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join the border guard gathering, our weapon - it's true, the only news marathon picks up. only verified information, convincing facts, as it were, let's look further. the only news in the center of events. i wish you good health, dear ukrainian men and women, a short report for this day. first selector, military, intelligence, our security forces, government. special attention is paid to the front. i congratulate you. at night , enemy drones attacked kharkiv and its suburbs. at around 12:1 in the morning , a series of explosions rang out, dozens of rockets flew. the shevchenkivskyi and osnovyanskyi districts received enemy strikes on the settlement of suburb. civilian objects were affected, said dmytro chubenko, the spokesman of the regional prosecutor's office. as a result of the impact , the sto building caught fire. and cars,

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the war has been going on for 10 years, 20 months of a full-scale invasion, during this time you and i have experienced a lot of grief and loss, and someone sees death every day, someone reads about this death in the news, daily shelling, they do not stop, soldiers who, despite everything, already 20 months are in the trenches and their families, who are waiting for them at home, it is very difficult for everyone now, and it can be said that the majority of ukrainians are still traumatized by the war, but our task now is to understand how to survive this trauma, since the war in our country is still ongoing, we do not know how long it will last, and after the victory, more awaits us long recovery and reconstruction of our country. so today we will talk about how to restore and how to help your mental and mental health. and yulia krasnikhina, a psychologist, is my guest. mrs. yuli, i congratulate you. greetings, have a good day. thank you for being you

agreed, let's actually figure out such a difficult topic, because it seems to me that there is not a single family in our country now that does not know what war is and that has not been touched by grief, one way or another, almost every family has those who fight at the front are, let it be not very close relatives, but they can be friends, they can be acquaintances, we know that there are a lot of people who have lost a close or relative person, those who were in captivity, survived torture, those who were under occupation, left, that is, all of them, almost all of them people in ukraine are traumatized by the war, and i want to ask you, dad, how can you now assess this psycho-emotional state of people over these 20 months, or has it, on the contrary , improved over these 20 months, and people, well, you know, everything has stabilized, and they understood, the war continues, we have to be strong, or on the contrary , everything has worsened and you see that

people have more psychological problems? well, in my opinion, two points can be said, the first is the adaptation of our psyche, well, ours. organism, body, psyche, mind, this little ball, he very adaptive and very much wants to live, and strives for homeostasis, that is why adaptation occurs, the reaction to, let’s say, the first months of the war , to the news about the explosion and death was one, today there is another and this is a fact, it is not because we have become callous, indifferent, no, it is because our psyche makes sure that we survive, and thank god that it has such functions. indeed, now we really see, but now we have a different challenge, we really see how many losses there are, well, the field of mars, it is impossible to drive past without tears, and this is true, and we really see how many children are orphaned,

how many women become widows, and they did not plan this, of course, and this is a new challenge , we need to learn, for example, to see amputees, disabled people, learn with them not to pity, but simply to invite them into society, we need to learn with widows and contact with orphans, too, not from the position that they are victims or unhappy from the position that they have this challenge and we are there for them, that is, we will help, and this is what i do in my practice, and we are currently working with women, there are child psychologists who work with children, this is necessary work in order for the probability of these severe, if ptsd injuries, the term post-traumatic stress disorder is now known. so that this percentage is as small as possible, the earlier we start helping, the smaller this percentage is, because unfortunately, people who will have ptsd, psychological help alone will not do it, there you also need specialist doctors, it is already such a complex job , is a little more complicated, but statistics and all

the teachers, foreigners, israelis who taught us about trauma education, confirm that the level of ptsd in us was, well, usually, according to forecasts, it will be lower than, for example, in america, those who fought in the vietnam war, because very simply, we are like israel, we fight on our land, the truth is ours, and they came to our home. and they said that you have no right to live here, we protect, we do not attack, and we are not contractors, like, for example, the americans, why was there a high level of aptsr, because the military went to vietnam, life went on, they came back, for example, with injuries, physical, mental, society did not understand why you were going there, and we did not send you there, and that is such a dissonance those things were given by a higher level of ptssr, because we don't have what we have. we have respect, we have admiration, we have gratitude to the soldiers, and we have, for example, respect

