Psychology and decisions

Steps

1. 1

   Physical signs

   Pounding heart, fast breathing, trembling, sweating, dry mouth, nausea, weak knees, tingling in hands or lips when breathing very fast.

2. 2

   Perception

   Tunnel vision, sounds go unheard, sense of time is distorted, gaps in memory. Cues at the edges are easily missed.

3. 3

   Thinking and acting

   Clinging to the first plan, difficulty weighing options, forgetting simple things (e.g. the address during an emergency call), frantic action or freezing.

4. 4

   Afterwards

   Exhaustion, crying, trembling, irritability, sleep problems or recurring images in the following days are common and fade with time for many people.

5. 5

   Counteracting

   Pause briefly and breathe out more slowly on purpose, do one task after another, speak aloud, use checklists and prepared plans, involve others.

Common mistakes

• ×Interpreting your own stress response as failure
• ×Trying to make complicated decisions alone under stress
• ×Mistaking physical emergencies for panic
• ×Assuming people who seem calm are not affected

Limits and risks

• –No diagnosis, no therapy
• –General description – individual reactions vary greatly

Sources

1. [1]

   Headquarters, Department of the Army (USA) (2002): FM 3-05.70 Survival

2. [2]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

3. [3]

   National Child Traumatic Stress Network and National Center for PTSD (USA) (2006): Psychological First Aid: Field Operations Guide, 2nd Edition

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-stress-reactions

Steps

1. 1

   S – Stop

   Stop, sit down if possible. Do nothing that is not immediately necessary. Say "Stop" aloud or to yourself.

2. 2

   Breathe

   For a few breaths, breathe in calmly through the nose and out longer and slowly through the mouth. Do not "pump" deeply – calm and even.

3. 3

   Ground yourself

   Feel your feet on the ground, name five things you can see and a few things you can hear. This draws attention away from the fear and back to your surroundings.

4. 4

   T – Think

   What is the biggest danger right now? What do I know for sure, what am I only assuming? What have I already done right?

5. 5

   O – Observe

   Surroundings, weather, time of day, people, equipment, battery, water. Who knows where I am? Is there help nearby?

6. 6

   P – Plan

   Decide the next small, concrete step and say it aloud ("I am calling 112 now", "We stay here and put our jackets on"). Do it. Then repeat the sequence.

Common mistakes

• ×Skipping the stop "because there is no time" – usually there are a minute or two
• ×Trying to solve the whole problem at once
• ×Breathing fast and deep instead of breathing out slowly
• ×Stopping in real danger instead of getting away first

Limits and risks

• –A self-help technique, not therapy
• –Not in immediate danger
• –Effect varies between individuals

Sources

1. [1]

   World Health Organization (2020): Doing What Matters in Times of Stress: An Illustrated Guide

2. [2]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

3. [3]

   Headquarters, Department of the Army (USA) (2002): FM 3-05.70 Survival

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-stop-calm-down

Materials

• Document folder (waterproof)(optional) – List of crisis numbers, family doctor and trusted people

Steps

1. 1

   Acute warning signs: get help now

   Talk of suicide or self-harm, danger to others, severe confusion, delusions or complete loss of control: call the local emergency number (112 in the EU) or a local crisis line and stay with the person.

2. 2

   Ask directly

   If you are worried, ask calmly and directly whether the person is thinking of harming themselves. Listen, take it seriously, do not judge, and get help together.

3. 3

   Persistent distress

   Seek professional help promptly if strong anxiety, low mood, sleeplessness, nightmares or intrusive memories do not ease over weeks or get worse.

4. 4

   Daily life no longer works

   If someone can no longer look after themselves or children, withdraws completely or increasingly uses alcohol, medication or drugs to cope.

5. 5

   Where to find help

   Family doctor, local crisis line or crisis service, psychotherapy and psychiatric services, pastoral care and psychosocial support from relief organisations after disasters. Note contact details in advance – in an emergency there is no time to search.

6. 6

   Keep supporting

   Help with making contact, accompany them to appointments, take load off in daily life and stay in touch. Also mind your own limits.

