past when you wish to or need to. When doing it, you may feel sad or somewhat disturbed, but the memory is bearable. It does not cause unwanted flashbacks to the event or disrupt your daily life. The memory of trauma will have become one among many memories, which include good and bad ones as well as neutral ones.

Rear-view mirror

If you have a problem that seems insurmountable at the moment, the following mental exercise called the ‘rear-view mirror’ may be helpful.

Imagine the future: for example, what would your life be like without the current problem? Look back in time.
Try to figure out how you got there.

When a person imagines the future, they may weaken the grip that keeps them in the current situation. That may help them to see solutions and an escape from the situation instead. Try it!

Keep a cool head and focus

Sitting behind a desk, breathe in and lift your shoulders to your ears.
When breathing out, let your shoulders drop heavily, loosening the tension.
Look up, stretch out your hands one at a time like you were trying to catch the sky.
Vigorously rub your whole head, tap it with your fingers. Lightly pull your hair, loosen your arms.
First pinch and then pat your jaw. Yawn and say (sigh) ‘ahhhh’.

Close your eyes and breathe deeply for a few moments.

Control of intrusive thoughts

Write down the thoughts in detail
Turn the text into ‘silly’ song lyrics which you can sing to yourself
Change the order of the thoughts, read them from back to front, make a ‘funny’ change
Use forceful thoughts or statements expressing coping, such as: I do what I can, I am getting help, I am coping

STOPPING THOUGHTS

is also suitable for controlling intrusive thoughts

Find an intrusive thought
When you have found it, say ‘stop’
Say it silently to yourself when there is someone nearby
Prepare a replacement thought or image that you can use after you have said ‘stop’
Repeat a ‘strong’ thought to yourself, like ‘I can do it’, ‘This will go well’, or ‘I am in control of my thoughts’.
Practise that for 15 minutes a day
Use this exercise every time you have unwanted thoughts
Combine being reminded of intrusive thoughts with having strong thoughts

THE SCREEN METHOD

suitable for controlling intrusive mental images

Imagine a TV screen in front of you and let the intrusive mental image fill it
Imagine having the remote control in your hand
Push the off button. Repeat the procedure.
If you cannot switch off the mental image, try changing the channel instead
Change the mental image in different ways

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ADDRESSING YOUR THOUGHTS

Avoid suppressing your thoughts if it requires a lot of energy – pick a suitable time for addressing these thoughts
Do not engage in avoidant behaviour, which will prevent you from learning that the worst/the threat is already over
Staying constantly active will prevent you from processing what happened

DIVERSION

How to divert your focus away from bad memories or things?

Think about something else from the beginning to the end in great detail
Engage in your favourite activities
Listen to music or play an instrument
Read a book that captivates you
Watch an interesting film
Run, play ball, do sports
Play board games, etc., put together a jigsaw puzzle

Coping with traumatic event

The body ’remembers’

When a person goes through trauma, they are said to experience a ‘wordless fear’.
The emotional impact of the event may begin to interfere with the ability to put the experience into words. It becomes difficult to share one’s experience with others.
We later ‘remember’ dangerous and frightening events with our emotions and bodies, because that helps us to react faster the next time when we are in a dangerous situation. Our bodies react before we have a chance to think.
If anything happens that is in some way reminiscent of an earlier unsafe experience (this is called a trigger) then, even if you are currently safe, your brain will register the danger before the so-called thinking part of the brain gets a chance to remember and focus on the fact that the current situation is different and you are safe.
When we remember something without any flashbacks or words or if we cannot remember anything at all, it does not feel like we are remembering something from the past. It feels like we are experiencing something NOW!

If you feel like circumstances which are connected to what happened are keeping you from concentrating on everyday activities, interfering with schoolwork, or you keep going through what happened over and over in your mind without finding peace, or if you have noticed that you are having sleep disturbances or worrying about the future, or if you are feeling restless and anxious, you may find the following tips helpful.

To address what happened

THE WRITING METHODa suitable way to address what happened in case there is avoidant behaviour (author: J. Pennebaker) Write every day for three to five days Write for 15 to 30 minutes at a time, in a place where you will not be disturbed Write down your thoughts and deepest emotions regarding what happened What

Control of intrusive thoughts

Write down the thoughts in detail Turn the text into ‘silly’ song lyrics which you can sing to yourself Change the order of the thoughts, read them from back to front, make a ‘funny’ change Use forceful thoughts or statements expressing coping, such as: I do what I can, I am getting help, I am

Control over emotions

When something very disturbing has happened, it inevitably causes disturbing thoughts, emotions, bodily sensations, memories, etc., and addressing these should be timely and manageable for you (so it would not flood you with extremely intense emotions and sensations). This exercise can help greatly with that. The container can be used for temporary storage of stress,

Tips for calming down

Quick relaxation: Inhale and exhale deeply 3–4 times Clench your fists and then relax Say ‘I am relaxing’ as you exhale Imagine holding anxiety in your fists and letting it go as you unfold your fingers The last of the tension will go away when you shake your hands. Grounding to keep you in

Tips for a better night’s sleep

What to do when your sleep is interrupted? When you are having trouble falling asleep? When you wake up too early?

Keep a sleep journal for a while. It will help you see which changes you should make to sleep well and be energetic, happy, and bright every day!