, admiration, for example, to people who came from hot spots, we try to help them, no matter how hard it is, not with the fact that you are not like that, but with the fact that we are all ukrainians together , and we will cope, this spirit of unification, we protect our home, this is a very important psychological component that will give us a better situation later, the situation, but there are nuances, yes , yes, the situation maybe better, but i have... statics, the institute of the future, conducted some research, and i don't know how to interpret it correctly, but it turns out that most of us ukrainians now have some kind of pre-depressive syndrome, because for example , rapid fatigue, fatigue in february 2022, 39% of ukrainians felt, then if we talk about may 2023, then it is already 45%. ukrainians, there is a feeling of lethargy, then intermittent sleep 36% had it in

february, in may, 44% already have it, well, there are a lot of them, early awakenings as well increased by 7%, rest does not restore strength, they feel this, it was 31%, now 36%, that is, the statistics show that people... at the same time, you said this phrase , they are in constant stress, but in "adapt ", and i actually read about it, that psychologists advise adaptation of the psyche, preparation, well, how can you adapt to war in general, how is it in the process, well, how can you adapt when, for example, you have a terminally ill person in the family, you are as if ...' well, what will happen next, but when a person dies, you can never be ready for it, it's about

that the adaptation of the psyche, if the preventive method or vaccination from how we survive it is self-care, daily, not that you know, we collect three years for a vacation good money, three years work to exhaustion, and then think , that in two weeks a miracle will happen and we will recover, there is no miracle, well, recovery is like daily work on yourself, well, it is, for example, to drink the coffee i want, when i want, and it is five minutes, seven, but it is a daily such a preventive method, take care of yourself, and it is very important, you know, there is so, i think it's some kind of fantasy of people that in order to recover, you have to do something very much, invest a lot of money, time , actually no, in fact, i even worked with the cage yesterday, we got to the point of... the fact that three minutes

, if she adds her own to her work, she will not sit for 5 hours and do work, but will divide these 5 hours into three sections and give 3 minutes of time for herself, shake the body, you know, recover, switch attention, switch three minutes to something preferably physical, these things are very helpful, they are small, they are for finances have nothing at all, because we work with our body, with our breath, and they work, but here is important. the fact is regularity, this is care, this is mental hygiene, well, because we all know that we have to brush our teeth since childhood, and we all do it, this is normal, and this is a new reality that will teach us to take care of ourselves, the hygiene of our psyche, of our mental health, and then we will be less angry at our children, fight less in queues, be more stress-resistant, not even resistant, but i really like stress-flexible, terminates it's very cool that you noticed, flexibility, because resilience, if we're very resilient

, if something breaks us, it's very difficult to recover, and flexibility is about, you know, if the metaphor is a big oak that was uprooted by the wind, well, it won't be able to , continue to grow, but the bush, which has 15-20 small branches and which the wind so, you know, bent in different directions, even if it pulls out a couple of those branches, but that bush will recover, and this is about that flexibility, about the search for smog. it's time more than ever to take care of your mental health and give yourself time attention, right now is a mega-important time, it's such a paradox, you know, because you explain to clients that you have to take care of yourself. in return, there is a lot of guilt, how am i going to take care of myself, how is my relative in the trenches, how am i going to go for that coffee, how is he drinking from some kind of pot over there, it is not known whether it is customs duty and so on, eh, i always i say, look, i also think about it sometimes, but when i go to the coffee shop, i always think, i'm also helping the economy, this is mine, this is my recipe, how

to make myself take care of myself, i know that barista also has seven 'yu, i understand that the economy... will work when there is movement funds, and this also helps me, i understand that this is also a small step, but these are kopecks, but before this economy works, well, it is also possible to note that if i tell myself that today i will rest, tomorrow i will be able to to do much more, 100 %, and help much more, so we all now live in constant stress, the world has been dictating its rules to us for so long that we need to do everything in time, but the war added to this crazy rhythm of our lives and scary and sad. so, what can it do cause constant stress and its accumulation, we will now learn from maria dolzhenko. maria dolzhenko, doctor of medical sciences, professor, honored doctor of ukraine, cardiologist, is in touch with us. mrs. maria, i

congratulate you. good day, good day, glad to see you, i'm glad to see you too, mutual. mrs. maria, i want to ask you whether during the war there has been an increase in the number of appeals from people with cardiovascular diseases, specifically with pathologies, with some kind of problems, or have they started to appear more often, you know, very such an apt question, because exactly what the psychologist just said, we, these cardiovascular diseases, are the result of this stress. and a lot, unfortunately, even young people, even young people , come to us from the situation, because the pressure rises in them, because they have pain in the heart, and at first, well, we think that it is a psychological condition after all, that it is psychosomatic,