Common mistakes

• ×Dismissing talk of suicide as "just talk"
• ×Leaving a person at risk alone
• ×Pressing affected people to talk
• ×Waiting for things to improve "by themselves" although they have been getting worse for weeks
• ×Ignoring your own strain as a helper

Limits and risks

• –No diagnosis, no therapy
• –No specific crisis numbers – look up local services yourself
• –No medication recommendations

Sources

1. [1]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

2. [2]

   Inter-Agency Standing Committee (IASC) (2007): IASC Guidelines on Mental Health and Psychosocial Support in Emergency Settings

3. [3]

   National Child Traumatic Stress Network and National Center for PTSD (USA) (2006): Psychological First Aid: Field Operations Guide, 2nd Edition

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-professional-help

Steps

1. 1

   Prepare

   Briefly find out: what happened, which services are present, which hazards exist? Introduce yourself as a helper and ask whether help is wanted.

2. 2

   Look

   Check for safety, visible injuries and urgent basic needs (warmth, water, toilet, medication). Notice people with special needs: children on their own, older people, people with disabilities or severe distress.

3. 3

   Listen

   Approach calmly, ask about needs and concerns, listen. Do not judge feelings, make no promises you cannot keep. Tolerate silence.

4. 4

   Calm

   With strong agitation offer a quiet place, speak slowly, draw attention to breathing and surroundings. Do not hold or crowd the person.

5. 5

   Link

   Help people reach loved ones, get reliable information and find services. Pass on only what you know for sure.

6. 6

   Close

   Say when you are leaving and who takes over. Look after yourself and take your own strain seriously.

Common mistakes

• ×Pushing people to talk
• ×Platitudes such as "It could have been worse"
• ×Passing on uncertain information
• ×Ignoring your own limits
• ×Making diagnoses

Limits and risks

• –No therapy, no diagnosis
• –No substitute for emergency or crisis services
• –Respect cultural differences

Sources

1. [1]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

2. [2]

   National Child Traumatic Stress Network and National Center for PTSD (USA) (2006): Psychological First Aid: Field Operations Guide, 2nd Edition

3. [3]

   Hobfoll, S. E. et al. – Psychiatry: Interpersonal and Biological Processes (2007): Five essential elements of immediate and mid-term mass trauma intervention: empirical evidence

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-pfa-look-listen-link

Steps

1. 1

   Make sense of reactions

   Know that sleep disturbance, jumpiness, brooding or numbness are common after distressing events.

2. 2

   Look after the body

   Eat and drink regularly, move, keep sleep times. Be restrained with alcohol and caffeine.

3. 3

   Structure

   Gradually resume daily routines; postpone big decisions where possible.

4. 4

   Contact

   Spend time with people you trust. Talk if you want to – silence is fine too.

5. 5

   Limit images

   Avoid repeatedly viewing pictures and videos of the event.

6. 6

   Watch the course

   Observe yourself and others. With persistent or increasing symptoms contact a family doctor or counselling service.

Common mistakes

• ×Forcing yourself to function and skipping breaks
• ×Dismissing reactions as weakness
• ×Coping with alcohol
• ×Pushing others to talk

Limits and risks

• –No diagnosis
• –No therapy instructions

Sources

1. [1]

   Inter-Agency Standing Committee (IASC) (2007): IASC Guidelines on Mental Health and Psychosocial Support in Emergency Settings

2. [2]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

3. [3]

   Centers for Disease Control and Prevention (CDC): Coping with Stress

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-after-event-coping

Steps

1. 1

   Secure warnings

   Activate official warning channels for your area so that important messages get through.

2. 2

   Fixed times

   Choose two or three fixed times a day for news, not right before sleep.

3. 3

   Few sources

   One or two reliable sources instead of many channels.

4. 4

   Reduce notifications

   Turn off push notifications from news apps, keep warning apps on.

5. 5

   Check question

   Before reading further ask: does this information change what I do now? If not, take a break.

6. 6

   Protect children

   Do not expose children constantly to news and images; answer their questions in an age-appropriate way.

