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calm down. sedavit relieves nervous tension and strengthens the nervous system. sedavit, stop the game on nerves. 10 years of war, 20 months of 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, the military, despite everything, have been in the trenches for 20 months and their families who are waiting for them at home. it is very difficult for everyone now, and it can be said that most 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, a long recovery and rebuilding... of our country awaits us. 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 am you congratulations. greetings, have a good day. thank you for agreeing to actually let us understand such a difficult topic, because it seems to me that there is not a single family in our country today that does not know what war is like and has not been affected by it. one way or another, in almost every family there are those who fight at the front, there are, let them not be very close, relatives, but they can be friends, they can be acquaintances, we know that there are a lot of people, who lost a loved one or a relative, those who were in captivity, survived torture, those who were under occupation, left, i.e. all, almost all people in ukraine are traumatized by the war, and i want to ask you how you can now assess

this psycho-emotional state of people over these 20 months, has it on the contrary improved over these 20 months and people you know, everything stabilized and they understood, the war continues, we have to be strong, or on the contrary , everything got worse, 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, our body, psyche, mind, this such a ball, it is very adaptive and really 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 about 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, we

really see now, but now we have a different challenge, we really see how many losses there are, well, the martian field, it is impossible to drive past without tears, and this is true, and we can see. how many children become orphans, how many women become widows and they didn't plan it, of course. and this is a new challenge, we need to learn, for example, to see amputees, disabled people, learn with them not to feel sorry for them, but simply to invite them into society, we need to learn to contact widows and orphans as well, not from the position that they are victims or unfortunate , from the point of view that they have this challenge and we are close to them, that is, we can do this in my practice and i am doing it now and working with women, there are child psychologists who work with children, this is necessary work in order for the probability of these severe traumas, if ptsd, 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, there is only one psychological help is not enough, it is needed there. specialist doctors, it is already such a complex job, a little more complicated, but the statistics and all the foreign teachers, israelis who taught us about the herbs of 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 it is very simple , we are like israel, we are fighting on our land, the truth is ours and they came to our house and said: that you do not have the right to live here, we defend, we do not attack, and we are not contractors, like, for example, the americans, why was there a high level of aptr, because the military went to vietnam, life continued, they returned, for example, with physical and mental injuries, society did not understand that why

did you go there, and we did not send you there, and this kind of dissonance from these things gave a greater level of ptssr, because there is not 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 difficult it may be, not because you are somehow not like that, but because we are all ukrainians together and we will make it, 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 is a nuance, yes, yes, the situation maybe better, but i have statistics. 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 sort of pre-depressive syndrome, because , for example, rapid fatigue, fatigue

in february 2022, felt 39 % of ukrainians, if we talk about may 2023, then it is already 45% of 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 too increased by 7%, rest does not restore strength, they feel it, it was 31%, now it is 36%, that is, the statistics show that people are actually... they are under constant stress, but at the same time, you said such a phrase to 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 understand, right? well, what will happen next, but when a person dies, you can't be before that ready never, it's about the adaptation of the psyche, if a preventive method or vaccination from how we survive it, it 's self-care, daily, not what you know, we collect three years for vacation good money, three years work for exhaustion, and then we think that in two weeks a miracle will happen and we will recover, there is no miracle, but recovery is a daily work. over myself, well, it's, for example, to drink the coffee i want, when i want, and it's five minutes, seven, but it 's a daily preventive method, to take care of yourself, and it's very important, you know, there is such a thing, i

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, in fact no, in fact, i even worked with the cage yesterday, we got to the point that three minutes, if she will add to his work, he 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 himself, to shake his body. you know, to recover, to switch attention, for three minutes to switch to something preferably bodily, these things are very helpful, they are small, they have nothing at all financially, because we work with our body, with our breath, and they work, but here is the importance of fact, regularity, this is care, this is mental hygiene, well, because we all know that teeth must be cleaned from childhood, and we all do it normally, and this is a new reality that will teach us... to take care of ourselves, the hygiene of our psyche, our mental health, and then we will be less angry at

our children, fight less in queues, be more so that this stress is not even sustainable, and i really like flexible stress, but resilience is very cool, they noticed it, flexibility, because resilience, if we are very resilient, if something breaks us, it is 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 will not be able to grow anymore, but a bush that has 15-20 small twigs and which the wind has bent in different directions, even if a couple of those twigs will be torn out, but that bush will recover, and this is about that flexibility, please, now is the time to take care about your mental health and pay attention to yourself, so now is a mega-important time, that's right you know the paradox, because you explain to clients, 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 pot over there , it is not known whether it is customs duty and so on, uh, i always say, look, i also sometimes think about it, but when i go to a coffee shop, i always think, i also help the economy, this is mine, this is my recipe, how mortgage yourself, take care of yourself, i know that that barista also has a family, i understand that the economy will work. when there will be traffic 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 to help much more , and so we all now live in constant stress, the world has been dictating its rules to us for so long that we need to be in time for everything, but... the war to this crazy rhythm of our lives, added something 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, nice to see you, i'm glad to see you too, madam. so i want to ask you whether during the war there was an increase in the number of applications from people with cardiovascular diseases, specifically with pathologies, with some problems, whether they began to appear more often, you know, a very apt question, because exactly what now the psychologist was talking, we, it's cardiovascular disease, it's a result of this stress, and today very... many , unfortunately, even young people, even young people turn to us because of the situation, because

