Under normal circumstances, a person experiencing any mental difficulties or problems would seek the help of a qualified psychologist to help them cope with them. However, millions of Ukrainians do not have the opportunity to do so, or the sessions with a specialist are not enough to completely overcome the symptoms of post-traumatic stress or depression. That is why psychological self-help during the war is very important today. It consists of performing certain exercises and techniques, as well as following a regimen and other important points that, in combination, help to stabilize the state of mind and find emotional and mental balance.
Psychological exercises and techniques
Even during war, people can feel differently at different times. Sometimes they are quite calm and reasonable, and sometimes they are overwhelmed by panic, intense fear or despair. In such critical moments, psychologists recommend certain techniques, both physiological and psychological. They effectively shift the focus of attention, allow you to calm down and tune in to a more positive mood.
If you are feeling very confused, afraid, or anxious, you need to find a foothold. And it is recommended to do this literally. Find a table, chair, or wall that you can lean on. Try to focus on this object as a kind of support, feel its strength and stability.
- If you are feeling very confused, afraid, or anxious, you need to find a foothold. And it is recommended to do this literally. Find a table, chair, or wall that you can lean on. Try to focus on this object as a kind of support, feel its strength and stability.
- A regular self-massage can help relieve tension in the body. It should be used to relax tight muscles.
- You can also recover with simple physical exercises. These can be squats, arm swings, or even alternate tension and relaxation of certain muscle groups.
- Breathing exercises have a good calming effect. At such moments, try to focus your attention on your breathing as much as possible. Take a deep breath through your nose, hold it for 4 seconds, and exhale slowly. Repeat this exercise until you feel that your condition has returned to normal.
- Your imagination can also provide self-support. If you feel afraid or anxious, close your eyes and try to conjure up an image of a safe place. It can be a memory from your childhood or just an imaginary place, the main thing is that you associate it with safety and comfort. Try to hold this image in your mind, mentally transport yourself to the specified location, and think of the thoughts and feelings it evokes. This exercise is very simple, but it has a powerful effect.
How to improve your psychological state during the war?
Permanent stress is one of the peculiarities of wartime. And there are practically no people who have not experienced it. Since adaptation to stress is gradual, it is important to help yourself cope with tension, increased anxiety, and other similar problems. Everyone can do this, it’s enough to make some changes to your lifestyle.
First of all, psychologists recommend introducing certain rituals into your routine. For example, going for a walk before bed or reading a book alone every day. Such simple techniques help you to feel that despite the war, life has a place for pleasant moments, and that you should not deny yourself small pleasures.
The psychological state is well restored when you are outdoors or when you communicate with animals. Therefore, whenever possible, go for a walk at least in the nearest park. If you do not have a pet, you can visit animal shelters, especially since they always need volunteer help.
Psychological self-help during the war also involves creating a safe environment around you, of course, as much as possible in such circumstances. It also means a circle of people with whom you feel comfortable and can trust them with your innermost thoughts. These simple methods will definitely improve your well-being and help you find your footing. And this is exactly what we all need in these difficult times.