«How to help yourself cope with psychological trauma? If you find yourself in a difficult, crisis, unpleasant situation (experienced the loss of a loved one, experienced violence), your reaction to the event may be different. Irritability, hyperactivity (increased physical activity), anxiety, sleep and appetite disturbances, reluctance to play with friends on the street are common reactions to a stressful situation.—You may have a feeling of fear and anxiety in situations that are somewhat reminiscent of the event ( sounds, smells, etc.). Headache, stomach pain, difficulty breathing, etc. may occur. If you have these reactions for a long time, tell adults (parents or people close to you) about it.— At this time, you need attention and support from your parents and loved ones. Sometimes it can be difficult to admit this to yourself and accept this attention and support. Share your problem and the feelings you are experiencing with your loved ones. Often the people around you want to help, but don’t know how to approach you. Remember who you trust, who is your friend? Maybe it’s your mother, or a neighbor, a classmate, an interlocutor in contact... If you want, then talk to him, tell him what’s happening to you now. Emotional support will be helpful. - Maintain relationships with other people who are significant to you. - If talking about your problems brings tears, do not be ashamed of them, this is a normal reaction to a traumatic event. - Limit watching television programs that talk about tragic events. - Try to maintain a routine of the day: rest, eat on time - this will help you regain your strength.— Among your surroundings there may be people who need your help. Think about how you can help them - this will help you cope with your worries, distract you from difficult thoughts and restore a sense of confidence. - Parents, teachers, specialists will try to do everything to keep you safe. - In order for you to cope with yours experiences, time must pass. - Try to accept all your feelings, whatever they may be. Hatred, fear, shame... these are all natural feelings in certain situations. Every person has every right to experience any feelings. - Remember, time heals. Even if it’s very difficult for you now, try to wait and see what and how will happen next. Give yourself a chance to be happy, no matter what. Exercises for relaxation Breathing When you are very worried or excited, your breathing rate changes. Breathing becomes uneven and shallow. You may feel like you are running out of air.* Control your breathing: slow it down using the bottom of your lungs (breathe from your belly) and concentrate by exhaling all the air. Exhale slowly and then inhale calmly. Do this several times. To be relaxed means to breathe calmly.* Cup your palms, exhale as hard as you can into the boat, then inhale this carbon dioxide-filled air. Do this exercise no more than five times. Relaxation Exercises to relieve muscle tension, restore strength and gain calm.* Tighten every muscle in your body as hard as possible. Stay in this state for a couple of seconds and relax. Repeat until you feel better.* Close your eyes. Remember a situation when you felt good. Imagine it in great detail. Stay in this place for a while. Remember this state. This will help you calm down. Use psychological techniques such as: Anger letter. Put all the bad things in it, and then tear it up or throw it away. List of advantages. Write a list of your strengths. A list of what you love. Let it be everything, and even the little things. Drawing of feelings. Try it on a piece of paper.