{"id":2432,"date":"2023-09-01T18:13:37","date_gmt":"2023-09-01T16:13:37","guid":{"rendered":"https:\/\/dovidka.info\/informations\/psyhologichna-pidtrymka-v-umovah-vijny\/"},"modified":"2025-03-04T16:47:48","modified_gmt":"2025-03-04T14:47:48","slug":"psyhologichna-pidtrymka-v-umovah-vijny","status":"publish","type":"informations","link":"https:\/\/dovidka.info\/en\/psyhologichna-pidtrymka-v-umovah-vijny\/","title":{"rendered":"Psychological support during the war"},"content":{"rendered":"\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <p>Psychological state and mental health during the war are extremely important. Many people suffer from exhaustion, devastation, fatigue, anxiety and panic. Psychologists have formulated useful tips on how to master yourself in critical conditions, how to help the loved ones and look after your mental health in such critical conditions.<\/p>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"title_anchor\">\n    <span id=\"ptsr\" class=\"title_anchor__anchor\"><\/span>\n    <div class=\"container\">\n        <h2 class=\"title title-5\">\n            Post-traumatic stress disorder in the conditions of war (PTSD)        <\/h2>\n    <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <div class=\"fusion-text fusion-text-2\">\n<p>Post-traumatic stress disorder is a mental disorder that can develop after a traumatic event. About 8% of men and 20% of women who have experienced traumatic events have PTSD.<\/p>\n<p><b>Who can get PTSD?<\/b><\/p>\n<p>Post-traumatic stress disorder can develop in people who:<\/p>\n<ul>\n<li aria-level=\"1\">lost relatives, friends, brothers in the war;<\/li>\n<li aria-level=\"1\">saw the killed;<\/li>\n<li aria-level=\"1\">shot;<\/li>\n<li aria-level=\"1\">were or are under shelling or bombing;<\/li>\n<li aria-level=\"1\">worried about relatives or friends who are in danger;<\/li>\n<li aria-level=\"1\">felt abandoned, alone or betrayed;<\/li>\n<li aria-level=\"1\">witnessed a terrorist attack;<\/li>\n<li aria-level=\"1\">were captured or were surrounded.<\/li>\n<\/ul>\n<p><b>Symptoms of post-traumatic stress disorder<\/b><\/p>\n<ul>\n<li aria-level=\"1\">constant and uncontrolled thoughts about traumatic events, dreams about them;<\/li>\n<li aria-level=\"1\">feeling of constant danger;<\/li>\n<li aria-level=\"1\">excessive excitation;<\/li>\n<li aria-level=\"1\">avoiding mentions about the trauma;<\/li>\n<li aria-level=\"1\">panic attacks: a feeling of fear, shallow breathing, nausea, rapid heartbeat, chest pain;<\/li>\n<li aria-level=\"1\">overuse of alcohol, cigarettes or drugs;<\/li>\n<li aria-level=\"1\">troubles in everyday life;<\/li>\n<li aria-level=\"1\">problems in the relationship, distancing from the partner;<\/li>\n<li aria-level=\"1\">suicidal thoughts;<\/li>\n<li aria-level=\"1\">inability to express and show emotions: crying, feeling happy, sympathizing<\/li>\n<\/ul>\n<p><b>How is PTSD treated?<\/b><\/p>\n<p>Above all, remember:\u00a0<b>PTSD is a treatable disorder.<\/b>\u00a0And after the course of treatment, you will be able to live your everyday life again, show emotions, feel joy and feel protected.<\/p>\n<p>Treatment includes psychotherapy and medication.<\/p>\n<\/div>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"checklist\">\n    <div class=\"container\">\n                    <p class=\"simple-text body body-2\">\n                If symptoms of PTSD appear:            <\/p>\n                                            <div class=\"checklist__item simple-text body body-2\">\n                    <div class=\"fusion-li-item-content\">\n<p><b>See your family doctor, psychiatrist, or mental health professional.<\/b><\/p>\n<\/div>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <div class=\"fusion-li-item-content\">\n<p><b>Take care of basic needs:\u00a0<\/b>physical safety, availability of food, drinking water, etc. Resume sleep mode. Let government agencies and humanitarian organizations know about your needs so that they can provide you with what you need in a timely manner.<\/p>\n<\/div>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <div class=\"fusion-li-item-content\">\n<p><b>Avoid alcohol and other harmful substances.<\/b> It will not help to forget the horror, but there is a risk that addiction will develop.<\/p>\n<\/div>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <div class=\"fusion-li-item-content\">\n<p><b>Contact your loved ones, friends, relatives,<\/b> let them know that you are alive, discuss your experience with them, share your worries and feelings. If you are afraid that your stories might traumatize them, ask them if they are ready to hear everything that happened. Most likely, you will get a positive answer.<\/p>\n<\/div>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <div class=\"fusion-li-item-content\">\n<p><b>Get in touch with other people who have had similar experiences<\/b>, such as neighbors. Share these tips with them.<\/p>\n<\/div>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <div class=\"fusion-li-item-content\">\n<p><b>Be prepared for changes in the mental state:\u00a0<\/b>after a few days of relief, a state of devastation, exhaustion, and fatigue may occur. This is a completely normal reaction to the excessive stress you have been under all this time. Your organism should be given an opportunity to recover.<\/p>\n<\/div>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <div class=\"fusion-li-item-content\">\n<p><b>Stop the feeling of guilt<\/b>. You may feel anger and hatred, disgust, etc. All negative emotions directed at the enemy and the occupier are natural and have the right to exist. What was done to us deserves hatred and anger. However, if you feel guilty, you should stop it. The enemy is to blame for what has happened to you. Feelings should be directed exactly on him.