For the majority of former military personnel who have suffered mental trauma, fighting, peace of mind and true peace remain for a long time unattainable. Manifestations of post-traumatic stress compel servicemen and ordinary people confronted with military events to seek psychotherapeutic help. Psychotherapists help patients with special methods to deal with the effects of trauma.
Those patients who were able to work out a certain way of thinking, realized the events of their life, learned to relax in time, make the right life decisions, and found peace of mind. It is noticed that such people gradually began to fade away the painful symptoms of mental trauma: outbursts of anger, sleep disturbances, anxiety, dullness of emotions, tendency to depressive moods, frequent use of alcohol, medical preparations, drugs, obsessive memories, desire for solitude.
This article is addressed not only to those who survived the horrors of war, its advice can be used by all those who suffered traumatic events in life. These recommendations will suit those who have not yet “come to their senses,” who are seeking inner harmony, so that everyday life events do not bring additional experiences and are subject to will.
Psychologists say that it is possible to feel the power over events when a person learns to understand himself, and also to be aware of his emotional, physical, mental reactions to situations in life. Self-knowledge needs time; this process requires addressing life situations, which are often painfully unbearable to think about. To do this, you must take the path of self-knowledge, connect observation, develop the habit of paying attention to internal processes. For example, a person begins to notice how, during anger, he clenches his teeth or keeps track of what happens to him when the remark of a loved one puts him off balance. The more a person knows the mechanism of his reactions, the more calm and confident he will feel.
The proposed recommendations will benefit those who are ready to accept the new. If a person believes that he knows everything about his character and life, then, unfortunately, he is inherent in the position of denial, and he is not inclined to receive signals coming from the body.
The position of denial is self-deception, occurring every time there is no desire to know the truth. This means that from all the information a person chooses the one that is convenient for perception, while everything that is new and unusual is discarded.
The events experienced in the war go far beyond the limits of life experience, for many who faced hostilities, it was a deep shock that contributed to a different perception of themselves and their place in this world. Being in mortal danger, the way of thinking, forms of behavior, range of feelings change.
Everything is going to survive. After returning from the war, people are faced with the fact that their experience does not fit into the stereotype of the world perception convenient for their compatriots. And when a person knows something that others do not want to know about, then it’s uncomfortable to be with a person like that.
The best results in the fight against psychotrauma and finding peace of mind are achieved by those patients who honestly admit to themselves that they have developed fighting reflexes, some can be proud of, and others need to get rid of. For example, the dullness of emotions, the feeling of embarrassment, aggression - often impede the achievement of life goals.
It should be noted that post-traumatic stress is attributed to a normal reaction to an abnormal situation. Because if a person reacts painfully to ugly events, this does not mean that he has lost his mind.
A person thinks of turning to a psychotherapist when he begins to experience internal discomfort or realizes that a part of his personality is not controlled by him. Everyone who applies hopes that the specialist will help to find peace of mind, composure, reduce suffering. In everyday life, peace of mind can help to find peace of mind.
Traumatic events happen to any people at all times, but war adds inhuman experiences.
The horrors of war have an impact not only intensity, but also frequent repetition, so that a person does not have time to "recover". The other side of the trauma affects the inner world of the individual and is related to the reaction to the experienced events. All people react differently. A tragic event can inflict the most severe trauma on one person and may not affect the psyche of another. Speaking of post-traumatic stress, it is understood that the person has experienced one or more traumatic events affecting the psyche. And in this case, the loss of emotional balance, mental manifestations is normal. If the traumatic event is small, then anxiety and other symptoms will disappear after a while. If the injury is strong, the traumatic events have recurred many times, then the painful reaction may last for years.
For example, among former military personnel, the hum of a low-flying helicopter or the sound close to the sound of an explosion can lead to an acute stress reaction, as in war.
"Combat reflexes" do not seem unusual as long as a person is in the zone of military events. But, upon returning home, such a person will be indicated by a strange behavior, and urged to stop behaving like in a war. For those who are lucky, and at home waiting for them love, understanding, this atmosphere makes it possible to analyze their feelings, internally accept the experiences and past experiences, which will allow you to move further in life.
Unfortunately, not everyone who returned from the war can boast of a happy scenario. According to the stories of many who returned from the battlefield, in most cases there is a lack of understanding, no one with a heart-to-heart talk, no complete security is felt, it is easier to suppress emotions than to give them the opportunity to break out and lose control of the situation. In such a situation, mental stress does not find a way out for a long time.
How to find inner balance after surviving a war
Balancing training represents the ability to reduce excess stress. To get closer to balance, you have to work on yourself.
It is necessary to cultivate a balance in yourself, in thoughts and feelings. For example, getting rid of headaches due to overstrain can be learned to relax some muscle groups. The same should be done with respect to thoughts. If obsessive thoughts caused by fear are present, they force you to strain as if something was really threatening. The ability to relax is significant for all those who are experiencing anxiety.
It is necessary to focus on each muscle group: first tighten the muscles, then relax.
For example, strain your toes, and then relax. Then we also do it with ankles, calf muscles, buttocks, hips, lower back, abdominal muscles, upper back, neck, shoulders, face (forehead, eyes, jaw), and arm muscles.
Completing the exercise, clench your hands into fists, and then unclench.
