The past two years have already been very challenging for all of us due to the pandemic. No one would have expected such a crisis, we were all affected by restrictions, many of us were confronted with uncertainty, fear and many new challenges.
Now the next unbelievable thing has happened: A war in Europe, in our neighborhood, just a 6-hour drive from Vienna. A new crisis - again feelings of fear, powerlessness and much more. Our mental resources are being severely strained.
The war in Ukraine is not only an attack on the country and the lives of its citizens, it is also shaking our sense of security and trust. Strong feelings such as fear, anger, powerlessness, sadness etc. are a natural reaction to this extraordinary situation.
How can I help myself in such stressful and anxiety-inducing times?
We would like to present some possibilities and thoughts on this here:
- Talk about your fears, worries and negative thoughts with people close to you, with your loved ones, with your colleagues. Don't stay alone with them. Talking helps.
- Carry on with your everyday life and do what has done you good so far and gives you pleasure - exercise in nature, meet friends, pursue hobbies, etc.
- If your children are worried or ask questions - explain the situation to them gently and in an age-appropriate way. Give them a sense of security and stability.
We have to realize that world events have always been ups and downs. We haven't had any major crises for a long time now. Let's call it "we've been very lucky for many years". Then came corona and now the Ukraine war.
German trauma expert Thomas Loew emphasizes: "The good news is that things are getting better. We humans are living, creative beings. We will adapt. And then we will recover, just as we have always recovered from major crises."
In salutogenesis (a model for the development of health), people's confidence and trust are determined by 3 factors:
- Understandability
- Capacity to act and
- Meaningfulness.
These 3 pillars strengthen our mental health and can always be helpful in difficult situations:
1. comprehensibility
The first step is to acknowledge the situation. This also includes realizing that it is bad and terrible. I am allowed to shed tears when I see the pictures on TV. However, it is important to understand your own burdens and feelings and to see them in the bigger picture: Where am I, who and what around me is important? We are not at war here and are safe. We must not allow ourselves to be overwhelmed by what is happening.
It is important to distinguish between what you can do (donate, help refugees, ...) and where you can do nothing (stop the war, ...). Accept that there are certain areas over which you have no influence.
2. ability to shape (ability to act)
Realize: No matter what happens in the world, I can cope with my everyday life. I have resources that I can mobilize to master my life. Even in limited situations, you still have room for maneuver and decision-making that you can use.
You do not relinquish control over your life.
3. significance (meaningfulness)
Remember what goals and directions you have in life. What do you want to achieve for yourself, your family and the people close to your heart?
There are goals and projects that are worth getting involved in. Perhaps it is also important to be there for your children or grandchildren and help them to deal with and shape this situation as well as possible.
Finally, a question that many people are now asking themselves: Is it even okay to go on vacation or enjoy other nice things in light of what has happened?
The answer to this question is a resounding YES!
Because especially in times when we are stressed, worried and anxious, it is extremely important to look after our own well-being. It doesn't help anyone to fall into pity or fear. We need to regularly replace the horrific images in our heads with beautiful ones and consciously create a counterbalance.
Distraction does not mean closing your eyes to the situation, but taking care of your mental health. It is not healthy to follow the events of the war on television for 24 hours and let yourself be overwhelmed by fear. When it comes to distraction, something different helps everyone: pursuing hobbies, meeting friends or going on a trip, ...
Moments of pleasure help to reduce stress. We don't need to have a guilty conscience that we are doing well. On the contrary, we should and may feel good, because it doesn't help the people in the war zone if we feel bad.
Let's make sure we stay in our power, because this is the only way we can help. Being active, being able to do something also helps against the powerlessness we feel. There are many ways to help, everyone can do something.
Many people want to help. We have put together a selection of different ways in which you can support those affected by the war in Ukraine.
The WHO has published an illustrated exercise book on stress management, which offers help in dealing with stress and strain.
It is available free of charge in many languages at
https://www.who.int/publications/i/item/9789240003927
If fears and worries become too great or unpleasant feelings persist, do not hesitate to contact us. We will be happy to advise you.
EAP advisors are there for you.
Sincerely, Your EAP team
