Several days have passed since the tragedy at Crocus City Hall, but many are still in shock and anxiety after what happened. It is clear that this event touched very deeply and will leave a mark for the near future. Situations can occur in life that seem unbearable and pull the rug out from under your feet. We react sharply because we cannot do otherwise, and at the same time we lose the support that previously helped us maintain balance in life. Without this support, we feel unsteady, we are afraid of what else could happen, since this has already happened, and we lose a sense of security. When this happens, it is important to regain yourself and your support in life. All attention to the body Any physical activity - exercise, training, just a couple of exercises to shake things up - will be beneficial. Intense actions are best - jumping, fast, energetic movements, jerks, you can literally shake your whole body, strain your muscles with all your might. You can also clap yourself from head to toe to feel yourself here in the body. Our task is to bring ourselves out of the state of freezing. Give vent to your emotions This can be done, again, through physical activity, through screaming - in a field, in a forest or into a pillow, through tears and howls. Give yourself time and space to process this pain and fear. It is very important that all this does not remain inside you. Active actions will also help - a quick or long walk, cleaning the house, washing dishes, any painstaking household chores. Try to ground yourself. Use meditation and breathing practices, focusing only on your own breathing. Breathe in four counts: inhale - hold your breath - exhale - hold your breath. “One, two, three, four,” we count for each point. You can listen to the smells around you, examine familiar things in detail, and focus on the present moment. “I’m here, all these things are around me, the world hasn’t collapsed, and I’m still here.” Maintain a routine Our psyche cannot stand the unknown, and the unknown and incomprehensibility almost always accompany us in crisis situations. It is important that something stable and predictable remains in life - habits, daily routine, coffee breaks at the same time, skincare rituals. Look for support When something that helped maintain balance has disappeared from life, our task is to see what remains. Against all odds, what do you have now? What will you have anyway? What can you count on within yourself? It's best to write this down on paper. This can include qualities that previously helped you cope with difficult situations. Remembering how you have already come out of something similar, and you felt better, will also be useful. If you write it down with a pen on a piece of paper, the memories will be retained more clearly and will feel more tangible and significant. If you have time, it's worth taking advantage of, even if it doesn't seem to work. Try to be around people. Surround yourself with people with whom you can share your emotions and thoughts. Don't become isolated, and if necessary, ask for help. If you can’t organize a personal presence, call or write to others, at least for a short time. Acknowledge what happened. It happened. And you see and feel it. Now it is absolutely natural that you react to this so sharply. This is the very first stage and the most painful. It will gradually become easier. You can write down on paper with a pen what is happening to you and most likely will happen in the near future. By naming your feelings and acknowledging them, you already reduce their intensity. And by prescribing in advance what may await you, you warn yourself, removing the effect of surprise. The next time you experience what you described, you will know: “Yes, I am experiencing this now, and I knew it would happen. This is natural, because I am now at the most difficult and painful stage. Now I need to stay in this to make me feel better.” And a couple more important points - It’s important to start=274923