The state of prolonged war leaves a deep imprint not only on the external life, but also on the inner world of a person. Psychological resilience is a resource that is depleted if you do not consciously take care of it. In these conditions, it is extremely important to support yourself - not only physically, but also mentally and emotionally.<\/p>\n\n\n\n
One of the key steps on this path is permission - permission to ask for help, to seek professional help, to share your condition and to admit that \"it's hard for me\".<\/p>\n\n\n\n
Why we should pay attention to mental health in times of war<\/p>\n\n\n\n
In times of military instability, everyone faces different degrees of stress. Even if a person is not directly in the war zone, the information background, loss of security, changes in lifestyle and prolonged tension have their impact.<\/p>\n\n\n\n
Risks to mental health are increasing at this time:<\/p>\n\n\n\n
- chronic anxiety<\/p>\n\n\n\n
- emotional burnout<\/p>\n\n\n\n
- depressive states<\/p>\n\n\n\n
- psychosomatic symptoms<\/p>\n\n\n\n
- feelings of guilt, powerlessness or isolation<\/p>\n\n\n\n
These are not signs of \"weakness\" but an understandable reaction to a protracted crisis. It is dangerous to ignore these signals - both for yourself and for others.<\/p>\n\n\n\n
Asking for help is not a sign of weakness, but an act of responsibility.<\/p>\n\n\n\n
Culturally, we are often taught to \"hold out to the last\", not to show vulnerability, not to \"burden others with our problems\". However, psychological maturity begins with an awareness of one's own limits.<\/p>\n\n\n\n
Seeing a psychologist, psychotherapist or coach is not just about finding a solution to current difficulties. It is also about preventing deeper psycho-emotional crises, maintaining inner integrity and maintaining stability in the face of instability.<\/p>\n\n\n\n
Who to talk to when things get tough<\/p>\n\n\n\n
A psychologist is a specialist who will help you understand what is happening to you, identify internal resources, and formulate requests.<\/p>\n\n\n\n
A psychotherapist is a specialist who should be consulted in cases of deeper emotional or psychosomatic disorders, recurring patterns, and loss of meaning.<\/p>\n\n\n\n
Coach - works with goal setting, finding solutions, returning to activity and clarity in difficult periods.<\/p>\n\n\n\n
HR specialist - can be a point of access to mental health support programmes, flexible working conditions, internal initiatives (e.g. EAP services).<\/p>\n\n\n\n
What can help now: practical steps<\/p>\n\n\n\n
- Admit that you are struggling. This is the first step towards change.<\/p>\n\n\n\n
- Allow yourself to ask for help. Help is not a weakness, but a resource.<\/p>\n\n\n\n
- Plan a routine. A simple daily routine stabilises the psyche.<\/p>\n\n\n\n
- Limit the news. Protect your information space.<\/p>\n\n\n\n
- Do not isolate yourself. Seek support - from loved ones, professionals, communities.<\/p>\n\n\n\n
Bottom line: you don't have to do it alone<\/p>\n\n\n\n
Living in a time of war is a challenge for everyone. But you don't have to go through it alone. You have the right to help, support and a safe space for your emotional recovery.<\/p>\n\n\n\n
If you feel that internal resources are not enough, don't hesitate to contact us.<\/p>\n\n\n\n
A psychologist, coach, or HR specialist can be a support at this stage.<\/p>\n\n\n\n
OPTION FOR SOCIAL NETWORKS<\/p>\n\n\n\n
How to support yourself during the war - and why to ask for help<\/p>\n\n\n\n
We all live in a time of prolonged stress.<\/p>\n\n\n\n
The war has affected everyone - some have lost their homes, jobs, and landmarks. But there is one thing that has remained with us - the need for psychological support.<\/p>\n\n\n\n
