How to get yourself out of a state of numbness in times of danger? Especially, when no one is around, who could bring to consciousness? Hanna Menzhega talks about self-help methods – psychologist and expert CETA Ukraine.
Anna Menzhega
psychologist,
trainer, supervisor and consultant of the CETA Ukraine program
Many people at the time of shelling or the threat of shelling cast spells. In such cases, I always recommend such techniques:
FOCUSING
Look around you and name 3-5 things of the same color. Or say the names of five objects around you. The body is numb, so at this time we make the brain think. And vice versa, when you are emotionally numb, then physical exercises help a lot. Even sit down! Some people also find it helpful to pinch themselves lightly. In this way through bodily action – an emotional reaction is triggered.
DEEP BREATHING
In a state of any numbness, using deep breathing, we saturate our body with oxygen and it helps tremendously. Imagine, what is your stomach – it's a ball, which you slowly inflate, inhaling deeply through the nose, and blow away, exhaling through the mouth.
TECHNIQUES, WHICH WE USE AT CONSULTATIONS
We also use techniques during consultations grounding, guided visualization and progressive muscle relaxation.
hold your breath at the expense
Touch different objects, describing their color, form, texture, the temperature.
Guided visualization
Imagine yourself in a pleasant and safe place. Visualize everything to the smallest detail and mentally describe it.
Progressive muscle relaxation
Alternately strain on 10-15 seconds and relax on 15-20 seconds different muscle groups.
ABOUT THE CETA UKRAINE PROGRAM:
CETA – program of free psychological assistance to the population of Ukraine. Implemented by the NGO "Words Help" with the support of the USAID project "Building a Sustainable Public Health System", which is implemented by the Pact organization.
