how to cope with stress and anxiety in light of the ukraine crisis 62bc48e3c064f

How to Cope with Stress and Anxiety in light of the Ukraine Crisis

Most of us have heard through “the news” that Russia invaded Ukraine on February 24, 2022. We have been getting daily reports of the violent civilian deaths from missiles fired into hospitals, stories of millions fleeing to cross the border into Poland, and threats from President Vladimir Putin ready to use nuclear weapons in response to Western interventions.  Many have little reserve for more bad news after 2 years of COVID.

People have reported feeling anger, hopelessness, helplessness, numbness, and just being overloaded.  All this can take a toll on one’s mental health but using certain tools that are available to everyone can help.

The first thing to remember is that news headlines are designed to grab your intention and fuel your desire to keep reading or watching to learn more. If you’re feeling overwhelmed, more bad news is obviously not good for your mental health and more is not better for you.  Set limits for yourself on how much news you’ll be reviewing and limit your exposure to social media. Make sure you stick with more credible sources and pick the right time. For example, don’t do a lot of reading or watching just before bedtime.

Try to replace Facetime, Twitter, Instagram time with time outdoors breathing in fresh air with a walk or working in the garden as the weather gets nicer. Outdoor activity surrounded by nature can reduce stress, anxiety, and depression.

Practice  gratitude   and spend time with loved ones. Be especially thankful that you live in safety and have access to food, shelter and medical care. Enjoy time talking with family, friends, acquaintances from work or school and express how you feel and listen to what they share. See our AFH blog on gratitude and generosity.

Support what you feel is right by giving moral support to Ukrainian friends, donate to church or non government organizations that are providing support to Ukrainians, or support other people you know that may be suffering from PTSD who’ve been displaced by political upheaval in the past.

Continue mindfulness activities like meditation or prayers. If you haven’t done this before, now is a good time to start. Simply paying close attention and being rooted in the present moment knowing you are safe, taking slow deep breaths, and exhaling negative emotions can help. Try not to focus on the future you can’t control but on the joys of the present. Your well intentioned wishes and prayer can release some of the stress you’re experiencing.

Lastly, you can seek professional help and use herbal supplements, energy medicine, or peptides to help balance your neurochemistry. Here at AFH we have pharmaceutical grade natural herbals like Thrive, calming frequencies directly resetting your brain, and intra nasal peptides to relieve stress, anxiety, and optimize focus.

If you would like to learn more about AFH Peptide therapies or other  AFH  anti-aging and regenerative medicine programs including our course on optimizing your immunity, obtain   Thrive  , Immunedefense , Probio 350Probio PlusProBio 100ProBio 30 SBPomBioX, and ProBio Phyto (Rainbow) or participate in other brain cognitive medicine programs, contact us at, find us at to schedule an appointment, or call (925) 736-9828.  Take care and stay healthy.


Jeffrey Mark, M.D.

Helping clients with compassionate and comprehensive medical care for over 25 years with 4 board certifications in functional medicine, gastroenterology, internal medicine, and anti-aging/ regenerative medicine . IFMCP, ABIM Gastroenterology, NPAS Internal Medicine, ABAARM.

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