<\/p>\n<\/div>\n                <\/div>\n                        <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <div class=\"fusion-text fusion-text-3\">\n<p><b>Quick self-help methods for PTSD<\/b><\/p>\n<p>These techniques can be useful both for personal use and when working with people with PTSD.<\/p>\n<p><b>Grounding technique: exercise \u201chere and now\u201d<\/b><\/p>\n<p>Reorient yourself in space and time by asking yourself some or all of the following questions:<\/p>\n<ul>\n<li aria-level=\"1\">Where am i?<\/li>\n<li aria-level=\"1\">What day is it today?<\/li>\n<li aria-level=\"1\">What date is today?<\/li>\n<li aria-level=\"1\">What month is it today?<\/li>\n<li aria-level=\"1\">What year?<\/li>\n<li aria-level=\"1\">How old am i?<\/li>\n<li aria-level=\"1\">What time of year is it now?<\/li>\n<\/ul>\n<p><b>Stabilization exercise: anti-stress breathing 4:8<\/b><\/p>\n<p>Try to breathe slowly. Inhale (count 1-2-3-4) \u2014 pause (hold your breath for 1-2) \u2014 exhale (count 1-2-3-4-5-6-7-8). It is important that the exhalation is twice as long. Do this exercise at least 10 times. Imagine that you are \u201cexhaling\u201d the tension.<\/p>\n<\/div>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"checklist\">\n    <div class=\"container\">\n                    <p class=\"simple-text body body-2\">\n                <b> Intelligent grounding <\/b>            <\/p>\n                                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Describe in detail the environment around you (\u201cThe walls are white. Five pink chairs, a wooden bookshelf against the wall\u2026\u201d)<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Describe your everyday activities in detail (for example, step-by-step preparation of a meal\u2026).<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Say an affirmation of safety: \u201cMy name is\u2026 I am safe, I am here and now, not in the past.\u201d<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Count to 10, 100, count backwards, you can sing or recite a poem.<\/p>\n                <\/div>\n                        <\/div>\n<\/section>\n\n\n<section class=\"checklist\">\n    <div class=\"container\">\n                    <p class=\"simple-text body body-2\">\n                <b> Physical stabilization <\/b>            <\/p>\n                                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Run cool or warm water on your hands.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Pat yourself on the shoulders or hips, move your big toes, stretch, turn your head, clench and unclench your fists, straighten your fingers. Press your heels into the floor and notice how they tense up.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Pay attention to your body (the weight of the body on the chair, how the chair presses on the body\u2026)<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Touch your \u201cgrounding\u201d object (such as a chair) after having a negative reaction to something.<\/p>\n                <\/div>\n                        <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <div class=\"fusion-text fusion-text-3\">\n<p><b>Stabilization technique in imagination: exercise \u201cSafe place\u201d<\/b><\/p>\n<p>Imagine a place where you feel good and safe, try to feel where you are sitting, what you see, what it smells like, what pleasant taste you feel, what music sounds.<\/p>\n<\/div>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"title_anchor\">\n    <span id=\"perevtoma\" class=\"title_anchor__anchor\"><\/span>\n    <div class=\"container\">\n        <h2 class=\"title title-5\">\n            How to deal with fatigue        <\/h2>\n    <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <p>During the war, our body works at the maximum capacity. Stress hormones, which task is to mobilize the body in a critical situation, also have their \u201cexpiration date\u201d. You may observe strong mood swings from anxiety, anger, a rush of optimism to complete devastation and exhaustion. It is important to realize that these are perfectly natural states that substitute each other from time to time. You can and should work with each of them.<\/p>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"checklist\">\n    <div class=\"container\">\n                    <p class=\"simple-text body body-2\">\n                <b> The main signs of fatigue: <\/b>            <\/p>\n                                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>feeling of exhaustion, inability to perform normal functions<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>inattention and loss of concentration<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>memory impairment<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>slowing down thought processes, reducing the critical thinking and its depths<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>decreased interest in work<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>increased irritability<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>nervousness<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>sleep disorders<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>permanent drowsiness<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>increased blood pressure and heart rate<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>headache<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>decreased appetite<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>emotional devastation<\/p>\n                <\/div>\n                        <\/div>\n<\/section>\n\n\n<section class=\"checklist\">\n    <div class=\"container\">\n                    <p class=\"simple-text body body-2\">\n                <b> Methods of dealing with fatigue: <\/b>            <\/p>\n                                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Proper sleep, which, according to the Ministry of Health, should be at least 7 hours a day for adults and 8-10 hours for children and adolescents.