Common mistakes

• ×Doomscrolling late into the night
• ×Turning off warning apps along with news apps
• ×Repeatedly watching videos of victims

Limits and risks

• –Not a treatment for anxiety disorders

Sources

1. [1]

   Centers for Disease Control and Prevention (CDC): Coping with Stress

2. [2]

   World Health Organization (2020): Doing What Matters in Times of Stress: An Illustrated Guide

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-media-diet

Materials

• Mobile phone(optional)

Steps

1. 1

   Arrive and orient

   Note emergency exits, stewards and first-aid posts. Agree a meeting point for the group in case you get separated.

2. 2

   Choose a position

   Prefer the edge to the middle or directly in front of the stage; avoid bottlenecks, stairs and barriers.

3. 3

   Watch density

   Warning signs: body contact from all sides, wave-like crowd movements, screaming, being carried along.

4. 4

   Move away early

   Move diagonally across the flow towards the edge, do not fight against it. Take steps in the pauses between surges.

5. 5

   Make breathing space

   Hold your arms bent in front of your chest to keep some room to breathe. Stay calm, conserve energy.

6. 6

   Leave

   Leave early if you feel unwell, if crowding increases or if announcements are made. Hold children's hands or keep them out of crowds altogether.

Common mistakes

• ×Pushing against the flow
• ×Stopping to pick something up or to film
• ×Taking a pushchair into dense crowds
• ×Looking for emergency exits only in an emergency

Limits and risks

• –No guarantee of safety
• –No planning guidance for organisers

Sources

1. [1]

   G. Keith Still – CRC Press (2014): Introduction to Crowd Science

2. [2]

   European Commission: 112 – the European emergency number

   https://digital-strategy.ec.europa.eu/en/policies/112

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-crowd-safety

Steps

1. 1

   Name the worry

   Write the worry down in one sentence, e.g. "What do we do in a power cut lasting several days?".

2. 2

   Split into two columns

   What can I influence (supplies, plan, contacts)? What not (cause, timing)? Continue only with the first column.

3. 3

   One small step

   Choose one step that can be done in under an hour and do it – e.g. check the torch and batteries.

4. 4

   Close deliberately

   Tick off what is done, note the next step, then deliberately turn to something else.

5. 5

   Limit information

   Read news at fixed times from a few reliable sources.

Common mistakes

• ×Trying to do everything at once
• ×"Motivating" preparedness with disaster videos
• ×Involving children through horror scenarios
• ×Putting off preparedness because it is frightening

Limits and risks

• –No treatment of anxiety disorders
• –No preparedness checklist (see family and household)

Sources

1. [1]

   World Health Organization (2020): Doing What Matters in Times of Stress: An Illustrated Guide

2. [2]

   Centers for Disease Control and Prevention (CDC): Coping with Stress

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-preparedness-without-fear

Steps

1. 1

   Recognise it as a normal reaction

   Tell yourself: many people feel guilt after such events. It shows that others matter to me.

2. 2

   Look back fairly

   Ask: what did I really know back then? How much time did I have? What was actually possible? How would I judge a friend in the same situation?

3. 3

   Talk about it

   Talk with trusted people, pastoral care, self-help or counselling services – at your own pace, without pressure to give details.

4. 4

   Do something meaningful

   Some people find it helps to help others, to commemorate or to get involved – if it feels right.

5. 5

   Seek professional help if …

   … feelings do not ease over weeks, sleep, work or relationships suffer badly, withdrawal increases or thoughts of self-harm occur.

Common mistakes

• ×Suppressing feelings and just "functioning"
• ×Telling those affected "Just be glad you're alive"
• ×Withdrawing
• ×Pushing others to talk

Limits and risks

• –No diagnosis or treatment
• –Not grief counselling in the strict sense

Sources

1. [1]

   National Child Traumatic Stress Network and National Center for PTSD (USA) (2006): Psychological First Aid: Field Operations Guide, 2nd Edition

2. [2]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

3. [3]

   Inter-Agency Standing Committee (IASC) (2007): IASC Guidelines on Mental Health and Psychosocial Support in Emergency Settings

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-guilt-survivor-feelings

Steps

1. 1

   Before helping

   Clarify your own situation: health, family taken care of? How long can I realistically help? Who is my contact person?

2. 2

   While helping

   Fixed breaks, eat and drink, keep to shifts, take turns with others, only take on tasks within your abilities.