Supporting yourself during a war is not about being strong against all odds. It means being able to seek help in time, not being alone, not ignoring your condition.<\/p>\n\n\n\n
Psychological health is the foundation<\/p>\n\n\n\n
In long tension, our nervous system is exhausted. They appear:<\/p>\n\n\n\n
- chronic fatigue<\/p>\n\n\n\n
- anxiety for no apparent reason<\/p>\n\n\n\n
- emotional disconnection<\/p>\n\n\n\n
- problems with sleep, appetite, concentration<\/p>\n\n\n\n
And this is a normal reaction to abnormal circumstances.<\/p>\n\n\n\n
Asking for help is a responsibility to yourself<\/p>\n\n\n\n
As a psychologist, I hear it every day:<\/p>\n\n\n\n
\"I don't want to burden anyone\", \"I have to cope on my own\".<\/p>\n\n\n\n
\u2800<\/p>\n\n\n\n
These are deeply cultural attitudes, but they do not work in reality.<\/p>\n\n\n\n
Asking for help is not weakness. It is maturity.<\/p>\n\n\n\n
It's the ability to say, \"I'm having a hard time right now. I need support\". And this is very human.<\/p>\n\n\n\n
Who to contact and when?<\/p>\n\n\n\n
- If you are in a state of chaos, a psychotherapist or psychologist can help you<\/p>\n\n\n\n
- If you want to regain focus and find a resource, try a coaching session<\/p>\n\n\n\n
- If the difficulties are work-related, contact your HR specialist, if they are open to it<\/p>\n\n\n\n
It is important not to be alone in this.<\/p>\n\n\n\n
Because you don't have to do it alone.<\/p>\n\n\n\n
A few things that can help today:<\/p>\n\n\n\n
- Allow yourself to ask for help<\/p>\n\n\n\n
- allow yourself to get tired<\/p>\n\n\n\n
- Speak out loud about your condition<\/p>\n\n\n\n
- Create a space of care - even from the smallest things<\/p>\n\n\n\n
- Seeking professional help is an investment in yourself<\/p>\n\n\n\n
If this topic resonates with you, please share it in the comments or write to us privately.<\/p>\n\n\n\n
If you want to talk about your mental health, I am open to dialogue.<\/p>\n\n\n\n
How to support yourself in times of war: why it is important to allow yourself to ask for help<\/p>\n\n\n\n
In short: war takes a toll on the psyche, even on those who are physically safe. Taking care of mental health is as necessary as sleeping or eating. Allowing yourself to seek help is a sign of maturity, not weakness.<\/p>\n\n\n\n
Why mental health is particularly vulnerable in times of war<\/p>\n\n\n\n
War is a long-term, multifactorial stressor. Even if the fighting takes place far away, the psyche reacts to constant uncertainty, information pressure and the experience of losses. In such an environment, the nervous system works in overdrive, which eventually leads to exhaustion.<\/p>\n\n\n\n
Typical manifestations of prolonged stress<\/p>\n\n\n\n
- Chronic anxiety and hypervigilance. It is difficult to relax, fall asleep, and there is a feeling of \"constant alertness\".<\/p>\n\n\n\n
- Emotional burnout. Loss of energy, motivation, and interest in favourite activities.<\/p>\n\n\n\n
- Depressive states. Feelings of hopelessness, apathy, loss of meaning, thoughts of \"nothing will change\".<\/p>\n\n\n\n
- Psychosomatic symptoms. Headache, muscle tension, stomach pain, sleep and appetite disturbances without obvious medical reasons.<\/p>\n\n\n\n
- Guilt and powerlessness. Including \"survivor's guilt\": when it seems that \"I have no right to complain, someone else is worse off\".<\/p>\n\n\n\n
Important: these reactions are a normal response of the psyche to abnormal circumstances. They are not to be ashamed of, but it is important not to ignore them.<\/p>\n\n\n\n
Why asking for help is a responsibility, not a weakness<\/p>\n\n\n\n
The cultural attitude of \"keep to yourself\" often prevents people from seeking help. In fact, help is a resource that speeds up recovery and reduces the risk of deeper crises in the future.<\/p>\n\n\n\n
- A psychologist helps to put your inner picture in order, recognise emotions, identify needs and formulate a request.<\/p>\n\n\n\n
