Breathing exercises can help restore calm.
The key goal of Russia, which attacked Ukraine, is to cause panic among the population. And that's what we don't really need right now. You need to get rid of this psychological state, and how to do it correctly — said Colonel, Doctor of Psychology, expert of the Ukrainian Center for Analytics and Security Oleksandr Farmagey, reports the Chronicle.info with reference to Apostrophe.
The need for security is natural for a person, that is, what they feel now our people are the norm. Those who are psychologically prepared for what is happening, were at war, of course, perceive everything more calmly. In general, in two or three days, the psychological state should normalize. People need to be told now that what they feel now is a normal reaction, but in order for them to feel normal, there are several methods of emergency psychoregulation.
The first of these is a breathing exercise, that is, for a short period of time, take a deep breath, hold your breath, exhale, and hold your breath again, then inhale again, and so on. Such repetitions need to be done 3-4-5. After that, you need to do a self-massage of the head. If necessary, repeat all this several times. There is also another method of normalizing the psychological state associated with eye movements. It is also necessary to inhale-exhale and 15-20 eye movements to the right and left, but so that they do not hurt. This method is used to treat post-traumatic stress disorder (PTSD).
In addition, if a person has a panic and is in a state of stupor, you need to make him move, that is, walk, do some ordinary exercises, talk . If a person, on the contrary, becomes talkative himself, talks a lot, then he needs to be seated, he must take a quick deep breath — a slow exhale, so several times, after that you can do a self-massage of the head.