The war has changed our perception of the world, disrupting the basic sense of safety that forms the foundation of our stability and peace. This feeling gives us the energy to live, confidence in tomorrow, and the ability to build meaningful relationships. When it’s lacking, many people feel constant anxiety, tension, and a shortage of strength.
How Does Losing a Sense of Safety Affect the Body?
When the basic sense of safety is disrupted, we may experience physical reactions such as:
- constant muscle tension;
- heaviness in the body;
- increased heart rate.
All of this negatively impacts our overall physical state: sleep is disrupted, energy levels drop, and it becomes difficult to concentrate. Anxiety levels rise as we try to control both our surroundings and our inner state.
How Can We Restore a Sense of Safety?
Unfortunately, we cannot always ensure complete safety in the face of constant threats. However, we can help ourselves create a sense of security within the limits of our circumstances. Below are some tips to help bring back peace and stability.
Practices for Restoring Safety
Awareness of Safe Moments
Notice times when you feel safe, even during difficult periods. For example, while walking in the park, having dinner with friends or family, or chatting over a cup of tea. Ask yourself: “Do I feel safe in this moment?” If the answer is yes, allow yourself to fully experience it. Pay attention to your breathing, heart rate, and overall body state.
Techniques for Reducing Anxiety:
- Exercise “Safe Place”. Imagine a place where you feel comfortable and calm. This could be a room in your home, a spot in nature, or an imaginary space. Focus on the details of this place and feel its safe atmosphere.
- Breathing “4-7-8”. Inhale deeply for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds. Repeat until your breathing feels calm and steady.
- “Grounding” Technique. Focus on five things you can see around you, four you can touch, three you can hear, two you can smell, and one you can taste.
- Alternate Breathing Technique. Close your right nostril and inhale through the left, then close the left nostril and exhale through the right. Repeat several times.
- Self-Support Hugs. Hug yourself, feel your own warmth and support.
Restoring a sense of safety is a gradual process that requires time, patience, and regular practice. However, reclaiming peace of mind is the foundation of our well-being. Remember that your peace is worth striving for, even in challenging times.
