Psychological support in difficult life situations

Part 1: Understanding of complex life situations and psychological support

1.1. Definition of complex life situations:

A difficult life situation (SZHS) is a circumstance or a set of circumstances that violate the usual course of a person’s life, pose a threat to his physical or mental health, make it difficult to self -realization and require adaptation to new conditions. These situations can arise suddenly or develop gradually, and their influence on a person can be both short -term and long -term.

The criteria defining the SZHS:

• The degree of threat: The presence of a direct or potential threat to life, health, safety or well -being of a person and his loved ones.
• Stress level: A strong emotional reaction that exceeds the usual level of stress and causes discomfort, anxiety, depression, anger, and other negative emotions.
• Disorders of functioning: Difficulties in fulfilling everyday duties, reducing performance, problems in relationships, changing behavior and other violations of normal functioning.
• Lack of resources: Lack of material, social, psychological or other resources necessary to overcome the situation.
• Feeling of helplessness: The feeling of loss of control over the situation, powerlessness and the inability to independently cope with problems.
• Subjective perception: It is important to take into account that SZHS is in many ways a subjective concept. A circumstance that is not complicated for one person can be a serious test for another.

Examples of SZHS:

• Loss of a loved one: The death of a spouse, parent, child, friend or other significant person.
• Divorce or parting: The completion of a romantic relationship, leading to emotional pain, a change in social status and the need to rebuild your life.
• Serious disease: The diagnosis of a serious disease in a person himself or a loved one, requiring treatment, adaptation to new conditions and causing fear and anxiety.
• Loss of work: The dismissal, reduction or closure of the enterprise, leading to financial difficulties, the loss of social status and uncertainty in the future.
• Financial difficulties: Large debts, bankruptcy, loss of property or other financial problems that cause stress and deprive a person basic needs.
• Violence: Physical, sexual, emotional or economic violence that has a destructive effect on mental and physical health.
• Natural disasters and disasters: Earthquakes, floods, fires, terrorist attacks and other disasters leading to the loss of property, health and life.
• Moving: Change of place of residence, especially in another country or city, requiring adaptation to a new culture, language and social environment.
• War and conflicts: Participation in hostilities, living in the conflict zone, loss of home and property, separation from loved ones and other traumatic events.
• Legal problems: Claims, arrest, imprisonment and other legal problems that cause stress and fear.
• Retirement: Changing the usual way of life, the loss of social status and a sense of need, the need to rethink your role in society.
• Traumatic experience: The experience of events that threaten life or health, such as accidents, attacks, natural disasters and others.
• Discrimination: A biased attitude and restriction of rights on the basis of race, gender, religion, age, sexual orientation or other signs.
• Isolation and loneliness: Lack of social ties, support and feelings of belonging to society.
• Home violence situations: Control, isolation and humiliation by the partner.

1.2. Determination of psychological support:

Psychological support is a set of measures aimed at assisting a person who is experiencing a difficult life situation in order to restore his mental balance, adapt to new conditions and increase his ability to independently cope with problems. This is a process based on empathy, respect and unconditional acceptance of a person, regardless of his situation and behavior.

Psychological support goals:

• Decrease in emotional distress: To help a person cope with negative emotions, such as anxiety, fear, anger, depression, a feeling of guilt and shame.
• Restoration of a sense of control: To help a person restore a sense of control over his life and situation, learn to make decisions and act.
• Improving self -esteem and self -confidence: To help a person believe in his strength, to realize his resources and abilities, and to increase his self -esteem.
• Development of coping strategies: To help a person learn to effectively cope with stress and problems using various coping strategies.
• Strengthening social support: Help a person to establish and strengthen relations with other people, get the necessary support and help from others.
• Adaptation to new conditions: To help a person adapt to the changed living conditions, accept new circumstances and find new opportunities.
• Prevention of mental disorders: To prevent the development of mental disorders, such as depression, anxiety disorders, post -traumatic stress disorder (PTSD) and others.
• Safety ensuring: In the case of violence or threat of life to ensure the safety of a person and his loved ones.
• Information about available resources: Provide information about available resources and services, such as legal assistance, social support, medical care and others.
• Self -help promotion: To teach a person self -help techniques and ways to maintain their mental health.

