How to support yourself in conditions of severe stress? Here are self-help techniques.
1. Awareness of experiences
The best help is to honestly admit what is happening. It is normal to feel fear. Any legitimate methods of combating fear are appropriate if it makes you calmer.
2. Emergency point during panic
Find the point between the ring finger and little finger and click on it. This is the point we make when we get scared. It helps to calm down.
3. Rule: “3 liquids”
It is very important to drink plenty of water. Wash, shower, bath – as long as possible, use everything. The second liquid is sweat. If it is possible to move – move. At least squat. The third liquid is tears. If you want to cry, cry. It’s not a shame. It’s an emotion, it’s normal.
4. Create a “Diary of Life”
Write down everything that this day has given you. Your feelings, your thoughts. You will find your own recipes for peace and become a conduit of strength for others. Writing is very helpful, structuring and calming.
5. Watch your breathing
Inhale for 2 bars and exhale for 4 or 6. That is, hold your breath. Children can be given patter so that they can speak it on the exhale.
We wrote more about breathing techniques here.
6. Watch the movements
When we are in a state of stress, we mostly walk in parallel: right arm, right leg. This indicates a violation of the connection between the brain balls. Try to go crosswise: left arm, right leg.
7. Tap the chest, make one stroke per second, alternating hands
Speak about yourself or out loud: “I can handle it, the situation is really difficult, but I will do it.” Exercise helps to return the heartbeat to a normal rhythm.
If you can not cope with the burden of mental health on their own – seek professional help from a psychotherapist.