Doctor's warning: you need to dose the information you take in
Constant exposure to a stream of unsettling news keeps the nervous system on high alert and disrupts sleep — and that takes a real toll on our health. It also makes it harder to be there for the people around us. That's the warning from Dr. Jurgita Šiupšinskaitė, a physician specializing in endobiogenic medicine, who shares her advice on how to help both ourselves and others right now, according to a press release.
Dose your news intake
The doctor explains that the initial shock of the news has already passed — enough time has gone by for that. What's happening now, she says, is that our sympathetic nervous system has switched on internally: not just adrenaline, but the body's whole mobilization response. "And what do we do? We keep searching for more information — even though information has already taken over our brains these days, so we're overloading them even further. To calm down, we need to limit how much we search for information; we shouldn't be online all the time. Of course, what's happening matters and we need to stay oriented, but news-checking should be spread out — two or three times a day, the way we eat meals," advises Šiupšinskaitė.
Being constantly "online" is genuinely harmful, she says, because it keeps irritating the nervous system — it never switches off, staying in a mode as if we ourselves were at war. So to break this cycle, it's important to limit the flow of information reaching us. Another effective form of self-help, according to the doctor, is staying active and taking on something useful that keeps you engaged.
"Don't underestimate the simplest everyday tasks that help you calm down — the calmer we are, the more we can help others. When you're under stress, almost any action helps: tidying a room, going shopping. On top of that, there's a real opportunity right now to get involved in aid initiatives — there are plenty of volunteering options, and that can make a person feel useful again. Caring for others, in turn, helps us take care of ourselves," says Šiupšinskaitė.
Make room for positivity
Even though everything can feel pointless right now, and enjoying anything might seem inappropriate, the doctor says that in a situation calling for quick action, positivity is really the only thing that strengthens the body.
"You need to move from anxiety and information overload toward concrete actions that benefit you, your family, your loved ones, your country, your allies in the broadest sense. Anxiety needs to be turned into positive action. Of course, telling yourself everything will be fine, and similar vague reassurances, only work for a short while — we can all see the situation, the war isn't going away, so we can't fool ourselves into thinking everything will simply be okay. Instead, we need to look for solutions: what can I do, even if it's just a small step, in this situation? That kind of positivity genuinely calms the body. It becomes a cycle — thought, action, result — then we rest for a while and start a new cycle again: we come up with something, find it, go do it, and rest again. Always channel your anxiety into positive action," advises Šiupšinskaitė.
The doctor also stresses that right now it's important to think about how the people close to us are feeling. "We need to 'keep a finger on the pulse' not just by following what's happening abroad, but also within our own inner circle — we might not even notice that someone close to us is struggling psychologically. We Lithuanians aren't quick to seek psychological help or admit that we're exhausted. Let's talk to each other, stay together, talk about safety, and about what we can do to feel safer and stronger. Right now it matters that everyone gets their bearings — where we live, where we'd be safer, whether we know where our documents are, and so on," says the doctor.
Don't make these mistakes
According to Šiupšinskaitė, the biggest mistake we're making right now is neglecting our health.
"Under stress, we start eating whatever's easiest, we spend too little time outdoors, and we don't get enough sleep because other things seem more urgent. All of that leads to burnout, and the body's resilience declines. Wanting to help themselves, people start buying all kinds of supplements without even knowing whether they actually need them. But no supplement will save you if you're not resting, not getting outside, not getting sunlight, and eating fast food instead of real meals. Get those basics right first," the doctor emphasizes.
She points to the airplane rule: you have to put on your own oxygen mask first before you can help anyone else.
"So the first step is for me to work through it myself — get my bearings, limit my information intake, and take care of my own well-being and health. Only then can I turn to my loved ones and help others. And don't forget that a good night's sleep is especially important — arguably even more important than eating well for a few days or weeks — because sleep has a huge effect on the nervous system. A well-rested person is steadier, thinks more clearly, and can set priorities far more easily in a panic-inducing situation," says Šiupšinskaitė.
