War is a difficult test for everyone. Especially if months or even years pass in such conditions. Our nervous system and psyche suffer from constant stress, which is why there is a sharp increase in various psychological pathologies. However, even if you have managed to avoid such serious conditions as depression or post-traumatic stress disorder, it is still rare to have a stable psyche. In particular, the phenomenon of emotional swings during war is very common. This condition is not threatening, but it worsens the quality of life and creates various problems in communicating with loved ones, so it is worth learning more about what is behind this term and how to recognize and correct such a pathology.
What are emotional swings?
Emotional swings, also known as emotional swings, are a state of abrupt and often unreasonable mood changes. As soon as a person is in a good mood, something throws him or her out of balance, and every little thing starts to irritate. During the war, such sudden mood swings are often accompanied by the expectation of the end of the war. Often, we are in excessive euphoria, for example, after some positive news, but it quickly turns into despair and pessimism, because we realize that the fighting is likely to continue for a long time. The immediate causes of such mood swings are constant anxiety, stress, fear, and sudden changes in a person’s life. These fluctuations are very exhausting for our psyche, so it’s worth learning to take control of emotions.
How to accept the new reality and protect yourself from emotional swings?
After the full-scale invasion, every Ukrainian found himself in a new reality, and, frankly, few were even partially prepared for it. That is why it is very difficult to accept the events that accompany martial law. However, in reality, people have a high adaptive potential and can adapt to almost any conditions. Thanks to this, after a certain period of time, most of us come to accept the situation.
Many people experience emotional swings during the war due to a constant feeling of fear and anxiety for themselves and their families. In this situation, it is important to understand that such emotions are quite normal and to allow them. The fact that there is a war going on and people are dying is certainly terrible, and you shouldn’t deceive yourself by creating a positive picture of the world. However, it is not a good idea to despair either. In such crisis situations, our body does everything it can to survive. Therefore, we need to continue to take care of ourselves and our loved ones, find a safe place if possible, and help the army. This helps not to despair and gives hope.
Tips on how to deal with emotional swings in times of war
Of course, living with emotions and accepting them is the first and most important step to stabilizing your psyche during difficult and disturbing wartime. However, there are also some practical tips on how to improve your mental state and get rid of mood swings or at least minimize them.
- Pay a lot of attention to physical activity. Sport releases stress hormones and relieves tension, so it is very useful for those who suffer from mood swings.
- Use breathing practices to calm down. In particular, an exercise known as the “Square” is very effective. When performing it, you need to breathe for four counts: take a deep breath, hold your breath for 4 seconds, exhale, hold your breath again for 4 seconds, and so on in a circle. This technique stabilizes the state and relieves unnecessary stress.
- Try to plan your day. Of course, the war makes our lives quite unpredictable. And this adds stress and tension. It will be easier to cope with them if you can plan at least those moments that depend on you. This will help you feel a certain amount of order, which has a pronounced calming effect.
- Control the time you spend on the news. It is quite logical that during a war, people try to follow the situation in the country. But 15-20 minutes in the evening is enough to familiarize yourself with the main news. Scrolling through the feed every half hour will only add to your anxiety.
- Pay enough attention to your family and friends. Everyone needs communication, even introverts who like to spend time alone. Therefore, in such an anxious time, you should enlist the support of your loved ones. This way, you can help them and yourself through difficult moments.
It is worth remembering that it is almost impossible to completely get rid of emotional swings during a war. Therefore, you need to be prepared for them to return. But if you know how to control your emotional state, it will be much easier to cope with them.