How to give yourself psychological first aid?

Now there are many specialists ready to help deal with all kinds of psychological discomfort. But sometimes it is not possible to go to them immediately after a problem arises. In this case, it is important to know how to give yourself psychological first aid. How? Tells the expert.


How to give yourself first psychological help?



First, it's important to recognize your feelings. Many people find it difficult to do this because of the low level of development of emotional intelligence.


Traditionally, there are seven basic emotions:


happiness (joy);

anger (anger);




sadness (sadness);


However, the "emotional cocktail" of a person is actually much broader: there is delight, tenderness, gratitude, admiration, anticipation, outrage, rage, resentment, despair, pity, excitement, awe, embarrassment... The list could go on.


To understand and describe your feelings, I suggest keeping a diary of emotions: in the evening, take a notebook and write down a few situations that happened to you during the day. Describe not just the event (who said what, did what, saw), but exactly your inner state (what you experienced and felt).


Then think about what emotions you are experiencing in the "here and now. Record your thoughts on paper. Keeping a diary like this every day for a month will teach you to understand yourself better. It will be much easier for you to manage your feelings.



To relieve emotional tension on your own, try to do the following and recommendations.


Change of scenery. If you're at work - go to another office, the kitchen area, the restroom. If at home - go for a walk outside.

Listen to calm music or meditate. This will help you focus on something else and take your mind off the stressful situation that caused the tension.

Call a loved one and tell them how you feel. Or just talk about distractions.

If these ways are not available to you right now, start using other methods. There are methods for which you don't need anything extra.


Breathe on your belly. The exhale should be twice as long as the inhale (you can do it on the count).

Start tensing and relaxing your muscles (arms, face, legs, abdomen) one by one.

Try to concentrate on a certain object in your field of vision. Look at it in detail and describe it as if you were doing it for an alien who knows nothing about it.

I also recommend opening up to other people and talking to them about how you feel. This will help build a better rapport and relieve emotional tension.



Frequent emotional stress, especially if it is prolonged, turns into constant stress. To avoid exhaustion, it is important to engage in prevention. In order to do this, it is advisable to...


Find activities that make you feel good: things you want to do, even if you don't get paid for them;

Eliminate from your life the events and people that cause you emotional stress;

When conflict or discomfort arises, don't isolate yourself, don't live the problem alone. This will help to avoid the "transition" of stress into the body and the emergence of many diseases.

We have to face all kinds of problems every day that can cause emotional discomfort. In order to maintain normalcy, it is important to be able to cope with emotions on your own. Being mindful of yourself and your feelings will allow you to stay happy and healthy.


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