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <div class=\"fusion-li-item-content\">Information noise limitation. Refrain from constantly updating the news feed, read the news on a schedule, for example, for 15 minutes in the morning, at lunch and in the evening. Trust\u00a0<a href=\"https:\/\/dovidka.info\/en\/communication-and-information-retrieval\/\">only verified sources of information<\/a>.<\/div>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Regular meals.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Regular physical activity. Any regular physical activity, even walking or stretching, will give you vitality. A walk in the fresh air will be better than training indoors.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>To the extent possible, maintain a regular routine, habits and personal hygiene.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Change of activity. Try to rationally allocate time for work and rest, physical and mental work<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Prioritization. Realize that no one is able to do everything, so identify 3-5 main tasks for yourself every day and allow yourself to do nothing extra.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Friendly relationships with people around you: family, work colleagues, volunteer community or fellow soldiers. Keep in touch, call or email your relatives and close ones regularly.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Physical contact. Breathe together, hold each other\u2019s hands. Hug your loved ones.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Optimism and sense of humor. Joke! Humor is always supportive, even in harsh life circumstances.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Remember that staying alive and healthy is already a lot.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Do not set end dates for the war. We all want it to end, but if your predictions do not come true \u2013 it will be emotionally difficult for you, and you will feel hopeless. So settle in for the long haul.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Remember what is dear and important to you, remember what is the meaning of your life. Make plans for the future, determine what is the most important for you when peace comes.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>Professional help. Seek the support of professional psychologists. If you do not have the opportunity to turn to a professional \u2013 ask your relatives and friends for help.<\/p>\n                <\/div>\n                        <\/div>\n<\/section>\n\n\n<section class=\"title_anchor\">\n    <span id=\"panika\" class=\"title_anchor__anchor\"><\/span>\n    <div class=\"container\">\n        <h2 class=\"title title-5\">\n            How to deal with panic and anxiety        <\/h2>\n    <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <p>Panic is an attack of severe fear, anxiety and feelings of inner tension. Panic paralyzes a person or, conversely, pushes a person to reckless actions. During the panic, the opposite reactions are observed: one wants to run, the other \u2013 on the contrary, to hide in the corner. It is important to remember that this is the state in which the enemy wants to see us, because it makes us the most vulnerable, so it is necessary to take measures to restore a normal mental state.<\/p>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"checklist\">\n    <div class=\"container\">\n                    <p class=\"simple-text body body-2\">\n                <b> Key symptoms of panic: <\/b>            <\/p>\n                                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>palpitations, rapid pulse, sweating<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>chills, tremor<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>shortness of breath<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>pain or discomfort in the left side of the chest<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>nausea, pain or \u201cknot\u201d in the abdomen, dizziness<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>feeling of alienation, unreality of the world<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>fear of committing an uncontrolled act<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>acute fear of imminent death<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>numbness or tingling in the extremities<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>insomnia<\/p>\n                <\/div>\n                        <\/div>\n<\/section>\n\n\n<section class=\"checklist\">\n    <div class=\"container\">\n                    <p class=\"simple-text body body-2\">\n                <b> Methods of combating panic: <\/b>            <\/p>\n                                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>use