their pressure rises, because they have pain in the heart, and at first, well, we think that it is still a psychological condition, that it is psychosomatic, but time passes, you examine this person, and you understand that it has already started, it started with... stress-induced arterial hypertension, or stress-induced coronary heart disease, and we observe this 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 children, hid in a bomb shelter, then in the morning it will be, there will be increased blood pressure, then

in the morning there will be pain behind the sternum, but it can also be psychosomatic, what should be done? you have to go to the family doctor, you have to go to the family doctor, you have to go to the cardiologist and get examined, because these are small... uh, i'll show them first, they then, well, persistent arterial hypertension, hypertensive disease begins, and it is even worse when a person. exhausted, when a person smokes, when a person drinks, unfortunately, these risk factors lead to the fact that it develops really, really develops, well , such are heart problems and cardiovascular disease, so it is very important today to pay attention to

cardiovascular disease, because we observe more myocardial infarctions today. increase in infarction of the myocardium, disturbance of the heart rhythm, and that's a lot it is important, very important, that people take care of themselves, take care, when you take care of yourself, you take care of ukraine, mrs. marynochko, but please tell me, 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, these nights are in the basements, and the mechanism in general is this, it has been started, nothing can be done anymore, can these diseases be prevented after all, you understand what the matter is, that stable, prolonged stress has already begun, and the longer it will be the situation, unfortunately, the worse the condition of people

will be, what to do, do, go to the doctor, but... it is necessary to exercise physically , it is necessary to walk the same run, it is necessary to take these 6, 8, 10,000 e steps, which anyone can do as much as possible, you must take care of yourself so that it is like this, well, no, it is not necessary that the protein should be meat, let it be even vegetable protein, but it should be... vegetables , today vegetables are very, well, cheap, you can afford them, it's very important that it's a proper diet that we can afford, for example, and this it is important to keep 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, no, they do not pay attention to themselves, there are many, many such , unfortunately, we have ukrainians, because suffering, because there is exhaustion, but if you have been prescribed medicine, please, every day, every day, how to brush your teeth, take your medicine, ms. marina, and another important question , you said twice that you need to contact doctor, and i would like you to tell me now, if possible, the main symptoms that our ukrainians should know, in which you should not delay, and if you experience it yourself, so that you have these symptoms, you should immediately contact a doctor the doctor and do not postpone this visit, well, the most important thing is, if you feel pain behind the sternum, if you feel that it is rattling,

your heart is even rattling, yes, if you feel that dizziness... you have lightheadedness, you must have 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 for measuring blood pressure, and therefore it is very, very important to measure blood pressure, and if there is such a situation of weakness, then such angina pain, it can be pain behind the sternum, you feel , that she is struggling, the heart is turning over, then it is necessary to contact and have an electrocardiogram done, i want to thank you,

ms. maryna, for your advice and for the fact that joined 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. mrs. yuli, well, i want to ask you one more thing, mrs. marina said that it is worth contacting. to doctors, not to neglect it, but why do our ukrainians turn to doctors so little psychologists, 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 breathing exercises or some other, but ukrainians are still in no hurry

to see psychologists, why , don't trust in your opinion, do we still have very few psychologists who work with precisely these states of anxiety during the war, very good dynamics, ukrainians are starting to turn to psychologists, and this is already fashionable among young people , teenagers ask their parents i need a psychologist, that is, it begins, but it seems to me that, you know, little by little we are entering something new for ukrainians, the level of mistrust is, yes, it is there, well, because, well, those chatter will help me, a lot, but that’s already too, that’s how i see more the older generation, this is such stereotyping, it is very important what ms. marina said, this cooperation with doctors, because i have already said, psyche... but psychomatics is a word, it is said in the word, psyche and somatics, body and psyche , you know, two sides of the same coin, it is impossible to somehow cut them, that is, the body affects the psyche,

psyche on the body, and this is such a lump 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 pays attention, a chronic process begins, and then only the doctor, well, has his main mission . but the trigger is often today, well, stress is like that, you know, if, well, it starts, if, if the explosion of this situation is due to stress, the body turns on instantly, well, because if each of us remembers how we react to stress, we physically react to stress, each in his own way, but the body immediately tells us: something is wrong, danger, are we running, are we attacking, that is, it is normal, that is why it is very important to cooperate with doctors, it is very important to care... about yourself, bells, in general, for me the first call is a dream, if in

