Psychologists Online in Psychological Support Spaces
For the second month now, psychological support spaces (PSS) have been operating in the communities of Olevsk, Narodychi, and Slovechne in the Zhytomyr region. This project is implemented by the In Touch Ukraine Foundation with the support of the United States Agency for International Development (USAID). After analyzing the requests from community members who have visited these spaces, our specialists have noted that the majority of concerns stem from emotional tension and fear caused by ongoing military actions.
In the current climate of uncertainty, where safety has become a priority, many people are experiencing heightened levels of fear and emotional tension. These feelings can significantly impact our mental and physical health, making it essential to know how to manage them effectively.
1. Acknowledge the Fear
The first step in overcoming fear is to acknowledge it. Often, we try to ignore or suppress our feelings, which only increases emotional tension. It’s important to recognize that fear is a normal response to threat or uncertainty. By acknowledging your fear, you can begin to address it.
2. Deep Breathing and Relaxation
Deep breathing is a simple and effective way to calm the nervous system. Try this deep breathing technique: inhale through your nose for a count of four, hold your breath for four seconds, and exhale through your mouth for a count of six. This can help reduce anxiety and bring a sense of control over your emotional state.
3. Focus on the Present Moment
Mindfulness techniques help you focus on the present moment instead of worrying about the past or fearing the future. One way to practice mindfulness is through mindful observation: pay attention to what you see, hear, and feel around you right now. This can distract you from anxious thoughts and reduce stress.
4. Physical Activity
Regular physical exercise is a natural way to reduce stress and anxiety. It helps the body produce endorphins—hormones of joy that improve mood. You can choose any activity you enjoy: walking, yoga, running, dancing, etc.
5. Social Support
Don’t hesitate to reach out for support from friends, family, or colleagues. Communication with loved ones helps you feel less isolated and provides an opportunity to share your experiences. Sometimes, simply discussing your feelings with others can significantly reduce fear.
6. Control Your Information Intake
Limit the time you spend watching news or scrolling through social media, especially if it causes you distress. Choose reliable sources of information and set boundaries for your news consumption. This can help reduce emotional tension and maintain a sense of calm.
Techniques from Psychologist Tetiana Yuzvak for Overcoming Fear and Emotional Tension
The “Feeding Crocodiles Your Fears” Technique
Sometimes, we feel overwhelmed by a large fear that paralyzes our mind and body. This simple technique can help you overcome fear and stabilize your emotions.
🐉 Imagine that crocodiles can eat your fears. Draw as many crocodiles as you need.
🐉 Imagine feeding these crocodiles your fears.
🐉 Visualize the crocodiles swimming away once they are full, taking all your fears far away with them.
Give it a try! 😉 Free yourself from fear.
“Letting Off Steam” – An Exercise to Reduce Emotional Tension While Maintaining Self-Control
This method is so natural that people often do it intuitively in moments when emotions are overwhelming. However, it can also be used consciously.
1️⃣ Find a moment to stop and take a pause.
2️⃣ Allow your body to settle into a comfortable position.
3️⃣ Take a deep, but not too deep, breath.
4️⃣ Purse your lips and release the air through them as if you were trying to cool hot food. Control the speed of the exhale so that it is comfortable.
5️⃣ Imagine that with this air, excess tension is leaving your body, while you control the release in a way that is comfortable and safe.
6️⃣ Repeat the inhale and exhale through pursed lips three times, or as many times as you feel appropriate.
Perform this exercise with care for yourself and the intention to make yourself feel better.
Recommendation: Seek Help from a Psychologist If Needed
If you find it difficult to cope with fear or emotional tension on your own, don’t hesitate to seek help from professional psychologists. Residents of Olevsk, Narodychi, and Slovechne communities in the Zhytomyr region have a unique opportunity to receive free consultations at specially created psychological support spaces.
How to Book a Session:
To access free online psychological services, you can book a consultation by following this [link here]. In these spaces, you will find not only professional support but also the opportunity to overcome the challenges you face.
Who Can Use These Services:
Consultations are available to all community members, including women, children, the elderly, internally displaced persons, survivors of violence, and individuals with disabilities. Here, everyone will find a place where they are heard, understood, and helped.
Remember that your mental health is extremely important. Taking care of it is not only the key to your personal well-being but also a step toward maintaining harmony and control in your life. Don’t hesitate to seek help—you are not alone, and together we can overcome any challenges.
ℹ️This project is implemented by the In Touch Ukraine Foundation with the support of the United States Agency for International Development (USAID). The project is executed by a consortium of three organizations: Pact, FHI 360, and AFEW-Ukraine (“AIDS Foundation East-West”).