The answer is one to both questions: take care of hormones.
Dopamine. Chemistry rewards itself. Finish things (even micro-things) “Done – well done” – our brain likes to think.
Do rituals of self-care – self-massage, normal oral hygiene, long combing (microcirculation), just lie down.
The most balanced diet.
There is a downside – overeating from rewarding yourself with food, filling it with emptiness, suppressing anxiety. But keep in mind that food is a fuel, not a distressor. Look adequately at what you do.
Celebration of small victories. Praise yourself! For example, for the previous paragraph.
Serotonin. Mood stabilizer.
Meditation. Proven 1000 times.
Aerobic exercise: charging, squats, active walking, just a slow walk in nature. But the thoughts should not be in the news, but together with the temperature, humidity, wind. Watch, study, see how beautiful, nature is incredible, even five minutes a day.
Endorphins. It is also a natural anesthetic.
Green tea, herbs.
Bitter chocolate, vanilla.
Hugs, even just holding someone’s hand (you can also hug yourself).
Time with children, family, pets.
Melatonin. A better recovery has not yet been invented
Sleep, it is better to 22-23: 30, but it is more important to just pour the norm of 6-8 hours at least sometimes, at least choosing a nap. In complete darkness, coolness, preferably under a heavy blanket.
Reduction of light load after sunset (without bright and blue cold light, switch gadgets to night mode).
Reduction of stimulants (including coffee and alcohol) in the evening.