In response to Russia’s invasion of Ukraine people around the world are understandably shocked and concerned. We keep hearing from our listeners how many of you are anxious about what may happen and so we decided to jump on the mics and try and help in any small way we can.
We’ve listed out a few points that will help you to stay calm and grounded during these turbulent times. PLEASE LISTEN HERE, or read below if you prefer
1) Protect Your Mental Health
It is absolutely essential that you take steps to protect your mental health.
Limit The News
The first way to protect your mental health is to limit your access to the news. Don’t be tempted to leave 24hr news stations on in the background or spiral into that rabbit hole of endlessly clicking newspaper articles and stories
Bombarding your brain with bad news puts you in a state of high alert. This is meant to be a short term state to protect us from danger.
If you keep your brain in this state long term it will have repercussions on your mental and physical health. If you want to learn more about this please listen to Episode 11. Change Your Negative Thought Patterns. In this episode we discuss two studies showing how worry impacts your ability to make decisions and how negative thinking affects how we perceive pain.
Stay Grounded
The second way to protect your mental health is to stay grounded in the present moment. Breathing exercises will help with this as they have been proven to produce improvements in mood and stress levels, as well as physical benefits such as a lower heart rate and stress hormone level. If you want guidance on some breathing exercises you can start today please listen to Episode 14. How to Use The Power of Breathing to Relax and Feel Calmer.
Control Your Thoughts
The final way you can protect your mental health is to keep control of your thoughts. With so much bad news its easy to spiral into negativity and let your mind race. It’s vital that we keep control of our own internal dialogue and not give into panic. If this is something you are struggling with please listen to Episode 9. The Power of Your Thoughts and Episode 13. What Causes Panic and How to Overcome it.
2) Help Ukraine
The situation in the Ukraine is awful.
Unfortunately the reality is that us, and the vast majority of our listeners can do a limited amount to help. Seeing terrified children, injured civilians and elderly people trying to escape is utterly devastating. We feel helpless and frustrated watching it.
So What Can You Do To Help?
While we may not be able to get involved on the ground, there are things we can do to help those that are. Whether it’s through donations, petitions or offering refuge there are ways we can all make a difference.
A) Donate money.
A cash donation is the fastest way to help those in need.
It arrives instantly, unlike donated goods which need to be transported and stored. It also allows those on the ground the freedom to purchase the items they really need.
If you are in a position to donate make sure you are donating to a reputable source. Please check out the links below to the best uses of your aid.
Sunflower Relief
Sunflower Relief is a grassroots volunteer-led network that aims to connect the immediate needs of Ukrainian locals with immediate local solutions, emergency supplies, services, support, and capture first-hand accounts of the evolving situation on the ground to share with the wider world.
This is a personal recommendation from Shell. She was at school with Irra the founder and has been shocked and appalled at the pictures and descriptions she has shared from her family and friends within Ukraine. As awful as the news stories are, they don’t do justice to the true horror families in Ukraine are experiencing right now. If you are in a position to help please click HERE to read more.
Ukraine Humanitarian Appeal
A great option for our UK listeners, this has been launched by the Disasters Emergency Committee (DEC) and brings together 15 leading UK aid charities (including the British Red Cross, Cafod, Care International and Save the Children UK) to raise funds quickly and efficiently.
Every pound donated by the UK public to the DEC will be matched by the government, up to the value of £20m. Click HERE to donate.
B) Write To Your MP
Write to your MP and urge them to support the Ukraine. The Ukrainian institute has drafted a template letter you can use:
I am writing to you as one of your constituents to ask for the government to offer more urgent help to Ukraine amid the intensifying Russian invasion.
The attacks are targeting Kyiv, Kharkiv, Sumy, Kherson and other Ukrainian cities and small towns. Many, including children, have been killed. More than 600,000 refugees have fled the country. Encircled cities and towns are cut off from essential supplies such as food and medicines.
The United Kingdom should create a safe air corridor over Ukraine for humanitarian relief, together with the United States. I ask you to support this and to urge the UK Parliament and Government to make this decision.
There are many Ukrainians in the UK whose families have been affected by this war. The changes to visa requirements made so far look merely like minor tweaks to the restrictive visa regime.
It has been noted by many that the same Conservative government has allowed thousands of rich Russians to settle in the UK and gave a peerage to the KGB-linked Mr Evgeny Lebedev. London is used by Russian oligarchs and politicians, people directly or indirectly responsible for this war, to hide their (often illegitimate) wealth. All this represents a direct extension of the violent corruption of the Russian state into the heart of British democracy.
The UK Government must immediately:
- waive all visa restrictions for Ukrainians,
- open safe routes to the UK for those fleeing the war,
- and grant new arrivals access to employment, social welfare, and medical treatment.
There is no cause to expect Russian militants to come to the UK under the guise of refugees. Since general mobilisation in Ukraine has been announced, no men and women who can fight are leaving the country. The refugees fleeing the country are the most vulnerable groups.
The statement by Prime Minister Boris Johnson on March 1 that the UK could take 200,000 or more refugees is extremely welcome, but it needs to be accompanied with specific details and rapid actions.
Ukrainians are defending not only their country, but freedom and democracy in the world. They need maximum support from their allies and friends in the UK.
For the full letter, including help finding your local MP CLICK HERE. There are also letters for French, German, Italian and Spanish nationals.
C) Host A Refugee
Can you offer to host a refugee?
Shelter for UA is connecting people in need of housing due to the war in Ukraine with those who are ready to provide it.
If you have a spare room and are in a position to help please CLICK HERE to sign up as a volunteer.
3) Prepare What You Can
If war comes it’s likely no one will ask your opinion first, so stop thinking about what you can’t control and focus on what you can.
If we do go to war, who do you need to keep safe? Can you reach them quickly? Where will you all stay?
If you are an anxious person it may help to reassure and calm you to have a kit ready. We’re not talking about stockpiling months of food, just a small bag of essentials. Items for you to consider are:
- Bottled drinking water
- Dry food (long shelf life, minimal prep/cooking)
- Power sources (e.g charged power banks)
- Something to keep warm (e.g sleeping bags)
Hopefully this is a bag you will never need to reach for.
4) Connect With Loved Ones
Now more than ever take the time to connect to your loved ones.
Hold them close and spend time with them. Take the time to cherish what you have.
War may not reach you, but it has taken so much from so many already. Don’t take what you have for granted.
Our final message is one of hope. The people of Ukraine still have hope, they are standing strong fighting for their lives and their country. We need to show them our support to keep that hope alive and let them know we #standforukraine as well.
Stay safe!
Sparky and Shell xx