- A psychotherapist works with traumatic experiences, repetitive scenarios, PTSD, psychosomatics. Approaches: CBT\/ CBT, EMDR, IFS (Family Systems), mindfulness, somatic methods.<\/p>\n\n\n\n
- The coach returns the focus to action: a goal, a plan, steps, restoration of clarity and responsibility. Useful for career changes, returning to activity, leadership challenges.<\/p>\n\n\n\n
- HR specialist - career counselling. Searching for new opportunities, reorientation in the professional field, dealing with stress during changes.<\/p>\n\n\n\n
Asking for help means taking care of yourself, your loved ones and your team. It is an active step, not a \"complaint\".<\/p>\n\n\n\n
An in-depth look: how war affects the psyche<\/p>\n\n\n\n
1) Uncertainty and loss of control<\/p>\n\n\n\n
The brain loves predictability. When planning breaks down, anxiety increases. The return of small \"islands of control\" (routines, rituals, to-do lists) reduces tension.<\/p>\n\n\n\n
2) Information overload<\/p>\n\n\n\n
Continuous news activates the \"alarm system\". Solution: information hygiene (check the feed 1-2 times a day, reliable sources, nightly detox).<\/p>\n\n\n\n
3) Experiencing loss<\/p>\n\n\n\n
The loss of home, relationships, work, and habitual roles is all grieving. He needs space, time and support (farewell rituals, diary, support groups, psychotherapy).<\/p>\n\n\n\n
4) Social isolation or \"micro-fatigue\" from people<\/p>\n\n\n\n
Some people are lonely, others have too many contacts. Both states need boundaries: to plan \"windows\" for recovery, to consciously choose communication.<\/p>\n\n\n\n
Practical self-support plan (7 steps)<\/p>\n\n\n\n
1. Acknowledging the state. Name your emotions out loud or in your diary: \"I feel...\". This already reduces their intensity.<\/p>\n\n\n\n
2. Reliance on the body. Sleep, nutrition, water, movement. A 10-20 minute walk every day is better than the perfect Monday workout.<\/p>\n\n\n\n
3. Breathing exercises. For example, \"4-4-6\": inhale 4s, pause 4s, exhale 6s, 3-5 minutes. Or square breathing \"4-4-4-4\".<\/p>\n\n\n\n
4. Grounding 5-4-3-2-1. Name 5 objects, 4 touches, 3 sounds, 2 smells, 1 taste - brings you back to the here and now.<\/p>\n\n\n\n
5. News restrictions. Choose two windows for information consumption. Before going to bed - a minimum of screens.<\/p>\n\n\n\n
6. Small joys every day. Coffee, music, communication with a child\/pet, a warm shower - these are not trifles, but fuel for the nervous system.<\/p>\n\n\n\n
7. Regular professional support. A psychologist\/psychotherapist\/coach is an investment in recovery and resilience.<\/p>\n\n\n\n
Tools that can be applied today<\/p>\n\n\n\n
Diary of emotions (5 minutes)<\/p>\n\n\n\n
- How do I feel now? (3 words)<\/p>\n\n\n\n
- Where is it in the body? (location, intensity 0-10)<\/p>\n\n\n\n
- What is the need behind this?<\/p>\n\n\n\n
- A small step that I can take today.<\/p>\n\n\n\n
A \"container\" for anxiety<\/p>\n\n\n\n
Imagine a sturdy box. Put the \"obsessive\" thoughts in it and agree with yourself to return to them at a certain time. The technique reduces rumination throughout the day.<\/p>\n\n\n\n
\"Comfortable state\"<\/p>\n\n\n\n
Recall\/construct an image of a state where you feel calm (smells, sounds, colours). Returning to it mentally reduces the level of arousal.<\/p>\n\n\n\n
Microstretch marks and body scanning<\/p>\n\n\n\n
Slowly move your attention from the top of your head to your feet, notice the tension and gently release it. Add light stretches of the shoulders, neck, and lower back.<\/p>\n\n\n\n
When and whom to contact<\/p>\n\n\n\n
Psychologist: if necessary<\/p>\n\n\n\n
- better understand yourself and your reactions;<\/p>\n\n\n\n
- cope with anxiety and emotional swings;<\/p>\n\n\n\n