3. 3

   Watch for warning signs

   Irritability, sleeplessness, cynicism, feeling irreplaceable, drinking more alcohol, withdrawal: signs to step back.

4. 4

   Share

   Talk about experiences within the team or with trusted people, without overloading others with details.

5. 5

   After helping

   Close deliberately, rest, spend time with family and friends, do pleasant things. In lasting distress use professional help or the organisation's support services.

Common mistakes

• ×Working through without breaks
• ×Believing you are irreplaceable
• ×Never talking about what was distressing
• ×Helping beyond your abilities
• ×Masking exhaustion with alcohol or caffeine

Limits and risks

• –No treatment of burnout or trauma effects
• –No organisational consulting

Sources

1. [1]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

2. [2]

   IFRC Reference Centre for Psychosocial Support (2012): Caring for Volunteers: A Psychosocial Support Toolkit

3. [3]

   Inter-Agency Standing Committee (IASC) (2007): IASC Guidelines on Mental Health and Psychosocial Support in Emergency Settings

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-helper-self-care

Steps

1. 1

   Know the priorities

   1. Avert immediate danger to life and call for help. 2. Deal with injuries. 3. Protection from cold, wet or heat. 4. Water. 5. Communication and signals. 6. Food. The order can shift depending on the situation – it is a starting point.

2. 2

   Set trigger and turnaround points in advance

   Decide in advance when you will act: "At 2 pm we turn back wherever we are", "With a severe weather warning we do not set off", "If evacuation is advised, we leave immediately".

3. 3

   Name the thinking traps

   Ask: am I sticking to the plan only because I have already invested so much? Am I underestimating the situation because it is unfamiliar? Am I just following the others?

4. 4

   Say the options aloud

   Name two or three options, each with its worst realistic outcome. Choose the option whose worst case is most survivable.

5. 5

   Invite dissent

   In a group, explicitly ask for objections. Anyone with concerns should be able to voice them without being seen as a spoilsport.

6. 6

   Reassess regularly

   Review decisions at fixed intervals and with every new piece of information. Turning back or changing the plan is not failure.

Common mistakes

• ×Clinging to the summit or destination although conditions are getting worse
• ×Ignoring warnings because "it was never bad before"
• ×Leaving decisions to the loudest person
• ×Setting limits only once in the situation

Limits and risks

• –Rules of thumb, no guarantee of correct decisions
• –Official instructions take priority

Sources

1. [1]

   Headquarters, Department of the Army (USA) (2002): FM 3-05.70 Survival

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-decisions-under-stress

Materials

• Battery or crank radio(optional)

Steps

1. 1

   Define sources

   Note in advance: authority websites, warning apps, regional radio. In a power cut a battery radio.

2. 2

   Who says this?

   Is the source identifiable and responsible? "A friend of a police officer said …" is not a source.

3. 3

   When and where?

   Check date, place and context. Old pictures and reports often reappear in new crises.

4. 4

   Cross-check

   Is it also reported by official bodies or several established media outlets?

5. 5

   Do not forward

   Do not share anything unchecked. When in doubt ask or point to the official source.

Common mistakes

• ×Forwarding "just in case"
• ×Trusting emotional headlines
• ×Relying on a single source
• ×Taking old reports as current

Limits and risks

• –No guide to technical fact-checking of images

Sources

1. [1]

   Inter-Agency Standing Committee (IASC) (2007): IASC Guidelines on Mental Health and Psychosocial Support in Emergency Settings

2. [2]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-rumours-misinformation

Steps

1. 1

   Set routines

   Settle recurring things once: mealtimes, water ration, news times, device charging times.

2. 2

   Agree trigger points

   Decide in advance which signs trigger action (e.g. "If the water rises to X, we leave").

3. 3

   Share decisions

   Divide responsibilities (food, children, information, technology); do not direct every question to one person.

4. 4

   Choose the timing

   Put big, non-urgent decisions into rested moments, e.g. after sleep and food.

5. 5

   Allow "good enough"

   For small matters take the first reasonable option instead of searching for the perfect one.

