Doctor Barylnik told how to reduce anxiety
20 January 2026
Yulia Barylnik, Head of the Department of Psychiatry, Narcology, Psychotherapy and Clinical Psychology at the Razumovsky State Medical University, drew attention to a new trend: a change in the structure of morbidity in the population towards an increase in the proportion of mental disorders.
Back in 1990, the World Health Organization predicted that by 2030 depression would take the first place among the main diseases of mankind. The forecast turned out to be correct: today, almost every second pathology is associated with mental disorders.
Yulia Barylnik emphasized that the classical form of schizophrenia remains relatively stable (approximately 1% of the population), while cases of anxiety and depressive disorders, adjustment disorders and obsessive-compulsive symptoms have increased dramatically. The reasons lie in modern conditions: increased stress, disruption of the normal biological rhythm and insufficient awareness of the population about preventive measures to support their mental health.
According to the expert, reducing anxiety should begin with observing the basic rules of a healthy lifestyle.
"We should start by establishing a daily routine, especially the normalization of sleep and wakefulness. If you regularly go to bed late, you actually fall asleep the very next day, thereby reducing melatonin levels. Disruption of melatonin production leads to disruptions in serotonin production. Try to fall asleep from 22:00 to 01:00 at night so that endogenous melatonin is not wasted," says Yulia Barylnik.
According to her, babies have the highest levels of melatonin, which is why they sleep so much. It decreases with age, and older people often complain of insomnia. The specialist also advises to adhere to proper nutrition, including foods rich in tryptophan, a necessary substance for the synthesis of serotonin and melatonin. Dietary recommendations include small portions every 4 hours to avoid weight gain.
In addition to quality sleep and proper nutrition, physical activity is important. Moderate activity, such as walking outdoors, has a beneficial effect on mood and overall well-being.
"After the age of 40, sarcopenia begins – a natural loss of muscle mass. It is important to add anaerobic and aerobic exercise to walking. Research shows that regular physical activity keeps cognitive functions in good condition. You should not be afraid of age-related changes, you need to treat them carefully," the expert emphasizes.
But it's definitely not worth waiting for anxiety-depressive disorders to go away on their own. Normalization of biochemical processes is possible only if active measures are taken. Micropsychiatry makes it possible to detect developmental disorders and depressive symptoms even in one-year-old children. Early diagnosis and consultations allow you to help your child in time. The first year of a child's life is unique and does not repeat itself, as the reparative possibilities at this time are maximum. Aware of the sensitivity of the child's body to environmental changes, the doctor insists on the importance of counseling children and adolescents.
Due to careful attention to one's own lifestyle and professional monitoring of the condition, it is possible to prevent serious consequences of mental disorders and maintain a high quality of life even in modern conditions of high stress levels.
Back in 1990, the World Health Organization predicted that by 2030 depression would take the first place among the main diseases of mankind. The forecast turned out to be correct: today, almost every second pathology is associated with mental disorders.
Yulia Barylnik emphasized that the classical form of schizophrenia remains relatively stable (approximately 1% of the population), while cases of anxiety and depressive disorders, adjustment disorders and obsessive-compulsive symptoms have increased dramatically. The reasons lie in modern conditions: increased stress, disruption of the normal biological rhythm and insufficient awareness of the population about preventive measures to support their mental health.
According to the expert, reducing anxiety should begin with observing the basic rules of a healthy lifestyle.
"We should start by establishing a daily routine, especially the normalization of sleep and wakefulness. If you regularly go to bed late, you actually fall asleep the very next day, thereby reducing melatonin levels. Disruption of melatonin production leads to disruptions in serotonin production. Try to fall asleep from 22:00 to 01:00 at night so that endogenous melatonin is not wasted," says Yulia Barylnik.
According to her, babies have the highest levels of melatonin, which is why they sleep so much. It decreases with age, and older people often complain of insomnia. The specialist also advises to adhere to proper nutrition, including foods rich in tryptophan, a necessary substance for the synthesis of serotonin and melatonin. Dietary recommendations include small portions every 4 hours to avoid weight gain.
In addition to quality sleep and proper nutrition, physical activity is important. Moderate activity, such as walking outdoors, has a beneficial effect on mood and overall well-being.
"After the age of 40, sarcopenia begins – a natural loss of muscle mass. It is important to add anaerobic and aerobic exercise to walking. Research shows that regular physical activity keeps cognitive functions in good condition. You should not be afraid of age-related changes, you need to treat them carefully," the expert emphasizes.
But it's definitely not worth waiting for anxiety-depressive disorders to go away on their own. Normalization of biochemical processes is possible only if active measures are taken. Micropsychiatry makes it possible to detect developmental disorders and depressive symptoms even in one-year-old children. Early diagnosis and consultations allow you to help your child in time. The first year of a child's life is unique and does not repeat itself, as the reparative possibilities at this time are maximum. Aware of the sensitivity of the child's body to environmental changes, the doctor insists on the importance of counseling children and adolescents.
Due to careful attention to one's own lifestyle and professional monitoring of the condition, it is possible to prevent serious consequences of mental disorders and maintain a high quality of life even in modern conditions of high stress levels.
