Stress and tension (in Russian)
How to notice that pressure is building up: your sleep gets restless, irritation flares up more often, your body feels constantly on edge. And what in everyday life helps you breathe out a little.
start over: a guide to psychological wellbeing
Nachnivsesnachalo: start over
There are stretches of life when nothing seems to go right: your sleep is off, little things get on your nerves and your thoughts keep going in circles. This guide does not promise quick change and does not diagnose. It helps you sort out what usually helps in everyday life at such times, which signs suggest it is time to see a specialist, and how to prepare for that conversation.
Starting over does not mean erasing everything that came before. More often it is one good night's sleep, one walk and one honest conversation.
Where to start
Sleep and rest
Regular sleep, movement, daylight and breaks during the day. Small habits that need no special conditions and gradually help you get your energy back.
When to see a specialist
How a primary care doctor, a psychotherapist, a psychiatrist and a clinical psychologist differ, who you can see first, and which signs suggest you should not put off a visit.
Supporting someone close
How to listen without judging, how to help with the first step toward a specialist, and why, while caring for someone else, it matters not to forget your own strength.
Guide sections
- Topics
Topics by group: stress and tension, sleep and rest, anxious thoughts, professional help, checking claims; plus the article catalogue.
- Prevention
Simple everyday habits: sleep, movement, daylight, staying in touch, breaks, less news and seeing a doctor in good time.
- Approaches
Who primary care doctors, psychotherapists, psychiatrists and clinical psychologists are, how to prepare for a visit and how to support someone.
- Research
How to read psychology news: big headlines, number of participants, surveys versus experiments, and who paid for the study.
- Ask a specialist
Questions about sleep, anxiety, mood and treatment that you can discuss with your own doctor or psychotherapist.
- Glossary
Words from conversations about mental health in plain language, from stress and anxiety to sleep hygiene and helplines.
- Sources
What this guide relies on, why it contains so few numbers, and how to check advice about mental health on your own.
A hard week: five everyday steps
Go to bed and get up at the same time
When everything around you is changing, a steady sleep schedule gives your body something to hold on to. Even after a restless night, it is better to get up at your usual hour than to sleep until noon.
Take a short walk
A short walk around the block or to the corner store already counts as movement. Daylight and a change of scenery help you step out of the same loop of thoughts for a while.
Eat on a schedule
On tense days it is easy to skip lunch and then eat whatever is at hand in the evening. Simple food at regular times helps keep both your energy and your mood steadier.
Talk to someone close
You don't have to ask for advice: sometimes it is enough to tell someone how your day went. If you don't feel like talking, you can simply spend time with a person you trust.
Less news before bed
Alarming headlines late in the evening make it harder to fall asleep. Try putting your phone away early and keeping the last hour before bed for calm activities.
Frequently asked questions
Are you psychologists or psychotherapists?
No. Nachnivsesnachalo is an independent guide. We do not see clients, do not give consultations and do not answer personal questions. Here you will find general information that helps you get your bearings and reach out to a specialist in good time.
Do you have a test for depression or anxiety?
No, and we choose not to publish them. An online questionnaire cannot make a diagnosis: a specialist makes it after a conversation and, if needed, an examination. According to the WHO, depression is a common disorder and effective treatments exist, so it is better to see a doctor than to guess from a score.
Who should I go to if I'm struggling?
You can start with your primary care doctor: they will listen, check whether there are physical causes for how you feel and refer you on if needed. You can also go directly to a psychotherapist or psychiatrist. We explain how they differ in the section on approaches.
What should I do if I feel very bad right now?
If you feel very bad or your life is in danger, call 112 (or your local emergency number), the single emergency number. You can also call a helpline; in Russia, the free helpline for children, teenagers and parents is 8-800-2000-122 (in other countries — your local helpline). See a doctor and, if you can, tell someone close to you that you are having a hard time.
About the project
This domain used to host a different website, and later its place was taken by unrelated spam pages. Their content has not been preserved or reproduced, and the current guide has nothing to do with them.
We read the domain name as an invitation to begin with simple steps: get some sleep, go outside, talk to someone you trust, and ask a specialist for help in good time. That is what this guide is about, told calmly, without labels or promises of quick miracles.
Related sections
- Topics
Topics by group: stress and tension, sleep and rest, anxious thoughts, professional help, checking claims; plus the article catalogue.
- Prevention
Simple everyday habits: sleep, movement, daylight, staying in touch, breaks, less news and seeing a doctor in good time.
- Approaches
Who primary care doctors, psychotherapists, psychiatrists and clinical psychologists are, how to prepare for a visit and how to support someone.
- Ask a specialist
Questions about sleep, anxiety, mood and treatment that you can discuss with your own doctor or psychotherapist.
Sources
- WHO: Guidelines on physical activity and sedentary behavior (2020)
- WHO: Depression fact sheet
This guide draws on the WHO guidelines on physical activity, the WHO fact sheet on depression and the recommendations on sleep duration for adults as they were available at the time of writing. Recommendations are refined over time, so questions about your own health are best discussed with a doctor.