How to help yourself during a period of severe stress or in a traumatic situation

(The article was written during the January events in Kazakhstan, when all Kazakhstanis became witnesses and participants in difficult events. But the fact that such events can happen anywhere on our planet, and they already occur periodically in different countries, is a fact. Therefore, I think that every person will benefit from basic self-help recommendations during such a difficult life period).

What is happening to all of us at the moment is a trauma. Each of us is now having a traumatic experience. And so that this experience does not go into the category of PTSD (post-traumatic stress disorder) and does not respond with serious consequences in the future, I offer you several ways to survive this difficult period:

🔴 Body Notice how you feel in your body right now? What does your body want? How would he be comfortable now? Maybe you want to lie down, maybe go in for sports (just not to the point of fanaticism, but for now you feel that the body responds positively). Maybe you want warmth, then dress warmer or wrap yourself in a blanket. Maybe the body is hot, then vice versa, put on something lighter. If you are experiencing stress, then try breathing practices. During such a period, it is necessary to be more sensitive to the needs of the body.

🔴 Feelings and emotions What feelings and emotions do you experience (look at the table with feelings, what resonates with you)?

What are you reacting to? What exactly is causing these reactions in you? Try not to deny, not to ignore what is happening to you. Acknowledge your feelings and look for a way to respond: cry, be afraid, get angry, face your powerlessness, etc. If you can’t express emotions in this way, then try using other methods to express feelings: drawing, dancing, modeling from plasticine, singing, etc. And remember, everything you experience is NORMAL!

🔴 Recognize reality This is a very important point, because while you are in denial or ignorance of what is really happening, you cannot rely on anything and react, and you cannot move on. At this point, there is no need to look for right and wrong. It is important to accept the fact of the complexity of the situation: that they are shooting, that people are dying, that it is not yet safe on the street, that money is running out, etc.

🔴 Basic needs Even if there is no strength and mood, arrange for yourself the satisfaction of all basic needs: sleep, water, food. Even a timer will help here, eat at least a little on an alarm clock, and drink water). Think about how you can organize at least a sense of security in your home. Determine for yourself what (what activities, amenities, etc.) makes you feel safe (at home/outdoors, etc.)?

🔴 Rituals In order not to fall into difficult experiences, try to keep your usual rituals: wash your face, brush your teeth, make your bed, take a shower, etc. This helps to maintain a sense of control over one’s own life and stay in oneself.

🔴 Information detox If you react very brightly to the news, try not to read it or read only a certain part of it. If they try to tell you something that might offend you, then ask them not to tell you anything until you ask.

🔴 Distract Find your own ways to take your mind off the volume of news, theories, etc. Get distracted by something that brings you pleasure: drawing, reading, embroidery, playing with children, etc. You don’t need to do “useful” things because you “must”. Clean only if it is really important or part of your safety (for some people, cleaning and putting things in their places helps reduce anxiety and maintain a sense of control).

🔴 Communication Keep in touch with people you trust and feel comfortable with. It can even be 5 minute conversations or short correspondence. Exclude for a while (if possible) communication with people with whom there are conflicts or disagreements, so as not to add stress to yourself.

🔴 Do not rush to return to your usual life Focus on yourself, on all of the above points, and if you feel inner readiness, only then try to gradually return to your usual life, observing safety measures. Listen to yourself. If it is not possible, but there is a need to return to your usual life (work, duties, etc.), then try to organize the most gentle transition and safety (where possible). Give yourself time to get back to your old lifestyle.

🔴 Take care of yourself and your loved ones Now is not the time to sort things out or tell who to do and what to do. Everyone, even children, is not easy now. Take care of yourself first, then other people. Create comfortable conditions for yourself and help your loved ones do the same.

As far as possible, surround yourself with care, support and acceptance!