Forms of psychological support:

• Emotional support: The expression of empathy, sympathy, understanding and acceptance.
• Information support: Providing information about the situation, available resources, rights and obligations.
• Practical support: Assistance in solving specific problems, such as the search for housing, work, receiving medical care, etc.
• Social support: Ensuring social ties, participation in support groups and other social events.
• Financial support: Provision of material assistance, providing loans, grants and other financial resources.
• Professional support: The provision of psychological assistance to professional psychologists, psychotherapists, social workers and other specialists.

The principles of psychological support:

• Respect: Respect for the personality of a person, his values, beliefs and the right to self -determination.
• Empathy: The ability to understand and share the feelings of another person.
• Unconditional acceptance: The adoption of a person as he is, regardless of his situation and behavior.
• Confidentiality: A guarantee of preserving the secrets of information received from a person.
• Competence: The presence of the necessary knowledge, skills and experience to provide effective assistance.
• Volunteering: Assistance only with the consent of the person.
• Not making harm: Avoiding actions that can worsen the state of a person.
• Cultural sensitivity: Taking into account the cultural characteristics of a person and his environment.
• Orientation to resources: Focus on the strengths and resources of a person, and not just on his problems.
• Cooperation: Interaction with other specialists and organizations to provide integrated assistance.

1.3. The difference between psychological support, counseling and psychotherapy:

It is important to distinguish between psychological support, psychological counseling and psychotherapy, since they differ in their goals, methods and qualifications of assistance specialists.

• Psychological support:

  • Target: Emotional support, reduction of distress, strengthening resources and adaptation to a specific difficult situation.
  • Methods: Active hearing, empathy, comfort, informing, practical assistance, referral to other specialists.
  • Qualification: It can be provided with non -specialists, such as friends, relatives, volunteers, social workers, as well as professional psychologists.
  • Duration: Typically, a short -term, aimed at solving a specific problem or a crisis situation.
  • Focus: The present and future, focus on solving the problem and adaptation.

• Psychological counseling:

  • Target: Assistance in solving specific problems, making decisions, improving relationships and developing personal potential.
  • Methods: Conversation, analysis of the problem, identification of resources, development of solution strategies, providing information, training skills.
  • Qualification: It turns out to be professional psychologists-consultants with special training.
  • Duration: Short -term or medium -term, depending on the complexity of the problem.
  • Focus: The present and future, focus on solving the problem and achieving goals.

• Psychotherapy:

  • Target: Changing the deep personal structures, the solution of emotional problems caused by past experience, improve mental health and well -being.
  • Methods: Various psychotherapeutic approaches (psychodynamic therapy, cognitive-behavioral therapy, humanistic therapy, etc.), aimed at studying past experience, awareness of unconscious motives and a change in the destructive patterns of behavior.
  • Qualification: It turns out to be professional psychotherapists with special education, certification and work experience.
  • Duration: Long -term, can occupy months or years.
  • Focus: The past, present and future, orientation to deep changes in personality and solving emotional problems.

In the table:

Characteristic	Psychological support	Psychological counseling	Psychotherapy
Target	Decline distress, adaptation	Solving problems, making decisions	Deep changes in personality
Methods	Empathy, informing	Analysis of the problem, strategy	Various psychotherapeutic approaches
Qualification	Non -specialists, psychologists	Consultant psychologist	Psychotherapist
Duration	Short -term	Briefly or medium-term	Long -term
Focus	Present and future	Present and future	Past, present and future

Part 2: Methods and techniques of psychological support

2.1. Active hearing:

Active hearing is a technique aimed at completely immersion in the words and feelings of the speaker, demonstrating sincere interest and understanding. This is much more than just silence; This is an active part in the process of communication, which allows the speaker to feel he heard and understood.

Key elements of active hearing:

