How not to go crazy during the war – advice from a psychologist

During the war, anxiety, fear and a sense of constant danger increased among Ukrainians. Sirens, bombings and daily news have had a negative impact even on stress-resistant people. How to maintain mental health during martial law during the day, they told in the telegram channel “Psychological support”.

Morning

Psychologist Alexander Avramchuk recommends prepare an emergency bag. But do not forget about the typical morning routines that were a pleasure before the war.

Check if the necessary things and a suitcase are collected in case of a quick response. Prepared things and placing them at hand reduce panic when you need to act quickly. Do a typical exercise, any physical stretching exercise for at least 5 minutes: after sleep, the body may be in a state of tension. Physical activity and stretching activate not only the cardiovascular system and muscles, but the parasympathetic nervous system, – said Alexander Avramchuk.

Relax in the morning and a hearty meal before a busy working day – necessary for everyone.

Do the things that normally tone you up and gives pleasure: turn on your favorite music, look at old photos, write and ask how family and friends are doing. Eat breakfast: This is the most important meal of the day. Drink a glass of water (if possible, warm or at room temperature), – said Alexander Avramchuk.

Main part of the day

During the day don’t forget to live enjoying the moments. Yes, yes, it is “to live”, because many Ukrainians put their lives on hold during the war. Take short breaks between tasks: a few minutes of rest will help you recover and continue productive work without stress. Be socially active: Don’t avoid interacting with people. And keep order at home and at work.

Psychologist Alexander Avramchuk recommends at the end of the main part of the day Don’t ignore 4 tips:

1. Take notes things done during the day.
2. Set up a conversation with a mentor, supervisor, or friendif you have a socially active job (for example, volunteering) and need to be restored.
3. Call your loved ones and ask how they are doing.
4. Restore life resource – do something nice for yourself.

Evening

After a busy day relax and make a to-do list for tomorrow. Do not forget about the military must do.

Do an evening exercise or yoga exercises, meditation, reading (preferably not news), etc. Write down a few things (3-5, no more that you plan to do tomorrow) if circumstances do not change. Check if everything is in placethat you plan to wear or take with you tomorrow (including a suitcase for quick response). Prepare a place to sleep: do not go to bed hungry; try to go to bed at the same time, – said Alexander Avramchuk.

Previously, they told why swearing is useful during the war – the answer of a psychologist.