War leaves its mark on each of us. Sleepless nights, anxious thoughts, and daily stress drain our energy and weaken our bodies. However, even in the most difficult moments, it is important to find ways to support yourself and your well-being.
Clinical psychologist Tetyana Yuzvak suggests six simple yet effective exercises to help you regain control after a restless night. By practicing them regularly, you can reduce stress, feel more grounded, and restore your inner balance.
1. Breathing: Inhale the Flower – Blow Out the Candle
Breathing is the simplest way to stabilize the nervous system. Inhale slowly through your nose, imagining the scent of a flower, then exhale a little longer through your mouth as if blowing out a candle. Repeat several times. This will help you calm down and relieve tension.
2. Water – Restart Your System
Drink a glass of water. This is not just a physiological need but also a way to activate all body systems. Water helps restore balance, reduce headaches from lack of sleep, and bring mental clarity.
3. Sounding: Find Your Word
Choose a word that gives you a sense of strength and calm—something like “peace” or “strength.” Repeat it aloud or silently. If you’re in a shelter and can’t say it out loud, repeat it in your mind. This method works as self-suggestion and helps shift your brain from anxiety to stability.
4. Trembling: Shake Off the Tension
When we experience strong stress, our body tenses up. To release it, shake your hands, legs, shoulders—your whole body. Imagine shaking off anxiety like water droplets after a shower. This simple action helps relieve muscle tension and let go of built-up emotions.
5. Move: Fear Paralyzes, Movement Frees
Fear can immobilize us, but movement helps restore a sense of control. Take a step back, then forward, feeling your strength and ability to act. This psychological trick reminds you that you have inner resources to overcome fear.
6. Hug Yourself: Restore a Sense of Safety
Hug yourself and gently sway from side to side, as if soothing yourself. This activates the body’s self-soothing mechanism. If you feel like it, hum a melody that brings you comfort and peace.
We Are Stronger Together
War has taught us resilience, but it’s crucial to take care of ourselves. Use these exercises whenever you feel tension, fear, or exhaustion. Remember, we have each other, and together, we can overcome any challenge.