Place your hand on your stomach, 3 fingers below the solar plexus, and tap on this area;
Rub the tip of your nose;
If there is somewhere to lie down, lie on your back and make movements with your legs - like cycling;
Focus on your breathing: fold one hand into a boat and cover your lips with it, place the other hand on your stomach. Exhale, the hand goes down to your chest, inhale, the hand rises to your mouth;
Baking soda water – hot water and one teaspoon of baking soda. Take malaysia number data one or two sips, no more;
Lubricate your lips, rinse your mouth with water;
Stick your tongue out as far as possible, trying to touch your chest;
Look to the right, without turning your head, as far as possible for 15-20 seconds, then look away.
If a person nearby is in shock:
Do you see me? Nod.
My name is…
What is my name?
I will help you.
What is your name?
Breathe with me.
Where were you going, what were you doing (it's a miracle for us to reconstruct the chain of events)? Did you hear a sound? Did you see anything?
Now it's all over.
You are safe now.
Don't ask about emotions.
Explain that all reactions are normal now.
If the person is in a stupor, give them something to hold in their hands.
Give a bottle or cup of water in their hands (so that the person can act on their own).
How did you deal with stress before? You are coping now!
It was very difficult, but you did it.
Rub the body.
To stimulate any action.
If you follow even these minimal tips, you can keep your calm and nervous system in order.
Free psychological help: when you can't cope on your own
You can't always help yourself. If you feel like you need help, get it for free:
Psychotherapist Valeria Mamicheva created a Telegram chat for psychological help.
If you are already in a safe place, but looking for a new point of support, coaching sessions from Elizaveta Rusnak can help you .
The “ Tell Me ” platform provides psychological assistance to every Ukrainian around the clock.
"Resilience Hub" advises Ukrainians. To do this, follow the link , choose a convenient time and day. Click Confirm and enter your name, email, and phone number. The platform will select the appropriate specialist and notify you about the meeting.
The all-Ukrainian call center "Worth Living" is open. To get help, call 5522 — lifecell and Vodafone (free calls), +38 (093) 170 72 19 — Kyivstar (at the operator's rates).
The VOS app offers a premium subscription - here you can create a personal space for your mental health and chat with psychologists.