Daily rituals for stress reduction: + Five-minute mindfulness exercises to lower stress responses + Evening gratitude reflections to train the brain for resilience + Music and sound therapy to shift the brain into relaxation mode In natural disasters or emergencies, to regain calm, practice anchoring breathwork, visualize a safe place, or focus on what can be controlled. For example, practice breathwork to regulate adrenaline spikes after traumatic events. During social unrest or global conflict, limit exposure to media and redirect emotional energy toward connecting with and caring for loved ones. For example, create mental “safe spaces” through visualization techniques. When anxiety about the future becomes overwhelming, engage in activities that promote meaning and purpose, or practice “one small win” thinking to build confidence. Carve out a small pocket of time for yourself, like listening to a favorite song or stepping outside for sunlight.
Find a space outside your bedroom to charge your phone, creating more time and mental energy for quality sleep. Instead of staying up late on Instagram and waking up to the stress of new emails, maintain a device-free zone reserved for sleep and peace of mind.
These tools are intentionally designed to fit into real life, not to add to the mental load.
34 | RESILIENT MINDS: SUPPORTING MATERNAL BRAIN HEALTH IN TIMES OF CRISIS
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