In times of instability - war, forced displacement, economic changes or personal crises - we can easily lose our sense of control. The outside world changes quickly, sometimes suddenly and painfully. But despite this, every person has something that is always with them. These are internal supports - those deep resources that help to withstand stress, make decisions, move forward and not lose oneself.
They do not depend on country, place of residence, work or even circumstances.
They are about you. And they are always with you.
What are internal supports?
Internal supports are psychological resources that build resilience and enable a person to remain stable even when chaos reigns around them.
These are ours:
- beliefs and values;
- emotional skills;
- ability to self-regulate;
- life experience;
- communication and networking skills;
- understanding of the world, yourself and your power;
- physical and mental rituals that restore a sense of control.
In times of crisis, these supports become critically important - they help us not to dissolve in fear or anxiety.
Why internal resilience is especially important in times of war and instability
The war in Ukraine has become a collective traumatic experience.
Millions of people have lost home, work, the usual rhythm of life, predictability, loved ones.
In such conditions, external supports collapse and sensation disappears:
- stability;
- security;
- Habitual social roles are changing;
- professional certainty is disappearing;
- plans for the future are being destroyed.
When the “ground under our feet” disappears, we return to what is inside:
to the skills that help you stay strong.
Five key internal supports that are always with you
1. Body-based regulation: regulation through physical sensations
The body is the most reliable signalling system.
Techniques that restore a sense of support:
- restoration of breathing;
- grounding due to the feet' contact with the surface;
- physical exercises, stretching
- delicious healthy food and drinks;
- walks;
- sleep and rest rituals.
The body is always here - and it can be an anchor point in a moment of chaos.
2. Values-based approach
Even if everything changes values remain.
They provide direction when the future is unclear.
Examples of pillar values:
- freedom;
- mutual assistance;
- development;
- love of family;
- responsibility;
- spirituality.
Ask yourself:
“What is still important to me even now?” - this question brings back focus and an internal vector.
3. Relying on experience and crises already experienced
Each person went through difficulties - and each time they got up.
Make a list:
“What have I overcome before?”
This creates a sense of strength and competence.
Your experience is a resource that cannot be taken away.
4. Reliance on relationships and ability to ask for support
Even one person who can and wants to listen is a support.
There may be support:
- emotional;
- informational;
- practical;
- spiritual.
The ability to ask for help is maturity and strength.
5. Relying on internal autonomy: “I have an impact on something”
It is important to see areas of control in instability.
Even small decisions bring back a sense of power:
- create a routine;
- to organise the space;
- take a small step forward in your studies or work;
- take care of the body;
- to take a break in time.
When a person knows that they can influence at least part of their day, their anxiety level decreases.
How to develop inner strength: practical steps
1. Keep a “diary of supports”
Every day, write down 3 things that have supported you today.
2. Strengthen rituals
Morning and evening activities create a sense of predictability.
3. Practice gentle self-regulation
Breathing “4-5-6”, grounding, technique “5-4-3-2-1”, warm hugs.
4. Build on small steps
When big goals are intimidating, take small and realistic steps towards even a small goal.
5. Reduce the information load
The psyche is overloaded by the war, so information balance is an important support.
6. Contact us for support
Professional help speeds up recovery and provides more clarity.
Internal supports are something that cannot be taken away by war, relocation or uncertainty.
They are always there: in your body, experience, values, connections and ability to make choices.
When the external world is unstable, internal resources become the foundation on which to stand, act and recover.
If you want to better understand your inner strengths or learn to rely on them we will be happy to help.