• Attention: Completely focus on the speaker, avoiding distracting factors, such as phone, thoughts or other people. Establish eye contact if it is comfortable for the speaker.
• Physical pose: Take an open pose, lean a little forward to show your interest. Avoid crossing the arms or legs, as this can signal the closedness.
• Facial expressions and gestures: Use facial expressions and gestures to show what you understand and sympathize with the speaker. Smile, nod your head, raise your eyebrows as a sign of surprise or sympathy.
• Verbal confirmations: Use short phrases and words to show what you are listening, such as “yes”, “uh -huh”, “understand”, “of course”.
• Clarifying questions: Ask open questions to get more information and clarify understanding, for example: “Could you tell us more about this?”, “What did you feel at that moment?”, “What do you mean when you say …?”.
• Pressing: Repeat in your own words what the speaker said to make sure that you understand him correctly, for example: “If I understand correctly, you feel …”, “So you think that …”.
• Reflection of feelings: Reflect the speaker’s feelings to show that you understand his emotional state, for example: “It seems you are very upset by this”, “I see that it was very difficult for you.”
• Empathy: Try to put yourself in the place of the speaker and understand his point of view, even if you disagree with her.
• Pause: Do not interrupt the speaker and give him time to express his thoughts and feelings. Pauses can be very useful for the speaker to gather thoughts and express their feelings.
• Do not give advice if you are not asked about it: Often people simply want to be heard and understood, and not receive advice. Focus on listening and supporting the speaker.
• Avoid condemnation: Do not criticize or condemn the speaker, even if you do not agree with his actions or opinions. Focus on the understanding of his point of view.

Example of active hearing:

Man: “I have lost my job, and I do not know what to do. I feel completely helpless.”

Active listener: “I understand, this is very difficult to lose work. You feel helpless. Could you tell me more about this?” (Reflection of feelings, paraphrasing, clarifying question).

2.2. Emotional support and empathy:

Emotional support is the assistance of a person who is experiencing emotional distress by expressing sympathy, understanding and accepting. Empathy is the ability to understand and share the feelings of another person, to look at the world with his eyes.

Key elements of emotional support and empathy:

• Sympathy: Express sympathy for a person, show that you understand his pain and suffering. Use the words of sympathy, such as “I am very sorry that this happened”, “I understand how hard it is for you.”
• Acceptance: Take a person as he is, regardless of his situation and behavior. Do not condemn it and do not criticize it.
• Unconditional respect: Treat a person with respect, recognize his right to his own feelings and opinions.
• Support: Offer your support and help. Tell the person that you are near and ready to help him than you can.
• Hope: Give a person the hope that the situation will improve and he will be able to cope with difficulties.
• Do not devalue feelings: Do not tell the person that he should be stronger, should not be upset or that his problem is not so serious. This can lead to the fact that a person will feel incomprehensible and rejected.
• Be sincere: Emotional support should be sincere and coming from the heart. Do not try to pretend if you do not feel empathy.
• Remember the boundaries: It is important to remember your own borders and not take too much. Do not try to solve all the problems of a person yourself, but send him to a specialist, if necessary.

Examples of phrases for expressing emotional support:

• “I’m very sorry that you are going through it.”
• “I understand how hard it is for you.”
• “I am here for you if you need help.”
• “I believe in you, you can do it.”
• “It is normal to feel what you feel.”
• “You are not alone, I’m near.”
• “What can I do to help you?”
• “I appreciate you and what you are doing.”
• “I admire your strength and courage.”

2.3. The technique of stabilizing the emotional state:

In difficult life situations, people often experience strong emotions, such as anxiety, fear, anger, depression, panic. Techniques for stabilizing the emotional state help reduce the intensity of these emotions and restore a sense of control over themselves.

• Respiratory exercises:

  • Diaphragmatic breathing: Focus on breathing with a stomach, not breasts. Put your hand on your stomach and feel how it rises and drops with every breath and exhale. Inhale slowly and deep through your nose, exhale slowly through your mouth.
  • Square breath (4-7-8): Inhale to account 4, hold your breath to account 7, exhale at the expense of 8. Repeat several times.
  • Alternating breathing with nostrils (Nadi Shodhan Pranayama): Close one nostril with your finger and inhale through the other, then close the other nostril and exhale through the first. Repeat several times, alternating the nostrils.

• Grounding (Grounding):

  • 5-4-3-2-1: What are 5 things that you see, 4 things that you can touch are 3 things that you hear, 2 things that you can smell, and 1 thing that you can taste.
  • Touching objects: Take some subject in your hands and carefully study it. Pay attention to its texture, shape, color and weight.
  • Supply walk: Go out and take a walk in a park or a forest. Focus on your feelings: the smell of the earth, the singing of birds, the breath of wind.

• Muscle relaxation:

  • Progressive muscle relaxation (PMR): Strengthen and relax various muscle groups, starting with your toes and ending with the muscles of the face.
  • Self -massage: Make yourself a slight massage of the neck, shoulders, arms or legs.