sedative breathing techniques, for example, \u201c3-7-8\u201d: 3 seconds for inhalation, 7 seconds for holding breath and 8 seconds for exhalation<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>lie down and put your hands on your stomach, take deep breaths and short exhales, control your breathing<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>use a square breathing (find something square in the room (or imagine it). Look at one of the corners of the square and take a deep breath, hold your breath for 5 seconds and look at the other corner exhaling, move in such a way along the square; repeat several times, this will allow you to balance your breathing and control your anxiety if you feel that it is getting worse<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>\u201cground\u201d yourself; stand or sit on the floor, feel your touching the surface, feel the weight of your own body and breathe slowly<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>return to the feeling of the body; feel what you are sitting on and how your feet feel, concentrate on certain sound or on the smell; if you\u2019re driving, focus on what your hands are holding<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>do self-massage; touch the body, clap your feet with your hands, massage your ears, nose, palms; revive the hardened body<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>strain the body; take an uncomfortable position and try to strain all the muscles of the body as much as possible, stay in this position as long as possible<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>give way to emotions; cry, sing<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>use pungent odors \u2013 alcohol, citrus, etc.<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>wash with cold water<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>direct panic into safe actions; if you want to run \u2013 run on the spot, if you want to hide in a corner \u2013 hide in a corner<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>do not drink alcohol<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>take herbal sedatives (valerian, motherwort); do not use prescription drugs without consulting a doctor!<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>if someone else panics wrap the person in a warm blanket, give a warm drink, remind the basic things: who he or she is, what he or she does here, who is next to him or her, what is the person\u2019s name<\/p>\n                <\/div>\n                        <\/div>\n<\/section>\n\n\n<section class=\"title_anchor\">\n    <span id=\"apatia\" class=\"title_anchor__anchor\"><\/span>\n    <div class=\"container\">\n        <h2 class=\"title title-5\">\n            How to deal with apathy        <\/h2>\n    <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <p>Acute panic attacks and anxiety are usually followed by feeling of apathy. Such periods may be short, but they also need to be worked out with. It is important to remember that apathy is a natural \u201cchemical\u201d setback after a surge of stress hormones.<\/p>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"checklist\">\n    <div class=\"container\">\n                    <p class=\"simple-text body body-2\">\n                <b>Methods of overcoming apathy:<\/b>            <\/p>\n                                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>act; do any simple actions and do not try to analyze them<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>follow a daily routine; regular nutrition, hygiene, warm-up<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>do something with your hands; for example, wash dishes, pack things, weave a net<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>plan your tasks for the day; let them be few, but try to do them no matter what<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>limit access to information; reading news should be limited to a few short periods a day<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>involve relatives and acquaintances in joint work<\/p>\n                <\/div>\n                        <\/div>\n<\/section>\n\n\n<section class=\"title_anchor\">\n    <span id=\"stosunky\" class=\"title_anchor__anchor\"><\/span>\n    <div class=\"container\">\n        <h2 class=\"title title-5\">\n            How to maintain a close relationship        <\/h2>\n    <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <p>In critical situations, relationships with loved ones are severely tested. Try to maintain relationships and help your loved ones, because it increases your ability to survive and resist, as well as gives meaning to your actions.<\/p>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"checklist\">\n    <div class=\"container\">\n                                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>direct the negative emotions that arise not on loved ones but on the external enemy<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>load yourself with work and helping others<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>give way to emotions; shout, sing, cry<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>move, dance, warm up, walk<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>hug<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>keep in touch, ask how your friends and family are, call and text them<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>offer your help<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>cook