- establish boundaries, communication, and self-care.<\/p>\n\n\n\n
Psychotherapist: if you observe<\/p>\n\n\n\n
- long-term depression, PTSD symptoms, panic attacks;<\/p>\n\n\n\n
- obsessive thoughts\/rituals, self-harming behaviour;<\/p>\n\n\n\n
- Repeated destructive scenarios in relationships\/work.<\/p>\n\n\n\n
Coach: if necessary<\/p>\n\n\n\n
- bring back action and clarity of purpose;<\/p>\n\n\n\n
- adapt in your career\/business;<\/p>\n\n\n\n
- restore focus and productivity.<\/p>\n\n\n\n
HR will help<\/p>\n\n\n\n
- connect an EAP programme (confidential counselling);<\/p>\n\n\n\n
- introduce a flexible schedule and recovery policies;<\/p>\n\n\n\n
How to choose a specialist: a checklist<\/p>\n\n\n\n
- Education\/certifications (CBT, EMDR, IFS, etc.).<\/p>\n\n\n\n
- Experience in dealing with war trauma\/grief\/burnout.<\/p>\n\n\n\n
- Format: online or offline, duration and frequency of sessions.<\/p>\n\n\n\n
- Contract: goals, boundaries, confidentiality, cost, ethics.<\/p>\n\n\n\n
- A sense of security in contact: \"I am heard and respected\".<\/p>\n\n\n\n
Safe boundaries in work and life<\/p>\n\n\n\n
- Define \"red zones\": what you definitely do not read\/discuss if it destabilises you.<\/p>\n\n\n\n
- Let your family and colleagues know what you need (\"I need silence for 15 minutes after the meeting\").<\/p>\n\n\n\n
- Think of \"no\" as taking care of yourself, not as giving up on people.<\/p>\n\n\n\n
When you need urgent help<\/p>\n\n\n\n
If you experience suicidal thoughts\/intentions, severe dissociation, self-harm, or a sudden deterioration in your physical condition, seek immediate professional help. Don't be alone, tell your loved ones\/support services. (We do not provide phone numbers in this material to avoid outdated information - check the current contacts in your area).<\/p>\n\n\n\n
Frequently asked questions (FAQ)<\/p>\n\n\n\n
Is it \"normal\" to see a psychologist if others are feeling worse?<\/p>\n\n\n\n
Yes. Comparing suffering does not help anyone. Your condition is important and worthy of support.<\/p>\n\n\n\n
Will online psychotherapy help?<\/p>\n\n\n\n
Yes, for many requests, the online format is as good as offline. Stable communication, privacy and regularity are important.<\/p>\n\n\n\n
How long will the recovery take?<\/p>\n\n\n\n
Individual. For some people, 6-12 sessions are enough, while others need longer work. Regularity and clear goals are important.<\/p>\n\n\n\n
Can coaching replace therapy?<\/p>\n\n\n\n
No. Coaching is about goals and actions. If there is a trauma\/disorder, you should start with psychotherapy and add coaching when the condition stabilises.<\/p>\n\n\n\n
What to do if your employer ignores the topic of mental health?<\/p>\n\n\n\n
Start small: offer a short lecture, a needs survey, a pilot session with a psychologist. Even 1-2 interventions can reduce tension in the team.<\/p>\n\n\n\n
For business and HR: what works<\/p>\n\n\n\n
- EAP (Employee Assistance Programme). Confidential sessions with a psychologist\/coach for employees and their families.<\/p>\n\n\n\n
- Leadership practices of caring: 1:1 conversations, accessible leave policies, \"quiet hours\" without meetings.<\/p>\n\n\n\n
- Education: training in stress management, burnout, first aid (PFA), crisis communication.<\/p>\n\n\n\n
- Wellbeing monitoring: regular pulse surveys, feedback channels, access to resources.<\/p>\n\n\n\n
If you feel that your own resources are not enough, don't hesitate to contact us. A psychologist, psychotherapist, coach or HR consultant can help you: during a session, in building a recovery plan, in creating a supportive environment.<\/p>\n\n\n\n
Taking care of yourself is not selfish. It is an investment in your resilience, relationships, team and future.<\/p>","protected":false},"excerpt":{"rendered":"
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