How to Minimize the Effects of Stress During War: Basic Psychological Help

Stress is a protective reaction of the body to external stimuli. In modern realities, unfortunately, stressful situations are becoming the “norm” for Ukrainians. Every day, each of us experiences a kaleidoscope of complex emotions - from fear and despair to aggression and apathy. Even in conditional safety, the human psyche is in constant tension, and this affects not only a person’s behavior, his emotions and mood, but also the body as a whole.

The effect of stress on the body

The central nervous and endocrine systems suffer: a person becomes vulnerable, can either overeat or refuse to eat. Stress can lead to alcohol abuse.

At the level of the respiratory and cardiovascular systems, stress is manifested by rapid breathing, rapid heartbeat. To provide the strength for an immediate reaction, the vessels constrict and send more oxygen to the muscles, resulting in an increase in blood pressure. Such conditions are dangerous for people with asthma, and also increase the risk of stroke and heart attack.

The muscular system under chronic stress is often in constant tension, which causes pain throughout the body.

Stress also affects the digestive system , namely the transport of food. Depending on the characteristics of the organism, diarrhea, constipation, nausea, and abdominal pain become manifestations of stress.

The immune system under the influence of stress hormones becomes more vulnerable to viral diseases. In addition, the recovery time of the body after illness or injury may increase.

Stress, causing constant emotional exhaustion, also affects the reproductive system : in men, it leads to a decrease in testosterone levels; in women, it causes increased pain, a violation of the regularity of the menstrual cycle.

Help is in our hands

Is it possible to cope with stress on your own and help your loved ones get through difficult times? Experts advise to prevent stressful conditions.

What can you do to not bring your body to a difficult state? Physical activity (even a light engine in the morning); communication with friends and family; normalization of sleep; Any hobby (such as painting) that is enjoyable can help you deal with stress. In a previous article , we also wrote about the importance of being able to plan your day and stick to your normal routine.

And you also need to have a minimum set of basic psychological assistance techniques. You can get them on a free course. "‎Basic psychological assistance in war conditions" from the educational platform Prometheus . This is the first course entirely created in the conditions of war as a response to the needs of the people.

The course starts on May 5th. Classes will be held in the format of video lectures with theoretical and practical parts and tests that will help to acquire knowledge.

The course is deeply practical and based on many years of experience working with people who are going through crisis situations. On this course you:

• learn to identify signs of stress and stress reactions to it in a timely manner,
• learn how to cope with crises and stabilize the psyche,
• learn proven and simple techniques for providing psychological first aid to yourself and those around you.

You can get acquainted with the detailed program of the course and register on the Prometheus website.

The organizers note: "The program will not replace professional psychological and psychotherapeutic work, but it will be useful for stabilization and will help to significantly reduce the level of psychological trauma."
Access to the course is free , you will need the Internet and some free time. Upon completion of the course, you will be able to generate a certificate provided that you complete the test tasks and receive at least 60% of the total points.

According to the authors of the course, "the use of techniques and knowledge in the course of basic psychological assistance can not only point-stabilize the psyche under stress, but also prevent the aggravation of psychological problems and their transition to the chronic stage."

⠀