together and eat slowly<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>keep the rituals of peaceful life as much as possible in the current conditions: read books, set the table, organize a joint tea party<\/p>\n                <\/div>\n                        <\/div>\n<\/section>\n\n\n<section class=\"title_anchor\">\n    <span id=\"tryvoga\" class=\"title_anchor__anchor\"><\/span>\n    <div class=\"container\">\n        <h2 class=\"title title-5\">\n            How to help those who are paralyzed by anxiety        <\/h2>\n    <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <p>If someone close to you is experiencing excessive destabilizing anxiety or panic attacks, take the following steps:<\/p>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"checklist\">\n    <div class=\"container\">\n                                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>do not directly and physically contact the person<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>speak to the person<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>speak clearly and firmly<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>remind the person in a calm voice that he or she is in a safe place (if so)<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>focus the person\u2019s attention on what you can see, hear and feel around<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>do not ask, but instead give instructions, such as: \u201cLook at me. Say your name. Tell me where you are. Get up. Drink\u201d<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>make sure that the person starts to do all the basic things itself<\/p>\n                <\/div>\n                        <\/div>\n<\/section>\n\n\n<section class=\"title_anchor\">\n    <span id=\"provyna\" class=\"title_anchor__anchor\"><\/span>\n    <div class=\"container\">\n        <h2 class=\"title title-5\">\n            How to get rid of guilt        <\/h2>\n    <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <p>Under normal circumstances, a person has time to understand the feeling of guilt and deal with it properly, i. e. to identify possible mistakes, correct them and understand how to avoid them in the future. In critical conditions, it is quite difficult to deal with guilt, and it can have a very negative impact on a person\u2019s psychological state, depress him or her and paralyze the activities.<\/p>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"checklist\">\n    <div class=\"container\">\n                    <p class=\"simple-text body body-2\">\n                <b> How to deal with guilt: <\/b>            <\/p>\n                                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>do not start blaming yourself; you did not start this war<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>first of all take care of yourself and stay safe, your direct responsibility today is to take care of yourself and not to create unnecessary trouble for the Armed Forces, to reduce the burden on them so that they could fully perform their duties<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>switch your attention to what you can do right here and now<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>become useful; ask how people close to you and those who are in need may benefit from your physical presence, your knowledge and skills<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>make a list of tasks that you will do right now; undertake only those matters which will now be within your power<\/p>\n                <\/div>\n                            <div class=\"checklist__item simple-text body body-2\">\n                    <p>help with what you can; learn what you do not know yet and what is easy for you<\/p>\n                <\/div>\n                        <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <p>Toxic guilt is very difficult to overcome. If you need help \u2013 turn to specialists, take care of yourself.<\/p>\n<p>&nbsp;<\/p>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"title_anchor\">\n    <span id=\"psychologist\" class=\"title_anchor__anchor\"><\/span>\n    <div class=\"container\">\n        <h2 class=\"title title-5\">\n            Where to address for psychological support        <\/h2>\n    <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <p>With the support of the National Psychological Association, volunteer psychologists have created a psychological support center \u201cHow are you?\u201d for those who suffer from recent events and experience constant stress, anxiety and worry. You can apply for support free of charge, at any time of the day. To receive psychological help,\u00a0<a href=\"https:\/\/forms.gle\/2r3mm9hG4jYihxuE8\">fill out the form<\/a>.<\/p>\n<p>\u201cTell Me\u201d is a free online platform for psychological counseling. The team of the platform helps everyone who needs emotional support, provides advice and helps in connection with the rapid changes that are currently taking place in the economy, society and life of everyone. You can ask for help through the initiative\u2019s\u00a0<a href=\"https:\/\/tellme.com.ua\/\">website<\/a>.