Common mistakes

• ×Deciding everything spontaneously
• ×One person decides everything
• ×Important decisions at night while exhausted
• ×Endlessly searching for the best solution to minor issues

Limits and risks

• –No help in acute danger – fixed priorities apply there

Sources

1. [1]

   Ready.gov – U.S. Federal Emergency Management Agency (FEMA): Make A Plan

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-decision-fatigue

Materials

• Battery or crank radio(optional) – Reliable information at fixed times
• Headlamp / flashlight(optional)

Steps

1. 1

   Agree on coordination

   A calm person takes on coordination – not necessarily the loudest. They gather information, assign tasks and make decisions after brief consultation.

2. 2

   Stay together and count

   Keep everyone together, count heads, form pairs who look out for each other. Anyone leaving the group says so.

3. 3

   Inform honestly

   Say briefly and calmly what is known, what is not known and what happens next. Agree fixed times for updates instead of constantly swapping rumours.

4. 4

   Assign tasks

   Everyone gets a suitable task: water, light, food, keeping children busy, listening to the radio, checking on neighbours. Anxious people in particular benefit from something meaningful to do.

5. 5

   Secure basic needs

   Organise warmth or cooling, water, food, toilets, places to rest and sleep. Hunger, thirst, cold and tiredness amplify fear and conflict.

6. 6

   Look out for the vulnerable

   Keep a deliberate eye on children, older, ill and disabled people, and on people who are very quiet or very agitated.

7. 7

   Address conflicts early

   Address tensions calmly and early, share resources fairly and visibly, explain decisions. With threats or violence keep your distance and call the emergency number.

8. 8

   Set small goals

   Set achievable goals for the next few hours and name successes ("Water is secured", "Everyone is warm"). This strengthens confidence.

Common mistakes

• ×Withholding or sugar-coating information
• ×Shouting orders instead of explaining
• ×Passing on rumours uncritically
• ×Excluding or leaving individuals alone
• ×Neglecting basic needs such as sleep and food

Limits and risks

• –Not a guide to incident command or security work
• –With violence call the emergency number, do not mediate at any cost

Sources

1. [1]

   Hobfoll, S. E. et al. – Psychiatry: Interpersonal and Biological Processes (2007): Five essential elements of immediate and mid-term mass trauma intervention: empirical evidence

2. [2]

   Inter-Agency Standing Committee (IASC) (2007): IASC Guidelines on Mental Health and Psychosocial Support in Emergency Settings

3. [3]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-group-calm

Materials

• Comfort and activity items for children – Cuddly toy, game, crayons – also in the go bag

Steps

1. 1

   Steady yourself first

   Pause briefly and breathe out calmly before you talk to the child. Adults may show fear too – what matters is that they come across as able to act.

2. 2

   Offer closeness

   Stay with the child, offer physical contact, get down to eye level. Small children above all need closeness and a familiar voice.

3. 3

   Explain honestly and simply

   In short, age-appropriate sentences say what has happened and what the adults are doing to keep everyone safe. Answer questions; "I don't know yet" is an honest answer. Do not make promises that are not certain.

4. 4

   Allow feelings

   Name and accept fear, anger or sadness ("That was really frightening"). Do not laugh at it or play it down.

5. 5

   Keep routines

   Keep fixed times for meals, sleep and play as far as possible. Continue familiar rituals such as bedtime stories.

6. 6

   Play and keep busy

   Play, drawing and movement help children process what they have experienced. Small tasks (holding the torch, handing out water) give a sense of being able to help.

7. 7

   Watch reactions

   Clinging, setbacks, nightmares, tummy aches or irritability are common after distressing events. Respond patiently. If strong reactions persist for weeks or a child talks about hurting themselves, seek professional help.

Common mistakes

• ×Lying to children or not informing them at all
• ×Letting children overhear adult conversations about fears and terrible news
• ×Punishing setbacks
• ×Unnecessarily separating children from caregivers
• ×Ignoring your own exhaustion

Limits and risks

• –No diagnosis of trauma-related disorders
• –With persistent or severe reactions involve professionals

Sources

1. [1]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

2. [2]

   National Child Traumatic Stress Network and National Center for PTSD (USA) (2006): Psychological First Aid: Field Operations Guide, 2nd Edition

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-children-fears

Materials

• Earplugs and eye mask(optional)
• Sleeping pad(optional)
• Wool blanket / duvet(optional)
• Headlamp / flashlight(optional) – Red or dimmed mode disturbs others' sleep less

Steps

1. 1

   Set a daily plan

   Agree fixed times for getting up, meals, tasks, news, rest and sleep, and write them down where everyone can see them.

2. 2

   Watch and rest shifts

   If someone has to stay awake (children, sick people, security, a fire in the stove), set up shifts so that everyone gets an unbroken block of sleep.

3. 3

   Improve the sleeping place

   Warm, dry, as dark and quiet as possible: insulation from the ground, blankets, an eye mask, earplugs if appropriate. Let children sleep close to familiar people.

4. 4

   Daylight and movement

   During the day seek daylight and move about as far as safely possible. This helps many people fall asleep more easily in the evening.

5. 5

   Ration the news

   Listen to official information at fixed times instead of constantly. One person follows the situation and passes on what matters.

6. 6

   Wind down in the evening

   Avoid caffeine late in the day, do not use alcohol as a sleep aid, do something calm before sleep (reading aloud, talking, calm breathing).

7. 7

   Short rests when needed

   If sleep is missing at night, plan short rest periods during the day – especially before demanding or risky tasks.

Common mistakes

• ×"Pushing through" for days without sleep
• ×Constantly following news and social media
• ×Using alcohol to fall asleep
• ×Dangerous heat sources in the sleeping room
• ×No sharing of tasks – one person carries everything

Limits and risks

• –No treatment of sleep disorders
• –No recommendations on sleeping pills or sedatives
• –No fixed hour figures – individual needs differ

Sources

1. [1]

   Headquarters, Department of the Army (USA) (2002): FM 3-05.70 Survival

2. [2]

   Inter-Agency Standing Committee (IASC) (2007): IASC Guidelines on Mental Health and Psychosocial Support in Emergency Settings

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-sleep-routine

Materials

• Comfort and activity items for children(optional)
• Field notebook and pencil(optional)

Steps

1. 1

   Divide the day

   Set fixed times for meals, sleep, tasks and information – even if they seem arbitrary.

2. 2

   Small tasks

   Distribute tasks: count supplies, ration water, keep notes, tidy the camp, prepare signals.

3. 3

   Movement

   Gentle movement in a safe area, such as stretching or short walks, if warmth and energy allow.

4. 4

   Information times

   Check news and radio at fixed times rather than constantly. This saves battery and nerves.

5. 5

   Occupation

   Conversation, card or word games, reading, storytelling, a journal. Include children.

6. 6

   Daily review

   In the evening briefly note what was done and what is planned for tomorrow.

Common mistakes

• ×Constantly checking news
• ×Complete inactivity
• ×Taking needless risks out of boredom
• ×Abandoning the sleep rhythm

Limits and risks

• –Not a treatment for depression or anxiety disorders

Sources

1. [1]

   World Health Organization (2020): Doing What Matters in Times of Stress: An Illustrated Guide

2. [2]

   Hobfoll, S. E. et al. – Psychiatry: Interpersonal and Biological Processes (2007): Five essential elements of immediate and mid-term mass trauma intervention: empirical evidence

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-waiting-boredom

Steps

1. 1

   Name the situation

   State honestly what is going on – including the hard parts. Hope without honesty collapses quickly.

2. 2

   Clarify what you control

   Separate: what can I/we influence and what not? Direct energy to the former.

3. 3

   Set sub-goals

   Small, concrete goals for hours or a day: "water treated by noon", "two forms completed today".

4. 4

   Make progress visible

   Tick off or write down what is done. In groups briefly acknowledge together what has been achieved.

5. 5

   Meaning and values

   Remember what you are persevering for: family, friends, plans. Consciously allow small pleasures.

