In times when powerful shelling becomes a reality for many Ukrainians, it is important to know how to support your body and mind after stressful situations. If you feel tension, trembling, or numbness — this is a natural reaction of the body to danger. Your body is trying to adapt to the stressful conditions. However, you need to help yourself release this tension and regain control of the situation.
Here are some tips on how to calm down after experiencing an explosion:
Warm up and create a sense of safety
If you feel trembling or chills after an explosion, take a warm blanket and wrap yourself in it. If possible, tie it across your chest — this will help create a sense of security. Drink some warm tea or eat something warm to soothe your nervous system.
Calm your heart
When your heart starts pounding, try lightly tapping your chest. It can be one tap per second. Say to yourself phrases like “I am here,” “I am standing,” “I am okay.” This will help you focus on the present moment and regain a sense of control.
Restore your balance
If you feel dizzy, sit down, place your feet on the floor, and focus on your breathing. Breathe in steadily and deeply, and make your exhale slightly longer. This will help you regain a sense of stability.
Use grounding techniques
If you feel panic, try grounding techniques. Here is a simple method:
- Find 5 things of the same color around you;
- Find 4 things you can touch;
- Find 3 sounds you can hear;
- Find 2 scents you can smell;
- Find 1 thing you can taste.
This will help you focus on reality and calm your mind.
Reduce numbness
If your body feels numb, try gently shaking each part of your body one at a time: arms, legs, head. This will help you regain control over your body. Gentle pats can also help you feel the boundaries of your body.
Let your emotions flow
If you feel like crying, find a safe place and allow yourself to do so. It’s important to be caring and compassionate towards yourself in these moments.
Return to normal life
After your body has calmed down, do something pleasant for yourself. Enjoy your favorite meal, listen to soothing music, talk to your loved ones, or play with your pet. Gradually return to your daily routine.
It’s important to remember that every reaction to stress is normal. Your ability to feel and react means that you are adapting to reality. Take care of your body and mind, and don’t forget the support of loved ones.
