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Psychological help, list of useful resources. Adapt to war

The word «war» has become almost familiar in the last few months. It’s on the news and social media. With a constant feelings of anxiety, mood swings and stress, the body of a healthy person is exhausted. How to deal with psychological problems? How to help yourself and others at the early stages of the development of anxiety? The most common problems among requests to psychologists are:

  • sense of emotional devastation, apathy, lack of interest in life
  • job burnout
  • heavy fatigue not related to physical activity
  • panic attacks
  • worry

Such emotions can seriously affect the quality of life and the ability to work. We all remember COVID-19 – from the first lockdown to the tightening of restrictions. The world has lived with the pandemic and has adapted to new circumstances. Much can be learned from this experience!

What will help distract and adapt to the new reality?

Integrate everything from an old life into new and correct some habits. To adapt to any new conditions, you need to return to the usual routine.

  • Put yourself back into the routine. This was common advice during COVID-19—sports at home, beauty treatments.
  • The simplest activities can distract you when you feel an influx of negative emotions or panic. Like cleaning, knitting, reading, listening to music, drawing, puzzles, board games, watching TV shows, films, and YouTube
  • Save time on reading and watching the news. This only adds to the anxiety.
  • Talking to a family or close person is a good distraction and soothing.
  • Tactile contact with animals is a known method of relaxation and even treatment of mental problems.
  • Health food and water balance. Dehydration drains the body, so don’t forget to drink enough water. Not tea, coffee, and drinks, but water!
  • Joke. Social media is full of memes, and YouTube is full of entertainment content. Humor is a personal defense!

What leads to burnout and how to get out of emotional burnout?

In extreme and unusual circumstances like war, lockdown, and news about global warming, it’s hard to stay focused. The main thing is to realize that the feeling of confusion, burnout at work, and apathy is a standard set of emotional states for any person. If we take on more than we can handle, it’s bound to affect every aspect of life. If you have noticed symptoms such as:

  • extreme sleepiness
  • apathy, uninterested in what is happening around you
  • deal with your routine or work tasks longer than usual or fail at all
  • headache
  • annoyance 

How to deal with burnout and exhaustion at work

Advice from psychologists to help overcome overwork:

  • full sleep (8-10 hours)
  • restrict the flow of information
  • regular diet
  • outdoor walks, warm-ups
  • change physical and mental activities. Taking time for short breaks
  • learn to prioritize. Time management
  • practice focus

7 Signs of Emotional Burnout (YouTube)

How to Bounce Back from Burnout in 3 simple steps (YouTube)

Literature for motivation and self-organization: 

“The Way We’re Working Isn’t Working: The Four Forgotten Needs That Energize Great Performance” Tony Schwartz, Jean Gomes, Catherine McCarthy

“Drive: The Surprising Truth About What Motivates Us” Daniel H.Pink

How to Combat Apathy

It happens that everything seems fine, but you don’t want to do anything, you’re not motivated, and the thought of common causes almost physical pain. Apathy comes after the body has exhausted its ability to mobilize internal resources. This is a normal reaction of the body under emotional “swings”. But we can’t let apathy get you depressed! Depression is a condition that is difficult to cope by yourself, without the help of a specialist. Few tips: 

  • Give yourself time to live in a «weakened mode». Do not assume a lot of commitments
  • Accept the fact that you are not now able to function at full capacity
  • Switch to a diet rich in substances that stimulate the production of happiness hormones: nuts, bananas, wine, redfish, cakes, chocolate, etc.

What to do when you feel like doing nothing (unmotivated, burnout, unproductive) (YouTube)

Literature for motivation and self-organization:

“Cure: A Journey into the Science of Mind Over Body” Jo Marchant

Personal Development for Smart People: The Conscious Pursuit of Personal Growth” Steve Pavlina

How to deal with nervousness, panic and anxiety

Anxiety is manifested through thoughts that can lead to stress. Panic attacks often start from anxious thoughts. The person in a state of panic is easily noticed in the crowd, this emotion is felt physically.

How do you know you’re having a panic attack?

Signs of a panic attack:

  • rapid heartbeat
  • feeling weak, dizzy or nauseated
  • a feeling of heat or cold, accompanied by sweating or chills
  • tingling, numbness or trembling in the extremities
  • severe chest or abdominal pains
  • breathing difficulty, asphyxiation
  • sense of loss of control, horror, imminent death

What to do with panic attacks

  • Focus on breathing: take slow breaths and exhales, counting to five
  • Focus on the sensory experience. For example, eat a candy or chew mint gum, touch or snuggle up on something soft
  • If there is an opportunity, you need to lie down, relax as much as possible and breathe on the technique: three seconds of breathing, seven seconds of breathing, and eight seconds of slow breathing.

What causes panic attacks, and how can you prevent them? (YouTube)

10-minute meditation for anxiety (YouTube)

Box breathing relaxation technique: how to calm feelings of stress or anxiety (YouTube)

Be healthy and take care of yourself!