Get 30 minutes of physical activity at least three times a week, outdoors if possible. It would be good to move every day and for more than half an hour. It would be good to spend some time outside in the sunlight during the day when possible.

It is difficult to fall asleep when you are feeling hungry or too full. Adjust your evening mealtime so that you feel pleasantly sated by the time you go to sleep.

Well-planned naps during the day may help you to stay energetic and efficient. It is important that they not interfere with the normal sleeping rhythm – they should not be too long or occur too late in the day. If you do not sleep well at night, naps during the day are not a good idea.

Ensure that your bedroom is cosy and conducive to sleep. The room should be cool, quiet, dark, and calm. We recommend keeping electronic devices out of your reach. Using them when you cannot sleep will make you even less likely to fall asleep. Use an alarm clock or ask a family member to wake you up.

The consumption of caffeine-containing drinks such as coffee, black and green tea, or cola drinks is not recommended in the second half of the day. Chocolate also contains caffeine and theobromines!

When a person is suffering from a lack of sleep, their ability as a driver is the same as if they had a 0.08% blood alcohol level. Drivers suffering from a lack of sleep have been found to cause 100,000 road traffic accidents each year in the UK.

Come up with a sleeping and waking regimen for yourself and follow it also during weekends as much as you can. The consistent rhythm will help you to feel less tired during the day and you will find it easier to fall asleep at the accustomed time.

Do not drink or eat a lot or exercise for a few hours before going to bed. Do not leave your school assignments until the last minute, either. Avoid watching the TV, being on your computer or on your phone for about an hour before going to bed. You will find it much easier to fall asleep if you engage in quiet, calm activities before going to bed!

If you do the same things before going to bed each night, your body will get used to these pre-sleep signals and you will fall asleep more easily. For example, you could take a bath or shower or read a book.

Keep a journal or have a pen and paper within an arm’s reach by your bed. When you are remembering tasks or duties that you have not completed or any other unpleasant things while falling asleep, write them down. It will make it easier to get them out of your head!

Tips for calming down

Quick relaxation:

Inhale and exhale deeply 3–4 times
Clench your fists and then relax
Say ‘I am relaxing’ as you exhale
Imagine holding anxiety in your fists and letting it go as you unfold your fingers

The last of the tension will go away when you shake your hands.

Grounding

to keep you in the safety of the present- when the environment is safe, you CAN feel safe

Name 3–5 neutral things in the room that:

You can see (e.g. by colour or shape);
You can hear (e.g. the phone is ringing, a tram is passing by, the clock is ticking, someone is talking);
Your body is sensing (e.g. a wooden armrest, the chair underneath you, your back against the chair, your toes in the shoe).

Safe space – RELAXING WITH THE HELP OF IMAGINATION

Adjust your body into a comfortable position. Focus on your breathing for a moment, notice how you are breathing in and out. When you notice thoughts, look at them like clouds that are moving and that you are choosing to ignore, and focus on your breathing again. There is no need to strain.
Observe as your muscles (the muscles in your neck, your shoulders, your abdominal and back muscles) relax and your body calms down. Continue breathing evenly.
Now imagine yourself being in a place where you feel safe and calm. It can be a place from your current life or an earlier time, and it can also be an imaginary place. It is important that you associate this place with feeling safe and protected in your mind.
Notice the colours and the sounds, the scents.
Notice your emotions and experience being overcome with feelings of security and peace.
When your body feels safe and calm, you can add to that good feeling by gently slapping your knees with each your hands in turn; for example, left-right, left-right, for 6 times in total. This helps to store the good feeling in your corporeal memory.
Finally, say to yourself ‘When I open my eyes, I will feel secure and calm.
Adjust your body into a comfortable position. Focus on your breathing for a moment, notice how you are breathing in and out. When you notice thoughts, look at them like clouds that are moving and that you are choosing to ignore, and focus on your breathing again. There is no need to strain.
Observe as your muscles (the muscles in your neck, your shoulders, your abdominal and back muscles) relax and your body calms down. Continue breathing evenly.
Now imagine yourself being in a place where you feel safe and calm. It can be a place from your current life or an earlier time, and it can also be an imaginary place. It is important that you associate this place with feeling safe and protected in your mind.
Notice the colours and the sounds, the scents.
Notice your emotions and experience being overcome with feelings of security and peace.
When your body feels safe and calm, you can add to that good feeling by gently slapping your knees with each your hands in turn; for example, left-right, left-right, for 6 times in total. This helps to store the good feeling in your corporeal memory.
Finally, say to yourself ‘When I open my eyes, I will feel secure and calm.’

CALMING BREATHING

Breathe through your nose – taking long, slow, even, quiet breaths.
Try to breathe with your diaphragm. The diaphragm lifts on inhalation and lowers on exhalation. Relax your chest. It does not lift or lower much. You may put one hand on your diaphragm and the other hand on your chest. That way, you can observe which area you are using to breathe. Count to four when breathing in and out.
It is important for the exhalation to last for at least as long as the inhalation. If you are focusing in the exhalation, it is easy to make the inhalation longer.
Practise for 5–10 minutes every day.

Bonus exercise. Relaxing breathing: when you breathe in, say to yourself ‘calm’, and when you breathe out, say ‘relax’.