• Preview:

  • Imagine a safe place: Close your eyes and imagine a place where you feel calm and safe, for example, a beach, a forest or a cozy house. Try to imagine this place as much as possible, including sounds, smells and sensations.
  • Visualize success: Imagine how you successfully cope with a difficult situation.

• Technique “Butterfly”:

  • Cross your arms over your chest so that your fingertips touch your shoulders.
  • Get pat on your shoulders one by one, slowly and rhythmically.
  • Focus on your sensations and breathe deeply.

• Written practices:

  • Diary maintenance: Write down your thoughts and feelings in the diary. This will help you realize your emotions and understand your problems.
  • A letter of gratitude: Write a list of things for which you are grateful. This will help you focus on the positive aspects of your life.

• Physical activity:

  • Walk: A simple walk can significantly improve mood and reduce stress.
  • Sports: Physical exercises contribute to the development of endorphins that have a positive effect on the emotional state.
  • Dancing: Dancing is a great way to express your emotions and relieve tension.

2.4. Cognitive techniques:

Cognitive techniques are aimed at changing negative thoughts and beliefs that can aggravate a person’s emotional state in a difficult life situation.

• Identification of negative thoughts:

  • Pay attention to your thoughts when you feel bad.
  • Write down these thoughts in the diary.
  • Determine which of these thoughts are negative.

• Disputing negative thoughts:

  • Ask yourself questions:
    • Is there any evidence confirming this thought?
    • Are there any other ways to look at the situation?
    • What would I say to a friend who thinks the same?
    • Is this thought useful for me?
    • What are the consequences if I continue to believe in this thought?

• Replacing negative thoughts with positive:

  • After you have challenged a negative thought, replace it with a more positive and realistic.
  • For example, instead of “I will never find a new job,“ think ”the search for work is a difficult process, but I will make efforts, and I’m sure that I will find a suitable vacancy.”

• Reflecting the situation:

  • Try to look at the situation from a different point of view.
  • What positive aspects can be found in this situation?
  • What lessons can be learned from this experience?

• Technique “Detective”:

  • Imagine yourself a detective that is investigating the case.
  • Collect all the facts regarding the situation.
  • Consider the situation from different angles.
  • Make a conclusion based on facts, and not on emotions.

• ABC model:

  • A (Activating Event): The event that happened.
  • B (Belief): Your thoughts and beliefs about this event.
  • C (Consequence): Your feelings and behavior as a result of these thoughts and beliefs.

  Use this model to analyze how your thoughts affect your feelings and behavior.

2.5. Search and strengthening social support:

Social support is the presence of social ties and relations that provide a person with a sense of belonging, love, care and help. Social support plays an important role in overcoming complex life situations.

• Determining the circle of support:

  • Make a list of people that you trust and who can support you.
  • Include family members, friends, colleagues, neighbors, members of the religious community, participants in support groups and other people in this list.

• Active establishment of connections:

  • Do not be afraid to contact people for help and support.
  • Be open and sincere in communicating with other people.
  • Offer your help and support to other people.
  • Join the support groups, interest clubs and other social events.

• Strengthening existing connections:

  • Spend more time with people you love and who support you.
  • Express your gratitude for their support.
  • Maintain contact with people who live far from you, using a phone, e -mail or social networks.

• Development of communication skills:

  • Learn to communicate effectively with other people.
  • Learn to express your feelings and needs.
  • Learn to listen to other people.
  • Learn to resolve conflicts peacefully.

• Professional help:

  • If it is difficult for you to find social support, seek help from a psychologist, psychotherapist or social worker.
  • They will help you develop communication skills, strengthen social ties and find support resources.

2.6. Development of coping strategies:

Coping strategies are the methods that people use to control stress and complex emotions. The development of effective coping strategies helps people cope with difficult situations and maintain mental health.

• Determination of effective and ineffective coping strategies:

  • Think about how you usually cope with stress and complex emotions.
  • Which of these strategies help you feel better in the long run?
  • Which of these strategies only worsen your condition?
  • Examples of effective coping strategies:
    • Physical activity
    • Meditation
    • Reading
    • Hobby
    • Communication with friends and family
    • Maintaining a diary
  • Examples of ineffective coping strategies:
    • Drinking alcohol or drugs
    • Overeating
    • Insulation from other people
    • Aggressive behavior
    • Self -register

• Development of new coping strategies:

  • Try new ways to cope with stress and complex emotions.
  • Experiment with various techniques and find what works for you.
  • Learn from other people who successfully cope with stress.
  • Turn to a psychologist or psychotherapist for help if it is difficult for you to develop effective coping strategies.

