We restore the internal battery: how to maintain yourself in a resource

Studies show that tension has become a key characteristic of the emotional state of Ukrainians. At the same time, citizens continue to work and increase the regularity of assistance to the army. In such conditions, it is important to monitor the level of your resource state and constantly restore the internal battery. UNN publishes a selection of tips from the mental health support platform “How are you?”.

What is the resource state and where does it disappear?

Resource state is the presence of physical and psycho-emotional resources that give a person energy and motivation to solve daily tasks, cope with difficulties and build his life. The resource state is characterized by a feeling of satisfaction, confidence, and freedom.

Use a scale from 0 to 10, where ten is the highest energy level, to determine your resource level. This will allow you to estimate how much time you need to allocate for recovery, as well as to make an appropriate plan. Remember that it is important to maintain a balance between how much energy you use and how much you replenish.

A low level of resource status can be caused by various factors:

• prolonged stress;

• traumatic events;

• overfatigue;

• insufficient duration and/or quality of sleep;

• unhealthy diet;

• low or excessive self-esteem.

How to adjust your resource status?

— Pay attention to your needs

To function well, a person needs quality food and water, adequate sleep, shelter, and connection with others. It is especially important to attend to these needs during wartime, when chronic stress levels are at an all-time high. Use the healthy food plate to create a daily diet that will replenish energy. To adjust the mode and quality of sleep, use the recommendations on the page of the Coordination Center for Mental Health of the Cabinet of Ministers of Ukraine.

Also remember to meet basic emotional needs: secure attachment, autonomy and recognition, rules and boundaries, emotional expression, spontaneity, and play.

In the conditions of war, it is not possible to satisfy all needs in the way you are used to. Use the “Brainstorming” exercise: take a paper and a pen, write a certain need in the center and sketch various ideas on how you can satisfy it. Do not give up if it is difficult for you at first. Give yourself time. You can also ask friends or acquaintances how they satisfy their needs and try the methods that you liked.

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— Start doing resource activities

Remember that during challenging times you will need even more resource activities than during more stable times. Resource activity is a certain business that is close to your heart and brings energy. Here’s a simple exercise: try to think of activities that will inspire you for each letter of the alphabet. It can be “Z” – charging, “M” – drawing, “P” – a walk. To expand your list of resourceful activities, think back to things you enjoyed doing as a child—these kinds of activities are also powerful sources of recovery.

Another way to replenish the source of energy is anti-stress exercises. They are also simple, but they have a good effect on the psycho-emotional state through the body. Use the “Psychological self-help first aid kit” to choose exercises that you like.

— Analyze what your energy is spent on

For one week, try to write down what you spent your physical and mental resources on. Do not limit yourself to a list of things that have been done in a certain time. Consider also the amount of time you spent thinking about or dwelling on certain situations. Remember that emotional experiences, in particular feelings of anxiety, take a lot of energy.

Try another exercise: throughout the week, write down your energy level before and after a certain activity. To do this, use a scale from 0 to 10, where ten is the highest level of energy.

Thanks to these exercises, you will be able to see yourself from a different side and evaluate which activities should be reduced and which should be done more often.

— Review your priorities

One of the reasons for a low resource state is the wrong setting of priorities, which exhausts the body. These may be unrealistic priorities or ones that do not coincide with your inner desires.

Start revising your priorities by defining your values. Next, analyze what you want to maintain, improve or change in your life. The next step is to assess your time and your emotional resources. Remember that a realistic assessment is important here, without self-criticism. After that, write down your priorities and be prepared to revise them according to various circumstances and your condition.

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– Ask for help

Resource status can be difficult to fix on your own, so don’t hesitate to seek help from mental health professionals. Your family doctor, trained under the WHO mhGAP program, will provide you with basic psychological care and refer you to other specialists if necessary.

Don’t be afraid to also consult a psychologist or psychotherapist. You can find these specialists using the online map of the National Health Service of Ukraine. Use this page to find trusted emotional support organizations and phone numbers.

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