Chronic stress and anxiety have become a daily reality for almost every Ukrainian during the full-scale war. The unfortunate occurrence of explosions before air raid warnings has only heightened these feelings. As a result, the fear of attacks is justified, even when no official alert has been issued. Many people also struggle with anxious thoughts and feel unsure about how to manage them.

The Charity Fund "Direct Inclusion" offers advice on dealing with these symptoms and shares useful psychological techniques.

Managing Anxious Thoughts

  • Write down your thoughts and concerns related to the war and the threat of attacks.
  • Analyze each one and assess how likely it is to happen. Group them from the most realistic to the least likely events. This process allows you to view your fears objectively without overwhelming emotions.
  • Focus on the most likely scenarios and create a plan to reduce risks or avoid them.

Dealing with Sudden Fear

There are several breathing techniques that can help calm your nerves. One effective method is the "Balloon" technique:

  • Place your hands on your stomach.
  • Imagine that with each inhale, you're inflating a balloon inside, and with each exhale, you're deflating it.
  • For the best results, make your exhale twice as long as you inhale.
  • Count aloud during each step to stay focused.

The "Butterfly" Technique

  • Interlock your hands.
  • Place your hands on your chest, palms against your body.
  • Gently tap your collarbones in a rhythmic pattern. This tapping, mimicking a heartbeat, can have a soothing effect.

Understanding Fear and Negative Thoughts

In stressful moments, our brain tends to put on "dark glasses." This means it hides all positivity, achievements, and hope under the weight of anxiety. It's important to eliminate these cognitive filters:

  • Thinking in extremes, seeing everything as either "black" or "white."
  • Jumping to conclusions based on incomplete information.
  • Focusing only on negative events and ignoring the positives.
  • Relying on stereotypes and labels.
  • Judging situations based solely on emotions.

If these self-help techniques don't work, reach out to professionals. Visit your family doctor or a mental health specialist. There's also an online map that lists qualified doctors.

Our Fund has previously written about managing panic attacks. The material is available via the link.