And all this is against the background of a lack of sleep. Olga Koptieva, methodologist of the psycho-emotional stabilization program Unbreakable Mom from the Masha Foundation, recommends several simple exercises that can help reduce anxiety and regain control.
After the sleepless nights we spend in shelters due to shelling, it’s really hard to pull ourselves together and get ready for the workday. In such cases, it is important not to ignore your condition, but to give yourself time and opportunity to recover.
“After a hard night, the body remains tense and the nervous system exhausted. At such moments, it is important to take gentle care of yourself and give your psyche a signal: I am safe,” says Olga Koptieva.
Our simple exercises will help you do just that—gently stabilize your nervous system, restore your body’s support, and remind yourself that you are here and now. However, you need to understand that no techniques will replace healthy, sound sleep. But they can help reduce stress and improve your emotional state.
Exercise Grounding
What for: helps to regain control over the body and psyche, reduces anxiety levels.
How to perform:
– Place your feet on the floor, securely, consciously.
– Move your toes gently, as if you were “rubbing” the floor, as cats do.
– Slowly clench your fists, then unclench them. Repeat 3-5 times.
– Listen to your body sensations—they will help you regain a sense of support.
Exercise Phrases of support
What for: stabilizes the emotional state, activates internal resources, and reduces the level of fear.
How to perform:
Repeat supportive phrases to yourself or out loud:
– I am safe now.
– That’s already behind.
– I am breathing.
– I am alive.
– I can handle it.
You can repeat them as many times as needed. Words of reassurance trigger self-regulation processes and reduce tension.
When anxious, the best thing we can do is give ourselves a little care. Even one simple exercise helps the nervous system relax and regain strength. Also, don’t forget about simple ways to take care of yourself—delicious tea, a warm bath. If possible, pamper yourself, you really need it today!