but time passes, you examine this person, and you understand that it has already begun, stress-induced hypertension has begun or stress-induced coronary heart disease and we see it a lot even in young people, even in young people, and what should be done, because we understand with you when a sleepless night has passed, when well we all hid, for example, if there are especially small the children were hiding in the bomb shelter, then in the morning it will be, there will be increased blood pressure, then in the morning it will be, there may be pains behind the sternum, but it can also be psychosomatic, what should be done, you should go to the family doctor, you should go to the family doctor, must go to

see a cardiologist and be examined, because these are small symptoms at first, then , well, persistent hypertension, hypertensive disease begins, and even worse, when a person is exhausted, when a person smokes, when a person drinks, then, unfortunately, these factors the risks lead to the fact that it develops really, really develops , well, these are still problems with se... and cardiovascular disease, so it is very important today to pay attention to cardiovascular disease, because there are more myocardial infarctions, we are seeing an increase today myocardial infarction, heart rhythm disturbance, and it is very important, it is very important that

people take care of themselves, take care, when you take care of yourself, you take care of ukraine, erynchko, but tell me, please, in general, we cannot avoid war now, yes, we all in one way or another, we all live in this state, and people are under these bombardments, and live these nights in basements, and the mechanism in general is this, it has been started, nothing can be done anymore, are these diseases still possible warn, you understand what is the matter, what it has already started with... painful prolonged stress, and the longer that situation lasts, unfortunately, the worse people's condition will be, what to do, do, go to the doctor? but it is necessary to exercise physically, it is necessary to go for a walk, it is necessary to take these 6, 8, 10,000 e steps,

which anyone can take how many times, it is necessary to take care of oneself, eh, so that it would be like this, well, without it is not necessary for the protein to be meat, even vegetable protein, but it must be vegetables, today vegetables are very, well, cheap, you can afford them, it is very important that it is a proper diet that we can afford, for example, and it is important to maintain it, but if a person is already taking medication, the family doctor has already prescribed it, it is necessary to take it, it is important, very important commitment to treatment. because if they quit , they don't pay attention to themselves, there are a lot of them, a lot of them, unfortunately, we have ukrainians, because there is suffering,

because there is exhaustion, but if you have been prescribed medicine, please, every day, every day, how to brush your teeth, take your cages, lady maryna, and another important question, you said, twice, that you need to see a doctor, and i would like you to do it now... maybe you said the main symptoms that our ukrainians should know, which should not be delayed, but having felt it on yourself, so that you have these symptoms, you need to go to the doctor immediately and do not delay this visit, well, the most important thing is if you feel pain behind the sternum, if you feel that it is rattling, the heart is even rattling, yes, if you feel dizzy. if you feel dizzy, it must be done

an electrocardiogram, consult a doctor, in addition, if you have dizziness, if you have a headache, that is, a constant headache, you also need to consult, measure blood pressure, you know, i generally believe that every intelligent family should have a device to measure blood pressure. and that is why it is very important to measure blood pressure, and if there is such a situation of weakness, then, such an anginal pain, it can be pain behind the sternum, you feel that it is straining, the heart is turning over, then it is necessary to consult and do electrocardiogram. i want to thank you, ms. marno, for your advice and for joining our broadcast today. thank you. all the best to you. maryna dolzhenko, doctor of medical sciences, professor, honored doctor of ukraine, cardiologist, was in touch with us. so today we are talking about

how to restore your psychological and mental health, how to help yourself on your own, and today i have julia krasnihina, a psychologist, as a guest in my studio, and we continue our conversation. ms. yuli, well, i want to ask you one more thing, ms. marina said about what worth then go to the doctors, not to neglect it, but why do our ukrainians go to psychologists so little, no matter how much we talk about the fact that it is necessary, that you need to go to a psychologist, the psychologist will help you, maybe he will tell you some exercises, there are respiratory or some other, but ukrainians are not in a hurry to see psychologists, why do you think they don't trust them, or do we still have very few. psychologists who work precisely with these states of anxiety during the war, very good dynamics, the ukrainians are starting