• Planning and preparation:

  • Make an action plan in case of a difficult situation.
  • Prepare for possible difficulties and obstacles.
  • Fore your reactions to stress and develop emotions management strategies.

• Self -awareness:

  • Develop self -awareness to better understand your emotions, needs and reactions to stress.
  • Learn to recognize signs of stress and start using coping strategies before stress becomes unbearable.

Part 3: Psychological support in various difficult life situations

3.1. Psychological support for the loss of a loved one (grief):

Woe is a natural reaction to the loss of a loved one. It can manifest itself in the form of various emotions, such as sadness, anger, wine, fear, denial and confusion. Psychological support for grief helps a person cope with these emotions and adapt to life without a deceased.

• Recognition and normalization of feelings:

  • Let a person express his feelings without condemnation.
  • Tell him that it is normal to feel the way he feels.
  • Do not tell him that he must be strong or that he should “hold on.”

• Active hearing:

  • Listen to a person when he talks about his loss.
  • Do not interrupt it and do not try to change the topic of the conversation.
  • Let him talk about his deceased close man.

• Empathy and sympathy:

  • Express your sympathy for a person.
  • Show him that you understand his pain and suffering.
  • Offer your support and help.

• Practical help:

  • Offer to help a person with everyday matters, such as cooking, cleaning the house or caring for children.
  • Help him organize a funeral or wake.
  • Accompany it for legal consultations or to other institutions.

• Memory support:

  • Remember with a person pleasant moments associated with the deceased.
  • Consider photos or videos.
  • Visit a place that was significant for the deceased.

• Information about the stages of grief:

  • Provide information about the stages of grief (denial, anger, bargaining, depression, acceptance).
  • Explain that these stages do not always go into sequentially and that everyone is experiencing grief in their own way.

• Direction to professional assistance:

  • If a person experiences a strong and prolonged grief that prevents him from living a normal life, direct him to a psychologist, a psychotherapist or consultant for grief.

3.2. Psychological support for a divorce or parting:

Divorce or parting is a complex emotional process that can cause severe pain, sadness, anger, guilt, fear and uncertainty in the future. Psychological support for a divorce or parting helps a person cope with these emotions and adapt to a new life.

• Recognition and normalization of feelings:

  • Let a person express his feelings without condemnation.
  • Tell him that it is normal to feel the way he feels.
  • Do not tell him that he should be strong or that he must “forget” about it.

• Active hearing:

  • Listen to a person when he talks about his divorce or parting.
  • Do not interrupt it and do not try to change the topic of the conversation.
  • Let him talk about his grievances, disappointments and fears.

• Empathy and sympathy:

  • Express your sympathy for a person.
  • Show him that you understand his pain and suffering.
  • Offer your support and help.

• Practical help:

  • Offer to help a person with the search for housing, work or legal advice.
  • Help him organize a move or division of property.
  • Offer to look after the children so that a person has time for himself.

• Self -esteem support:

  • Remind the person of his strengths and virtues.
  • Help him believe in himself and his abilities.
  • Support him in his desire for new goals and achievements.

• Focus on the future:

  • Help a person to make plans for the future.
  • Support him in his desire for new relationships or new hobbies.
  • Remind him that life continues and that a lot of good awaits him ahead.

• Direction to professional assistance:

  • If a person experiences a strong and prolonged emotional distress that prevents him from living a normal life, direct him to a psychologist, psychotherapist or divorce consultant.

3.3. Psychological support in a serious disease:

The diagnosis of a serious disease is a strong stressor that can cause fear, anxiety, depression, anger and a sense of helplessness. Psychological support with a serious illness helps a person cope with these emotions, adapt to new living conditions and improve the quality of life.

• Recognition and normalization of feelings:

  • Let a person express his feelings without condemnation.
  • Tell him that it is normal to feel the way he feels.
  • Do not tell him that he should be strong or that he should “fight” with the disease.

• Active hearing:

  • Listen to a person when he talks about his illness.
  • Do not interrupt it and do not try to change the topic of the conversation.
  • Let him talk about his fears, fears and hopes.

• Empathy and sympathy:

  • Express your sympathy for a person.
  • Show him that you understand his pain and suffering.
  • Offer your support and help.

• Information about the disease and treatment: