The Need for Psychological Support
“There’s so much pain in people…” This phrase was shared by a psychologist after another visit by the mobile medical team (MMT) to the northern villages of Zhytomyr. The demand for psychological support is incredibly high, and each time the MMT arrives in a village, the psychologist engages with the local residents.
People are becoming more aware of their need for such support, especially after two years of full-scale war that has affected everyone. Facing these challenges alone is extremely difficult, making the role of psychologists on the MMT crucial. They listen to the stories of people who are enduring immense pain—loss of loved ones, fear for the lives of family members fulfilling their military duties, anxiety for those unable to leave temporarily occupied territories, and many other concerns.
Providing Psychological Assistance
Psychologists with the MMT talk to everyone who needs support, helping them understand and manage their emotions. It’s essential to recognize that all feelings are valid. If you experience anxiety, restlessness, fear, and these thoughts persist even in your sleep, it is advisable to seek help from a psychologist to regain balance together.
Techniques to Manage Stress
However, knowing techniques to cope with difficult moments is also beneficial:
- Breathing Exercises
- When? When you feel anger, fear, or aggression building up.
- How? Inhale: one-two-three. Exhale: one-two-three. You can increase the count to find a comfortable pace. Practice this while calm so that it helps you relax during stress.
- Square Breathing
- When? When you feel anxious, scared, and your heart is racing.
- How? Find something square to look at.
- Focus on the upper left corner. Inhale: one-two-three-four.
- Shift your gaze to the upper right corner. Hold your breath: one-two-three-four.
- Move your gaze to the lower right corner. Exhale: one-two-three-four.
- Shift your gaze to the lower left corner. Hold your breath: one-two-three-four.
- Progressive Muscle Relaxation
- When? When a stressful situation has passed but you can’t let it go.
- How?
- Find a quiet place.
- Lie on the floor or lean back in a chair, placing your hands on your knees.
- Take several slow, even breaths.
- Relax your body and follow these instructions.
- Tense specific muscles for 5-10 seconds, then completely relax them for 30-45 seconds.
- Butterfly Technique
- When? When you need to regain control and stabilize yourself during moments of stress and anxiety.
- How? Cross your thumbs to mimic butterfly wings with your palms, place your wing-like hands on your collarbones, and cross your fingers in the hollow of your neck. Alternately tap your palms on your collarbones at a comfortable pace, and remember to breathe deeply. Tapping for two minutes activates the calming parasympathetic nervous system, restoring internal balance.
Ongoing Support
The MMTs, through their regular visits to the northern communities of Zhytomyr, provide an invaluable service, offering medical and psychological support to those in need. This initiative is part of the “Restoring Access to Medical Services in Zhytomyr Communities” project, implemented by the In Touch Ukraine Foundation with the support of USAID – US Agency for International Development, in partnership with Pact. The project’s activities ensure that residents have access to comprehensive health services, including crucial psychological support.