
Atle Dyregrov
Professor emeritus, dr. philos
Spesialist i klinisk psykologi
Klinikk for krisepsykologi, Bergen, Norge
atle@krisepsykologi.no
War in Ukraine creates insecurity and unrest. Below are 10 tips that may be helpful in an uncertain everyday life
- Live life as normally as possible – do not let fear restrict your life
- Push worries away through distraction – a good book, a movie, or something else that locks your attention
- Think “strong thoughts” and repeat these for yourself even if you become anxious: “There is no reason for war to happen here”, “Our police and defense are more vigilant than ever before”, “I am safe”, “I can calm down”
- Exercise, calm music and various relaxation methods can be used if your body is very tense
- Activities provide double benefits – you experience something and your mind is kept away from worries
- Accept that living will always be somewhat uncertain – you can not have control over everything
- Keep track of how much you read or watch news – settle for one update daily. Seek out information about the situation if that calms you down
- Gather your worrisome thoughts in a daily short «worry time» (10-15 min.). If they otherwise show up; repeat to yourself that “I will think of this in my worry time”
- Leave it to the police and military to keep watch. You get tense and restless if you go 24-hour shifts
- If you worry very much, e.g., because you have experienced terror or trauma in the past, seek help if it gets too bad
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