How to keep swimming forward when the route is confusing and the bottom is not in sight
Posted: Wed Jan 29, 2025 6:56 am
We live in an era of change, and, admittedly, our lives will never be the same again. We are trying to maintain our peace of mind in the midst of negative news, with borders half-closed and sanctions with no end in sight.
If you feel uncertain about the future and do not understand what to do next, it is time to stop and realize the changes, reconsider your views on what is happening and see the prospects. For obvious reasons, this article will be of little use to those who are in immediate danger, as well as to those who are sure that they will only benefit from the current economic situation.
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We've collected advice from professionals in various fields of life - from mental ukraine whatsapp list and physical health to political science and rhetoric - that will help you regain your footing, get back to your usual work, and stop worrying about things you can't influence.
Put on a life jacket
Put on a life jacket
Panic does not help to make a decision. The news scares us, and it is difficult for us to concentrate. In the system of information overload, psychotherapist Marina Travkova advises to pay attention to your body: to determine where inside you feel anxiety. For example, it could be weakness in the legs, a tight feeling in the chest, or something else. Observe such sensations as a phenomenon separate from you. This helps to reduce their severity.
Simple and natural actions will help to distract: hug someone or yourself, take deep long exhalations (you can even blow up balloons), wrap yourself in a blanket or cover yourself with a heavy blanket. The " butterfly " exercise from EMDR, a psychotherapy method developed to treat post-traumatic stress disorder, helps with anxiety. Since the hormones adrenaline and cortisol are responsible for anxiety, you should drink more liquid to dissolve them.
A specialist in working with mental trauma, Marianna Goroshchenko, recommends using the “grounding” method, a technique from the practice of mindfulness. If you focus on sensory stimuli: smells, sounds, colors, shapes of objects, this allows the consciousness to return from the future (where we are in danger) or the past (where we have experienced something threatening) to the present moment, where we are safe.
Even a panic attack is essentially associated with improper breathing. Body-oriented therapist Ekaterina Shchuka explains that when this process starts, a person begins to breathe shallowly and frequently. This provokes all the other symptoms. A panic attack itself will not kill a person, but it can trigger, for example, a heart attack. It turns out that at the moment of fear and anxiety, you need to breathe correctly. In most cases, three deep breaths in and out help stop panic. Remember this in times of stress, and if you see someone panicking, help them shift their focus from fear to breathing.
Keep calm
Keep calm
Now let's talk about the cause of panic. In the world of information technology, we are more often worried about the news. It is easier for us to be infected with someone else's emotion or to waste our nerves and time on a fake. Media expert and historian Ilya Yablokov advises to be as critical as possible of visual content now. It seems that photos and videos are more truthful than text or eyewitness accounts, but in fact, they evoke a more vivid emotional response. They make us sad, afraid or happy to a greater extent, and we always want to share strong emotions. This is how false information is spread: we share what impressed us and are in no hurry to check its veracity. Leonid Smekhov
If you feel uncertain about the future and do not understand what to do next, it is time to stop and realize the changes, reconsider your views on what is happening and see the prospects. For obvious reasons, this article will be of little use to those who are in immediate danger, as well as to those who are sure that they will only benefit from the current economic situation.
Useful material about CRM implementation
How to Save Money
When Implementing CRM:
10 Tips from Experts
For those who want:
implement a CRM system easily and without errors
check how you have implemented CRM and what can be improved
Understand how to save time and money using proven tips from experts
Get it for free
We've collected advice from professionals in various fields of life - from mental ukraine whatsapp list and physical health to political science and rhetoric - that will help you regain your footing, get back to your usual work, and stop worrying about things you can't influence.
Put on a life jacket
Put on a life jacket
Panic does not help to make a decision. The news scares us, and it is difficult for us to concentrate. In the system of information overload, psychotherapist Marina Travkova advises to pay attention to your body: to determine where inside you feel anxiety. For example, it could be weakness in the legs, a tight feeling in the chest, or something else. Observe such sensations as a phenomenon separate from you. This helps to reduce their severity.
Simple and natural actions will help to distract: hug someone or yourself, take deep long exhalations (you can even blow up balloons), wrap yourself in a blanket or cover yourself with a heavy blanket. The " butterfly " exercise from EMDR, a psychotherapy method developed to treat post-traumatic stress disorder, helps with anxiety. Since the hormones adrenaline and cortisol are responsible for anxiety, you should drink more liquid to dissolve them.
A specialist in working with mental trauma, Marianna Goroshchenko, recommends using the “grounding” method, a technique from the practice of mindfulness. If you focus on sensory stimuli: smells, sounds, colors, shapes of objects, this allows the consciousness to return from the future (where we are in danger) or the past (where we have experienced something threatening) to the present moment, where we are safe.
Even a panic attack is essentially associated with improper breathing. Body-oriented therapist Ekaterina Shchuka explains that when this process starts, a person begins to breathe shallowly and frequently. This provokes all the other symptoms. A panic attack itself will not kill a person, but it can trigger, for example, a heart attack. It turns out that at the moment of fear and anxiety, you need to breathe correctly. In most cases, three deep breaths in and out help stop panic. Remember this in times of stress, and if you see someone panicking, help them shift their focus from fear to breathing.
Keep calm
Keep calm
Now let's talk about the cause of panic. In the world of information technology, we are more often worried about the news. It is easier for us to be infected with someone else's emotion or to waste our nerves and time on a fake. Media expert and historian Ilya Yablokov advises to be as critical as possible of visual content now. It seems that photos and videos are more truthful than text or eyewitness accounts, but in fact, they evoke a more vivid emotional response. They make us sad, afraid or happy to a greater extent, and we always want to share strong emotions. This is how false information is spread: we share what impressed us and are in no hurry to check its veracity. Leonid Smekhov