<\/p>\n<p>The International Committee of the Red Cross has launched a hotline for support. Calls are free of charge: 0-800-300-155<\/p>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"title_anchor\">\n    <span id=\"memories\" class=\"title_anchor__anchor\"><\/span>\n    <div class=\"container\">\n        <h2 class=\"title title-5\">\n            Writing down memories as a self-help technique        <\/h2>\n    <\/div>\n<\/section>\n\n\n<section class=\"text_block\">\n    <div class=\"container\">\n        <div class=\"body body-2 simple-text\">\n            <p><span style=\"font-weight: 400;\">Writing down memories, such as keeping a diary, can be an effective self-help technique for trauma. Psychologists recommend recording your thoughts and feelings on paper to cope with stress, anxiety and the effects of traumatic events. This process allows a person to express their emotions, analyse what they have experienced and begin the journey to healing. A detailed description of the traumatic experience is used in<\/span><b> trauma-focused therapy.<\/b><\/p>\n<p><b>Keeping a diary:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">improves mental and physical health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">helps to cope with stress and anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">organises thoughts\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">allows you to express feelings, reflections, and describe negative emotions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">reduce hyper-arousal, which will make it easier for you to remember later<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">understand and accept the traumatic event as part of your life, but don&#8217;t let it control it<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">to &#8220;work through the wound&#8221; through description \u2013 this leads to healing and reduced vulnerability.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Records of wartime experiences are also an important testament to historical events. This can help future generations better understand the events of the present. It will also make it harder for Russians to manipulate the facts of the past in the future, because you are keeping real evidence.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can either record your traumatic experience in a personal diary or use special tools. For example, the <\/span><b>Svidok.org<\/b><span style=\"font-weight: 400;\"> platform.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In this case, recording your memories will not only ease your psychological state, but will also help human rights activists and journalists document the horrors of war.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you wish, you can choose not to share your testimony on the platform with others. Or you can write your memories anonymously.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The developers of Svidok.org emphasise that the data in your war diary is protected and anonymous.<\/span><\/li>\n<\/ul>\n<p><b>Practical tips for keeping a diary:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with short notes about daily events, impressions, reflections on the news.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make keeping a diary a regular practice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Write down not only the bad, but also the good things that happened to you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you find it difficult to start writing, try answering questions: \u2018What is the most memorable event of this month?\u2019, \u201cHow do you cope with stress?\u201d, \u201cWhat inspires you?\u201d, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you feel ready to share your traumatic experience, try writing it down in a free format. Start with where the event happened, under what circumstances. Write about what happened and how it affected you.<\/span><\/li>\n<\/ul>\n<p><b>Safe diary keeping<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you are under occupation or in potentially dangerous regions, your testimony may pose a threat if found by the occupiers.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Safety comes first! Therefore:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">don&#8217;t store diary notes in the phone, which can be searched;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">if you write your memories in a paper diary, don&#8217;t keep it in a visible place;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">hide it securely or burn it in case of danger;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">remember to clear your browser history if you use online platforms to record your testimony.<\/span><\/li>\n<\/ul>\n<p><em><span style=\"font-weight: 400;\">Prepared based on the recommendations of psychologist Kateryna Pavlyshyn,\u00a0<\/span><span style=\"font-weight: 400;\">NGO &#8220;Women&#8217;s Power of Ukraine&#8221;<\/span><\/em><\/p>\n        <\/div>\n    <\/div>\n<\/section>\n\n\n\n<section class=\"restriction_list\">\n    <div class=\"container\">\n        <div class=\"restriction_list__wrapper\">\n                            <h3 class=\"title title-5\">\n                    Important information for the media, bloggers and all citizens who photograph or write about war and the army                <\/h3>\n                                        <div class=\"restriction_list__paragraph\">\n                    <h4 class=\"title title-6\">\n                        What is categorically prohibited to be covered by the mass media during wartime:                    <\/h4>\n                    <ul>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 4.10051 4.10051C6.72601 1.475 10.287 0 14 0Z\" fill=\"#EB0100\"\/>\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M8.06209 11.3295C7.5699 10.8442 7.17342 10.5388 7.79093 9.93956L9.78247 7.99587C10.4137 7.35785 