turn to psychologists, and that’s already, well, it’s already fashionable among young people, teenagers, they ask their parents, i need a psychologist , that is, it begins, well, i think, you know, little by little we are entering something new for ukrainians, the level of mistrust is yes, he there is, well, because, well, what do i care about the chatter. which will help a lot, well, this is already, i see the older generation that way, it is such a stereotyping , it is very important, what ms. marina said, this cooperation with doctors, because i have already said, psychiatry, psychosomatics is a word, it it is said in the word, psyche and somatics, body and psyche, you know that, two sides of the same coin, it is impossible to cut them somehow, that is, the body affects the psyche, the psyche affects the body, and this is such a ball with which we live all our lives. therefore, it is also very important when the doctor sees that the cause is psychological, yes, when a person does not pay attention, a chronic process begins and then only the doctor, well, the main one has his own mission,

but the launch is often for today, well, stress is such, you know, if indy, well, it starts as if, if the explosion of this situation is due to stress, the body turns on instantly, well, because if each of us will remember how we react to stress, we physically react to stress, each one has its own , but the body immediately tells us that something is wrong, danger, run or attack, that is, it is normal, that is why cooperation with doctors is very important, very important ... self-care, bells, in general, the first call for me is a dream, if something is wrong with a person's sleep, well, as a rule, a person does not get enough sleep, or a person wakes up, or a person cannot fall asleep, these are all such problems that everyone has their own with sleep, these are some of the first markers to look for help in two places, and to the doctor, because there are somatic, real problems that need to be medically and immediately to a psychologist,

because there is a lot of... anxiety there about sleep problems, and it has its own reason, well, we understand in the background , what is happening now, i really like, you know, to make such a metaphor a little mathematical, because people, the demands on themselves are increasing, but awareness, there is no awareness of the fact that in the continuum there is conventionally 100, let's take a taco, we had 100 units of our energy before the war , yes, but since the war each of the we have minus some of them. and it is very different, for someone it is 10%, for someone it is 50, for someone both a husband and a son are at the front, it can be 60, that is, everyone has a permanent minus of energy, the background trauma of the war, no one canceled it, taken away, but then we continue to live, well, no one has canceled our cares, responsibilities, even our everyday household chores, but in addition, we have sleepless nights from our

worries, we have some news every day, that is, we need energy even more, and a priori we all have less of it, so i urge you for all ukrainians to realize and understand that this minus has already been taken away while we are in the war, and i will tell you that while we will restore everything after the war, after the victory, it will not be so simple, it will be maybe even in something else more difficult, but with the 100s you have to give advice. that's why here we need to take care of ourselves now more than ever, because we won't make it, burnout will be very fast , ms. julia, well, there is another side of the coin, in fact , some people continue to fight, help, bring victory closer, and there are other people who live ordinary life, i'm not talking about the fact that they don't know what war is, because they read the news, they watch the news, they

are also under...' arrows, because the bombing is going on in all ukrainian cities and populated areas points, but let's put it this way, they do not take any such active participation, and so they deliberately fenced themselves off, or something is wrong with these people, because those who help and help very actively, you can very often hear from them that they are offended by those people who do nothing but just talk there for example, i donated or i donated. and this is enough, they think that this is enough, there is a lot of this, you know, subjective, because until the end we don't know whether he donated or not, and how much he donated, if he donated, i know the option when a person is so small a feeling of guilt, for example, when she went to the cinema, that every time she bought herself popcorn there, the ticket was conditionally for their hryvnia, she immediately paid that amount to the zsu, because with a feeling

of guilt that she could afford to go to the cinema, and someone is in the trenches, and someone has a loss in the family, she did not give herself the opportunity to cope, and no one knows about it, but there are people who will say, oh, she went to the cinema here, right she doesn't care about everything, because today there is a lot, it is war that divides us, white and black, bad and good, there is a volunteer who does not volunteer, i already know, as a psychologist i understand that behind that f— if, well, you know, a mask, how a person socially presents himself, everyone has his own story, and we don't know to the end, well, we don't take two-meter cakes, they are generally from a series they say, you know, this is not permissible in the country, but, but maybe they also donated , they can say that they also donated and agree with someone, there is so much here, we must not forget in which country we live, what history we are going through, and what is actually happening, well, that's another topic for another show,

but that's what an adequate brain says.