Adaptation to Crisis and War: Practical Tips

Crisis and war significantly change the usual way of life, requiring people to adapt in new ways. Psychologists highlight three main strategies for adaptation:

1. Repression – ignoring reality, which can lead to accumulated stress and psychological problems. This approach is dangerous because the person avoids dealing with the issue, worsening their condition.
2. Merging – when a person “merges” with the pain and fear of others. Constant anxiety and emotional overload can severely impact one’s psychological state, leading to chronic stress.
3. Gradual adaptation – the healthiest way to respond to a crisis. A person accepts the new reality, sets goals, and seeks ways to achieve them.

Factors complicating adaptation:

• The need to change one’s way of life. Major changes in household, living conditions, or professional activities after the war can be a significant challenge, both physically and mentally.
• Psychological barriers. The experience of war can cause PTSD, anxiety, depression, and other difficulties in reintegrating into everyday life. These problems can hinder a return to normal functioning.
• Adapting to new conditions. Returning to family life, redistributing roles and responsibilities may require additional adaptation.

Psychologists emphasize that gradual adaptation is the only healthy and constructive way to cope with a crisis.

Tips for adapting to new circumstances:

1. Acknowledge your emotions. Fear, anxiety, and anger are normal reactions to abnormal circumstances. Don’t be afraid to feel these emotions.
2. Seek support. Don’t isolate yourself with your feelings; talk to your loved ones or professionals.
3. Stick to a daily routine. Regular meals, sleep, and exercise help maintain physical and emotional health.
4. Focus on what you can control. Don’t waste energy on things you can’t change; focus on your actions.
5. Set small goals. Achieving even minor tasks will give you a sense of control over your life.
6. Reevaluate your values. War may force you to reconsider your values and priorities. Don’t be afraid to find new ways of self-realization.
7. Remember, you are not alone. Millions of people in Ukraine are going through the same challenges. Together, we can overcome this difficult time.
8. Seek professional help. If it’s hard to cope with adaptation problems on your own, don’t hesitate to reach out to a therapist or psychologist.

Remember, gradual adaptation is the key to maintaining health and stability in a crisis.