Understand, Breathe, Grow Stronger
What you need to know.
?Will I ever feel like myself again
?What can I do right now to relax
?How does togetherness help us heal
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?When and how can I ask for help
Why does everything feel so overwhelming?
Your body is reacting normally to an abnormal situation
Your brain is protecting you
Our brain is equipped with an ancient and clever survival mechanism. As soon as it detects danger or extreme uncertainty, it transfers control from the ‘thinking brain’ to the ‘survival brain.’ This is the state where the body is flooded with adrenaline so that we can react quickly (fight or flight).
The problem is that this mechanism remains on even when we are sitting at home in front of the TV. The flooding you feel is actually an engine running at high revs in neutral. It is exhausting, but it is a sign that your system is working and trying to protect you.
Rapid heartbeat
even when at rest
?Are You Experiencing
Loud noises
that make you jump
Difficulty concentrating or "foggy" thoughts
A few seconds of breathing can change the feeling
It's not just in the head, it's in the body too
The body remains alert even after the threat is gone
My tool
Let your body know that you are safe by using breath to activate your natural calming system
<< Take me to a breathing exercise to calm my system >>
Mental fog is a survival mechanism
When the brain detects a threat: a natural and normal response
?Is what I am feeling normal
There is no "right" way to feel right now
Anger, crying, or even laughter - it's all legitimate
Why does this happen? During a crisis, our emotional spectrum expands. The mind looks for a way to process the information, and sometimes it does so through emotional flooding (crying, rage) and sometimes through emotional "shutdown" and disconnection, so as not to feel the pain all at once. You may feel like you're functioning normally in the morning, and in the evening you feel completely broken. This swing is a natural part of the processing process. As long as the emotion is moving and changing - it's normal.
Are You Experiencing?
Sharp transitions between crying and laughing or indifference
Feeling guilty
Why do I continue to live as usual
Feeling like the world goes on and I'm stuck
Validate what you've been through
First step to healing
You're not the only one who feels this way
When lightheartedness is part of recovery
My tool
The "It's Okay" list - to remind ourselves that it's okay to be afraid, and it's also okay not to think about it for a moment
Emotional coping is part of being human - not a sign of weakness
?Will I ever feel like myself again
Humans are built to recover
Even if it feels far away now, your strength is there
Why does this happen? Trauma or crisis can feel like a fracture that won’t heal, as if the “I” we once were has been erased. But human history and biology show us otherwise. We are adaptive creatures with an incredible capacity for regeneration. Resilience is not something we have or don’t have, it's a muscle that can be retrained. It’s a process that takes time, and sometimes it's one step forward and two steps back, but the ability to heal i in our DNA.
Despair or hopelessness about the future
Are You Experiencing?
A feeling that nothing will ever be the same again
Chronic fatigue that does not go away with sleep
Feeling overwhelmed is a natural defense response
Recovery stories
To see the horizon
My tool
Anchor exercise - finding one small, stable thing in my day to start rebuilding confidence.
Growth after trauma is possible – even if it doesn't always feel that way
?What can I do now to relax
Even small actions can put us back in control
Why does this happen? Helplessness is one of the most difficult feelings in emergency situations. When we feel that reality is out of control, we need to create small "islands" of certainty and control within our bodies and in our immediate environment. Simple physical actions signal to the brain that we are able to act and have an impact. This does not solve the situation outside, but it dramatically changes our internal experience and lowers the level of anxiety.
A feeling of paralysis or numbness
Are You Experiencing?
Thoughts running in circles ("loops")
A strong need to do something, but it's not clear what
Small habits for self-soothing
Exercise 5 Senses
How to sleep better
My tool
The complete toolbox - short 2-3 minute exercises that will help you get back into shape.
Call the emotion by its name and breathe again
Breathing in 4 stages
There are ways to recharge even on difficult nights
How does "togetherness" help us heal
We are not supposed to go through this alone
Human connection is the most powerful medicine we have
Why does this happen? We are social creatures. Our nervous system calms down when we are around other people we trust (this is called "reciprocal regulation"). In times of crisis, the initial instinct may be to withdraw so as not to "burden," but it is precisely the encounter, the eye contact, or the hug that releases calming hormones (like oxytocin) and counteracts stress hormones.
A desire to lock yourself in a room and not see anyone
Are You Experiencing?
A feeling that no one will understand me
Fear of being a "burden" on the environment
The power of a hug
How to talk to a friend
Don't be alone
My tool
How to ask for a hug or a simple conversation without feeling uncomfortable
?When and how to ask for help
Asking for help is not a sign of weakness
it is a sign of strength and responsibility
Sometimes the burden is too heavy to carry alone, and that is entirely human. Just as we go to the doctor when we have physical pain that won't go away, the mind sometimes needs professional assistance to process difficult experiences. Seeking help early can prevent the difficulty from becoming a permanent scar. Professionals know how to provide precise tools that will shorten the suffering and get you back to functioning faster.
The distress does not diminish even after a few days
Are You Experiencing?
Difficulty doing basic operations
(Eat, sleep, work)
A feeling that
the suffering is unbearable
When should you reach out?
Where are you going?
It's okay to ask
My tool
A list of "red flags" and direct access to professionals
To hold the other and yourself
Asking for help is moving forward.