Our country — like each of us — is going through difficult times.During such periods, panic and stress interfere with our ability to think clearly and complicate daily life.

A few ways to support yourself and calm your nervous system:

🧘‍♂ Calming breathing

Take a short inhale and a long exhale — twice as long as the inhale.

You can place your hands on your chest and abdomen to feel the movement of air.

🟢 Why it helps: Balances the nervous system and lowers cortisol levels (the stress hormone).

🌱 Grounding through physical contact

– Light or deep self-massage of the face and body

– Walking barefoot on the ground or floor

– Standing steadily, then squatting and returning to standing

– Sitting with your back against a wall, legs at a 90° angle; you can say to yourself:

“I have support” (back) and “I am grounded” (feet on the floor)

– If someone you trust is nearby: sit back-to-back and feel mutual support

🟢 Why it helps: Helps you feel your body, your physical boundaries, and the stability provided by the ground.

🪷 Sensory-cognitive grounding

Sit in a calm place and notice:

5 things you can see

4 physical sensations

3 sounds

2 smells

1 taste

🟢 Why it helps: Brings attention to the present moment and helps reduce anxiety.

☀ Exposure to natural light

Go out into the sun for 10–20 minutes — if it’s safe and permitted.

🟢 Why it helps: Regulates your biological clock and reduces brain fog.

🧊 Contact with water

Splash your face with cold water or take a warm bath.

🟢 Why it helps: Activates the vagus nerve, which is responsible for calming the body.

🎧 Music or nature sounds

Listen to calming music or sounds of nature.

🟢 Why it helps: Influences brain waves and promotes relaxation.

☕ Warm, non-caffeinated drinks

Chamomile tea, lemon balm infusion, or warm water with honey.

🟢 Why it helps: Creates a sense of comfort and safety.

🚶 Gentle movement

Do light stretches, go for a walk, or gently shake your body.

🟢 Why it helps: Helps release accumulated tension.

👨‍👩‍👦 Being together

Talk, hug, offer help, ask how someone is doing, do something nice for someone else.

🟢 Why it helps: We humans can calm each other through eye contact, voice, and facial expressions.

💚 Final tip:

You don’t have to “function normally” right away.

It’s okay to rest. It’s okay to pause.

Our systems are going through tough times — and every small step matters.

🛑 Important reminder:

All these techniques help reduce anxiety, manage stress, and gently regulate emotional states.

However, they do not replace professional help. If needed, please reach out to specialists, and in acute or crisis situations — contact emergency psychological support services:

• Natal – *3362

• Eran – 1201

• Psychological helplines via health funds:

• Maccabi – *3028

• Meuhedet – *3833

• Clalit – *2708

• Leumit – *507

Written by Gaya Shimoni
Translated by Rivki Unreich