War, uncertainty, constant tension — millions of Ukrainians live in a state of chronic stress. And although it is not classified as a separate disease, stress is capable of triggering dozens of problems with the body and psyche. Doctors emphasize: ignoring anxiety symptoms can have serious consequences.
How stress changes the way the brain and body work
According to neurologist Marina Gurska, in a state of stress, the body goes into "survival" mode: adrenaline is released, the heart rate increases, breathing quickens, and muscle tension is activated. This is a normal reaction — but if it lasts for weeks and months, the body begins to "break down.".
"Chronic stress exhausts the nervous system. People's chronic diseases worsen, sleep worsens, and they feel tired even in the morning. The cardiovascular system becomes especially vulnerable," the doctor explains.
Neurological signals you shouldn't ignore
Among the most common symptoms:
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frequent headaches, particularly tension or migraines;
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anxiety, decreased concentration, forgetfulness;
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muscle spasms, especially in the neck and back;
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sleep disturbances - both difficulty falling asleep and frequent awakenings;
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digestive disorders.
"Sometimes the first signals are disturbances in the autonomic nervous system: palpitations, a feeling of lack of air, cold palms or trembling. A person often thinks that it is the heart or "nerves", but the reason is deeper - in the exhaustion of the system," adds Gurska.
What will help — and what is best to avoid
Experts insist: not only medications, but also basic things help stabilize the condition.
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Sleep. A minimum of 7–8 hours of sleep in a dark, cool room is one of the key factors in recovery.
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Physical activity. Even 20–30 minutes of walking or light fitness reduces cortisol (the stress hormone) levels.
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Routine: Regular meals, minimal caffeine after dinner, and a stable schedule — all of this helps the nervous system.
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Breathing practices, grounding, meditation. Anything that brings attention back to the body and gives the signal “we are safe” is useful.
But what should you be careful about:
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Caffeine. In excessive amounts (more than 2–3 cups of coffee per day), it stimulates the nervous system and impairs sleep.
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Alcohol. Although it seems to relax you, it later provokes anxiety and worsens the quality of sleep.
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Self-medication. Taking sedatives without consulting a doctor can be harmful.
When to seek help
If anxiety, sleep disturbances, or pain last more than 2–3 weeks and interfere with your usual life, this is a reason to consult a family doctor or neurologist. In some cases, the support of a psychotherapist may also be needed.
“The body is not a robot, and even the strongest people get tired. It is important to recognize when you are tired and allow yourself to stop. Taking care of yourself is not a weakness, but a resource to continue to endure difficult times,” says the doctor.