10.7828 7.38975 11.3775 7.99587L14.0549 10.6778L16.7232 8.00954C17.2109 7.51508 17.5139 7.11859 18.1132 7.73611L20.0523 9.72764C20.6903 10.3588 20.6584 10.7302 20.0523 11.3227L17.3795 14.0001L20.0523 16.6821C20.6562 17.27 20.6881 17.6414 20.0523 18.2771L18.1064 20.2687C17.5071 20.8862 17.1949 20.4965 16.7164 19.9975L14.0549 17.3178L11.3707 20.0089C10.7828 20.6105 10.4137 20.6424 9.77563 20.0089L7.7841 18.0652C7.16658 17.4659 7.55623 17.1537 8.05526 16.6752L10.7327 14.0001L8.06209 11.3295Z\" fill=\"white\"\/>\n                                    <\/g>\n                                    <defs>\n                                        <clipPath id=\"clip0_540_3741\">\n                                            <rect width=\"28\" height=\"28\" fill=\"white\"\/>\n                                        <\/clipPath>\n                                    <\/defs>\n                                <\/svg>\n                                names of bases and subdivisions, as well as their locations                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 4.10051 4.10051C6.72601 1.475 10.287 0 14 0Z\" fill=\"#EB0100\"\/>\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M8.06209 11.3295C7.5699 10.8442 7.17342 10.5388 7.79093 9.93956L9.78247 7.99587C10.4137 7.35785 10.7828 7.38975 11.3775 7.99587L14.0549 10.6778L16.7232 8.00954C17.2109 7.51508 17.5139 7.11859 18.1132 7.73611L20.0523 9.72764C20.6903 10.3588 20.6584 10.7302 20.0523 11.3227L17.3795 14.0001L20.0523 16.6821C20.6562 17.27 20.6881 17.6414 20.0523 18.2771L18.1064 20.2687C17.5071 20.8862 17.1949 20.4965 16.7164 19.9975L14.0549 17.3178L11.3707 20.0089C10.7828 20.6105 10.4137 20.6424 9.77563 20.0089L7.7841 18.0652C7.16658 17.4659 7.55623 17.1537 8.05526 16.6752L10.7327 14.0001L8.06209 11.3295Z\" fill=\"white\"\/>\n                                    <\/g>\n                                    <defs>\n                                        <clipPath id=\"clip0_540_3741\">\n                                            <rect width=\"28\" height=\"28\" fill=\"white\"\/>\n                                        <\/clipPath>\n                                    <\/defs>\n                                <\/svg>\n                                the number of soldiers in bases and units                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 4.10051 4.10051C6.72601 1.475 10.287 0 14 0Z\" fill=\"#EB0100\"\/>\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M8.06209 11.3295C7.5699 10.8442 7.17342 10.5388 7.79093 9.93956L9.78247 7.99587C10.4137 7.35785 10.7828 7.38975 11.3775 7.99587L14.0549 10.6778L16.7232 8.00954C17.2109 7.51508 17.5139 7.11859 18.1132 7.73611L20.0523 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class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 4.10051 4.10051C6.72601 1.475 10.287 0 14 0Z\" fill=\"#EB0100\"\/>\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M8.06209 11.3295C7.5699 10.8442 7.17342 10.5388 7.79093 9.93956L9.78247 7.99587C10.4137 7.35785 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<\/li>\n                                            <\/ul>\n                <\/div>\n                            <div class=\"restriction_list__paragraph\">\n                    <h4 class=\"title title-6\">\n                        Any information about:                    <\/h4>\n                    <ul>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 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         <clipPath id=\"clip0_540_3741\">\n                                            <rect width=\"28\" height=\"28\" fill=\"white\"\/>\n                                        <\/clipPath>\n                                    <\/defs>\n                                <\/svg>\n                                operations carried out or planned                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 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operations and their execution methods                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 4.10051 4.10051C6.72601 1.475 10.287 0 14 0Z\" fill=\"#EB0100\"\/>\n                                        <path 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     <\/defs>\n                                <\/svg>\n                                the effectiveness of the enemy\u2019s electronic warfare                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 4.10051 4.10051C6.72601 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fill=\"white\"\/>\n                                        <\/clipPath>\n                                    <\/defs>\n                                <\/svg>\n                                postponed or canceled operations                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 4.10051 4.10051C6.72601 1.475 10.287 0 14 0Z\" fill=\"#EB0100\"\/>\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M8.06209 11.3295C7.5699 10.8442 7.17342 10.5388 7.79093 9.93956L9.78247 7.99587C10.4137 7.35785 10.7828 7.38975 11.3775 7.99587L14.0549 10.6778L16.7232 8.00954C17.2109 7.51508 17.5139 7.11859 18.1132 7.73611L20.0523 9.72764C20.6903 10.3588 20.6584 10.7302 20.0523 11.3227L17.3795 14.0001L20.0523 16.6821C20.6562 17.27 20.6881 17.6414 20.0523 18.2771L18.1064 20.2687C17.5071 20.8862 17.1949 20.4965 16.7164 19.9975L14.0549 17.3178L11.3707 20.0089C10.7828 20.6105 10.4137 20.6424 9.77563 20.0089L7.7841 18.0652C7.16658 17.4659 7.55623 17.1537 8.05526 16.6752L10.7327 14.0001L8.06209 11.3295Z\" fill=\"white\"\/>\n                                    <\/g>\n                                    <defs>\n                                        <clipPath id=\"clip0_540_3741\">\n                                            <rect width=\"28\" height=\"28\" fill=\"white\"\/>\n                                        <\/clipPath>\n                                    <\/defs>\n                                <\/svg>\n                                missing or crashed aircraft, ship and search and rescue operations                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 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                <defs>\n                                        <clipPath id=\"clip0_540_3741\">\n                                            <rect width=\"28\" height=\"28\" fill=\"white\"\/>\n                                        <\/clipPath>\n                                    <\/defs>\n                                <\/svg>\n                                plans for the security of our troops (disinformation, camouflage, countermeasures)                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 4.10051 4.10051C6.72601 1.475 10.287 0 14 0Z\" fill=\"#EB0100\"\/>\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M8.06209 11.3295C7.5699 10.8442 7.17342 10.5388 7.79093 9.93956L9.78247 7.99587C10.4137 7.35785 10.7828 7.38975 11.3775 7.99587L14.0549 10.6778L16.7232 8.00954C17.2109 7.51508 17.5139 7.11859 18.1132 7.73611L20.0523 9.72764C20.6903 10.3588 20.6584 10.7302 20.0523 11.3227L17.3795 14.0001L20.0523 16.6821C20.6562 17.27 20.6881 17.6414 20.0523 18.2771L18.1064 20.2687C17.5071 20.8862 17.1949 20.4965 16.7164 19.9975L14.0549 17.3178L11.3707 20.0089C10.7828 20.6105 10.4137 20.6424 9.77563 20.0089L7.7841 18.0652C7.16658 17.4659 7.55623 17.1537 8.05526 16.6752L10.7327 14.0001L8.06209 11.3295Z\" fill=\"white\"\/>\n                                    <\/g>\n                                    <defs>\n                                        <clipPath id=\"clip0_540_3741\">\n                                            <rect width=\"28\" height=\"28\" fill=\"white\"\/>\n                                        <\/clipPath>\n                                    <\/defs>\n                                <\/svg>\n                                informational and psychological operations carried out or planned                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 4.10051 4.10051C6.72601 1.475 10.287 0 14 0Z\" fill=\"#EB0100\"\/>\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M8.06209 11.3295C7.5699 10.8442 7.17342 10.5388 7.79093 9.93956L9.78247 7.99587C10.4137 7.35785 10.7828 7.38975 11.3775 7.99587L14.0549 10.6778L16.7232 8.00954C17.2109 7.51508 17.5139 7.11859 18.1132 7.73611L20.0523 9.72764C20.6903 10.3588 20.6584 10.7302 20.0523 11.3227L17.3795 14.0001L20.0523 16.6821C20.6562 17.27 20.6881 17.6414 20.0523 18.2771L18.1064 20.2687C17.5071 20.8862 17.1949 20.4965 16.7164 19.9975L14.0549 17.3178L11.3707 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<\/h4>\n                    <ul>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 4.10051 4.10051C6.72601 1.475 10.287 0 14 0Z\" fill=\"#EB0100\"\/>\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M8.06209 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                               consequences of hits by enemy\u2019s missiles or projectiles or moments of their flight in the sky. By doing so you will help the enemy to adjust the fire.                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 4.10051 4.10051C6.72601 1.475 10.287 0 14 0Z\" fill=\"#EB0100\"\/>\n                                        <path 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     <\/defs>\n                                <\/svg>\n                                time and place of \u201chits\u201d (neither in publications nor in comments)                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 26.9343C6.08427 25.8747 3.89777 24.0803 2.35943 21.778C0.821086 19.4757 0 16.7689 0 14C0 10.287 1.475 6.72601 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height=\"28\" fill=\"white\"\/>\n                                        <\/clipPath>\n                                    <\/defs>\n                                <\/svg>\n                                information about the work of the Ukrainian Air Defense Forces                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 16.7313C27.1908 19.447 25.8574 21.9416 23.8995 23.8995C21.9416 25.8574 19.447 27.1908 16.7313 27.731C14.0155 28.2712 11.2006 27.9939 8.64243 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         <clipPath id=\"clip0_540_3741\">\n                                            <rect width=\"28\" height=\"28\" fill=\"white\"\/>\n                                        <\/clipPath>\n                                    <\/defs>\n                                <\/svg>\n                                a photo showing numbers, special markings and markings on destroyed or downed enemy equipment.                            <\/li>\n                                                    <li class=\"restriction-item subtitle-2\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"28\" height=\"28\" viewBox=\"0 0 28 28\" fill=\"none\">\n                                    <g clip-path=\"url(#clip0_540_3741)\">\n                                        <path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M14 0C16.7689 0 19.4757 0.821086 21.778 2.35943C24.0803 3.89777 25.8747 6.08427 26.9343 8.64243C27.9939 11.2006 28.2712 14.0155 27.731 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