When stress won't go away: six ways to recover

Under conditions of prolonged stress, the mind inevitably reacts to what is happening. However, a person can alleviate physical, emotional, and cognitive symptoms by regularly replenishing their resources in a way that suits their individual characteristics.

This was discussed during the webinar «Why stress doesn’t go away: how the BASIC Ph system helps you find your own path to recovery», which the Ukrainian National Bar Association hosted with the support of the International Bar Association (IBA).

The speaker was Tetyana Sova, a practicing psychologist and psychotherapist.

She explained that BASIC Ph is a model for overcoming stress and restoring resources that encompasses six channels: faith, emotions, society, imagination, intellect, and the body. A person can use all of these channels, but typically two are primary: one manifests automatically from an early age, while the other is shaped by upbringing and life experience.

You can identify your own channels by observing what you do unconsciously in stressful situations, what actions you consciously choose to calm yourself, and what helped you as a child. Another clue is the nature of your stress response: primarily physical, emotional or cognitive.

The faith channel encompasses beliefs, values, life philosophy, a sense of mission, and hope. To use it consciously, T. Sova advised reflecting on past experiences, identifying one’s core values, seeking lessons from specific situations, and engaging in activities that align with ideas important to the individual.

The emotional channel involves recognizing feelings and finding an acceptable way to express them. This could include talking with loved ones, keeping a journal, listening to music, watching movies, finding humor, interacting with animals, singing, dancing or other creative pursuits.

For people with a dominant social channel, belonging to a group and shared experiences serve as a resource. Practical ways to support this channel include participating in teams and professional communities, group psychotherapy, group activities and scheduled time with loved ones.

The imagination channel can be engaged through reading, games, creative activities, daydreaming, and envisioning positive alternative scenarios. As an exercise, the psychologist suggested putting together an imaginary «backpack of happiness» consisting of five memories, people, feelings, events or objects that one can mentally turn to during a difficult moment.

The intellectual channel provides support through understanding the situation and planning. It can be nurtured by gathering information, preparing plans for various scenarios, setting aside time for reflection, comparing one’s own experiences with those of others, learning or taking on an organizational role.

The bodily channel includes movement, breathing exercises, contact with water, massage, hugs, and other tactile sensations. For a quick self-check, T. Sova suggested closing your eyes for 30 seconds and systematically scanning your body, noting which areas are tense and which are relaxed. She also advised starting with at least 15 minutes of moderate walking, moving around at home, or dancing.

The psychologist emphasized that recovery is something to prioritize consistently, not just during critical, stressful situations. Regularly utilizing your own support systems helps conserve your resources, and a better understanding of your own reactions allows you to choose the right method of self-help or seek professional help at the right time.