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 with sleep, these are one of the first markers when you need to seek help in two places, and to a doctor , because there are somatic real problems which you need medication and immediately see a psychologist, because there is a lot of anxiety there. there is a problem with sleep, 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 increase, but there is no awareness of the fact that in the continuum it 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 us has minus some of them. and it is very different, for someone it is 10%, for someone it is 50, someone has a husband and a son 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, it was taken away, but then we continue to live, well, then there are worries, responsibilities, even ours no one canceled the daily routines, but in addition, we have sleepless nights from... our worries, we have some kind of news every day , that is, we need even more energy, and a priori we all have less of it, so i call on all ukrainians to realize and understand that this -x, it 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 easy, it will be even more difficult in some respects, but with that 100 - x we ​​have to give advice, so here we need to take care of ourselves now, more than ever, because we will not succeed, the burnout will be very fast, ms. yuli, 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 an ordinary life, i'm not saying that they don't know what war is because they read the news, they watch it news, they are also under shelling, because the bombardment is going on in all ukrainian cities and settlements, but let's say this, they do not take any such active participation, and they deliberately fenced themselves off, is there something 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 say there, for example, i donated or i donated, etc. that's enough, they think that's enough, there's a lot of that, you know subjective, because until the end we do not know whether he donated or not, and how much he donated, if

he did. i know a case where a person felt so guilty, for example, when she went to the cinema, that every time she bought 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 can afford to go to the movies, and someone is in the trenches, and someone has a loss in the family there, she did not give herself the opportunity to cope, and no one knows about it, but there are people who will say, oh, she is here to the cinema i left, and it doesn’t matter, because today there is a lot, it’s a war, it divides us , white and black, bad and good, he volunteers there, he doesn’t volunteer, i already know how a psychologist understands what the f— if, well you know, the mask with which 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

say it's out of the ordinary, you know, it's not acceptable in the country. but, but maybe they also donated, they can say that they also donated and will agree with someone, there is so much here, we have no to forget in which country we live, what history we are going through, and what is happening in general , well, this is another topic of another program, but this, as they say, an adequate brain cannot perceive it, and it is about why it is so difficult for all of us , we don't know when it will end, we don't know what price we'll pay, we don't know what's really going on, somewhere out there, who's directing the whole process, and it's very exhausting, it's all these cumulative characteristics of trauma, because war is the most powerful , but still, with these people who do not help, who deliberately shut themselves off, something is wrong with them, they have no empathy, or why this happens, well, people are all different, uh, they take care of themselves more, they can, the first option, they can take care of themselves more, the second option, they can be really not apathetic, there are

psychopathic, that is, such people. who don't care about everything, it can be like this, they can protest so much against something that is important in their, in their head, they can deny it like this, they can fight like this with their experience of a traumatic event, you know, often people say, nothing, nothing, there is anxiety, i don’t have a war, everything is fine , that is, denial, that is, a person, but psychological defense works so that she will deny, i am sitting in a cafe, everything seems to be fine, there is no war, and so she gives herself advice in order not to go crazy, this is also one of the options for how people save themselves in that very difficult situation, because there is a strategy to immediately work, hit and run, that is, donate, work, projects, develop, approaching victory, but there is a strategy to escape into a hole, sit in your makeshift hut and pretend so that everything is fine, and nothing changes in me, here i work for my 2 km there, well , remotely, i don’t go anywhere, so as not to

get caught, hairdressers come to me... everything is fine with me, it’s their choice, and in my profession, i learn to accept the difference, the otherness of the other, well, because everyone, the only truth of life is that everyone will bear their own price for this choice they made, those who volunteer, they have their own price, they burn out very quickly , they for some reason forget to take care of themselves, those who take care of themselves very much, it creeps in there a different price, the price of guilt, sooner or later the condemnation of society, they pay a different price, and those who are conditionally psychopathic radical, and they don't care at all, well , i want to talk to you about this price, because in fact, you can probably here, and to place people in some positions of volunteer professions, there, for example, doctors, soldiers, they will generally be in the first place, traumatized

by the war. who is the most traumatized by the war and is on the verge of burnout, who most often turns to you, to psychologists, with such problems? well, there is also a lot of subjective here, but it is true, there is a list of professions that are more, even in times of peaceful life, there are more stressed, unequivocally, doctors, and there is a whole gradation according to what kind of doctor, that is, a surgeon , an emergency doctor, he will be more prone to burnout and faster, he needs more rest than, for example, we do not depreciate, but a therapist at the reception, ordinary, that is, what he is in contact with, therapists are those who go to the fronts, they go to the frontline regions as well, so it's that too, it's more challenges there, there more the horror that a person sees, and that their psyche faces daily challenges more, of course, that