It is necessary to master the art of abdominal breathing, which will increase the flow of oxygen into the body. It is necessary to inhale through the nose and exhale through the mouth. Inhalation must be deep, but not so as to "burst" on sensations. Inhaling deeply through the nose, place your palm on the solar plexus, lifting it slightly. If the breath is deep, then the solar plexus area will rise. It is necessary to allow the air to fill the abdominal cavity so that the stomach bulges under the arm. This will be a sure sign of filling the lungs with air. Having mastered the technique of filling the lungs with air, we proceed to another stage: when exhaling, do not blow the air out of yourself “as on a cake”, but relax the abdominal wall and release air without effort.
The next step involves combining progressive relaxation with abdominal breathing and doing it simultaneously. Progressive relaxation involves two kinds of actions: muscle tension, and then their relaxation.
Abdominal breathing also consists of two actions: inhaling and exhaling. To combine these two exercises, it is necessary to strain and relax the muscles in the rhythm of inhalation and exhalation. This is how it happens: we slowly strain our toes, while at the same time taking a slow inhalation, and then relaxing unhurriedly at the same time with a slow exhalation. It is important to train until you have the skills to easily combine relaxation with breathing.
Further, this exercise is complemented by an element of mental training: visualization. Making breaths and exhalations, straining, and then, relaxing the muscles, you should call on the help of imagination. To master visualization, you should look at your hands and squeeze them into fists. Then close your eyes and present your clenched fists. Without opening your eyes, you should open your hands and feel again how they are unclenched. So, the mental part of this exercise is that a person sees different parts of the body at the time of inhalation and tension, and then exhalation and relaxation. It is important to make your imagination work with these ideas.
What does muscle tension look like? You can give vent to fantasy. It seems to one that it is black smoke, to other steam from a teapot. This all symbolizes muscle tension. Most patients say that at the moment of exhalation, when they are well relaxed, they see clean, light emissions. If a person learns to imagine how a valve opens inside, thus he will send signals to his brain through the psyche to his muscles for relaxation.
For this exercise, you should find a quiet place, retire, turn off the phone. To lie down or sit comfortably, undo tight fitting clothes. Thus, it is necessary to relax ten days in a row three times a day. This is the minimum time to understand whether this exercise helps or not. The ability to relax can help in stress, when events are out of balance and difficult to keep calm.
Often, patients suffering from PTSD, it is difficult to give themselves frank information. About disturbing symptoms (nightmares, obsessive memories associated with tragic events), a person does not want to talk to anyone. In this case, to gain peace of mind and control over yourself, it is necessary to raise balance.
In all eras, former warriors dreamed of military operations. If a dream of war happens during a period of illness or stress, then this is normal and not worth worrying about. But if nightmares are repeated often, then this brings the person to a helpless state. Shallow sleep leads a person to mental exhaustion, weakens him. For temporary relief, you can use sleeping pills. For those who are cautious with taking sleeping pills, we can advise L-tryptophan capsules or soothing herbs. You can also use the method of auto-training, an increase in physical activity and rest in a relaxed atmosphere in nature.
We need to understand why recurring nightmares have become a part of life. Anxiety in dreams should mean something, because if the plot is repeated in the brain, it means that it is important for a person. Images sent in a dream serve as a message to yourself. This signal must be heeded. If dreams are filled with military or other frightening events, it means that the brain pays attention to the war raging inside of you, thereby discomposing. In this situation, it is necessary to unravel the hidden meaning of dreams. It is very difficult, because you have to plunge into painful memories. It is difficult voluntarily to focus on the memories from which I want to escape. Most prefer not to indulge in memories. But in a dream, the psyche is not controlled by the will and the person is forced to pay attention to internal war. When he wakes up, the person “runs mentally” from sleep and tries to switch to pleasant moments in life.
But to solve the problem of dreams, you should act differently.
First, we bring a dream to the surface, we are aware of it in the waking state.
Second, ask yourself what is needed to restore the inner world, to stop the nightmarish dreams.
Third, find a way to apply the answer in today's life.
In psychotherapeutic practice, these stages can last from several months to several years. This work is difficult, but, unfortunately, there are no accelerated methods. Self analysis of dreams is difficult. If these are military events, the person went through the stages of emotional reaction:
It is possible that you will have to go through all these feelings again until you reach the balanced state, which is called the acceptance of life experience. And before finding peace of mind, you will have to reconcile with the worst, namely with unpleasant memories.
If a person woke up in sweat, in anxiety, then in the absence of other causes (diseases), it can be argued that stress was experienced in a dream. If in a dream a person twitches, restless, then these are obvious signs of anxiety. People who do not remember dreams think that they do not dream anything. This is not true. It is proved that during prolonged sleep, dreams happen to everyone. Studying your dreams, it is useful to discuss them with someone. It should allow the questions of concern to plunge into consciousness and then answers will emerge from there. If it was scary in a dream or in dreams there were those who are no longer alive, it should be recalled that they asked what they demanded of you. If it was scary, then we should remember what exactly caused this fear.
Remembering a dream, you will have to relive all the horror, anger, guilt - all those emotions that accompanied this event. Often, during a traumatic event, these emotions are dulled. This is the main reason for causing people to avoid analyzing dreams. To reduce the influence of negative emotions, it is necessary to unravel a certain meaning in a dream, and only then, along with the psychotherapist, use the clue in the present life.
In order to finally heal and find peace of mind, it is necessary to take a different look at the meaning of what was before, what is happening now and what can happen in the future. When a person finds a new meaning, he changes his sense of self and his relationship with the world becomes completely different.