Common mistakes

• ×Unrealistic promises ("It will all be over tomorrow")
• ×Looking only at the final goal
• ×Interpreting setbacks as failure

Limits and risks

• –No substitute for professional help with hopelessness

Sources

1. [1]

   Hobfoll, S. E. et al. – Psychiatry: Interpersonal and Biological Processes (2007): Five essential elements of immediate and mid-term mass trauma intervention: empirical evidence

2. [2]

   World Health Organization (2020): Doing What Matters in Times of Stress: An Illustrated Guide

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-hope-goals

Steps

1. 1

   Check basic needs

   Is everyone fed, warm, rested? Many conflicts ease after food, a break or sleep.

2. 2

   Agree rules

   Clarify early: how are decisions made? How are supplies, tasks and rest times shared? Make the rules visible to all.

3. 3

   Slow things down

   In a heated moment suggest a break, separate people physically, speak more quietly. Do not have it out in front of an audience.

4. 4

   Hear both sides

   Each person describes their view without interruption. Summarise what you have understood.

5. 5

   Interests rather than positions

   Ask what lies behind the demand (safety, fairness, quiet) and look for solutions that consider both.

6. 6

   Agree and review

   Make a concrete agreement and check together after a while whether it works.

Common mistakes

• ×Ignoring conflicts until they escalate
• ×Taking sides as the mediator
• ×Arguing while exhausted or drunk
• ×Unclear or unfair sharing

Limits and risks

• –Not suitable for domestic violence – then specialist services and the emergency call

Sources

1. [1]

   Inter-Agency Standing Committee (IASC) (2007): IASC Guidelines on Mental Health and Psychosocial Support in Emergency Settings

2. [2]

   Hobfoll, S. E. et al. – Psychiatry: Interpersonal and Biological Processes (2007): Five essential elements of immediate and mid-term mass trauma intervention: empirical evidence

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-group-conflict

Materials

• Comfort and activity items for children(optional)

Steps

1. 1

   Prepare

   Clarify the facts, briefly sort your own feelings, choose a quiet place and time. Ideally the most familiar person speaks.

2. 2

   Say it simply and truthfully

   Short sentences, clear words, no euphemisms that can confuse. Adapt to the child's age.

3. 3

   Allow feelings

   Crying, anger, silence or apparent indifference are all possible. Do not judge; stay present.

4. 4

   Answer questions

   Answer honestly; "I don't know yet" is allowed. Children often ask repeatedly – that is normal.

5. 5

   Relieve guilt

   Say explicitly that it is not the child's fault.

6. 6

   What happens now

   Explain who is taking care of them, where they will sleep and what happens next. Keep familiar routines.

Common mistakes

• ×Lies or false promises
• ×Confusing euphemisms
• ×Letting children overhear news or adult conversations unintentionally
• ×Expecting the child to react "correctly" straight away

Limits and risks

• –No grief therapy
• –No age norms for reactions

Sources

1. [1]

   National Child Traumatic Stress Network and National Center for PTSD (USA) (2006): Psychological First Aid: Field Operations Guide, 2nd Edition

2. [2]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-bad-news-children

Steps

1. 1

   Approach respectfully

   Address by name, introduce yourself, speak slowly and clearly, make eye contact. Do not talk to them as to a child.

2. 2

   Practical needs

   Ask about medication, aids, toilet, warmth, food and drink.

3. 3

   Inform clearly

   Repeat important information and write it down if needed (large print).

4. 4

   Involve

   Let them share decisions and draw on their experience. Offer small tasks if wanted.

5. 5

   Stay in contact

   Check in regularly, help reach relatives, involve neighbours.

Common mistakes

• ×Deciding over their heads
• ×Leaving aids behind
• ×Mistaking hearing or sight problems for confusion
• ×Dismissing withdrawal as "normal in old age"

Limits and risks

• –No nursing or medical advice

Sources

1. [1]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

2. [2]

   Inter-Agency Standing Committee (IASC) (2007): IASC Guidelines on Mental Health and Psychosocial Support in Emergency Settings

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-supporting-older-people

Materials

• Mobile phone(optional)
• Battery or crank radio(optional)

Steps

1. 1

   List contacts

   Write important people and numbers on paper in case phone or network fail.

2. 2

   Fixed contact times

   Agree short daily calls or messages, such as an "I'm OK" at a fixed time.

3. 3

   Be there for others

   Call neighbours, coordinate shopping, listen to someone. Doing something for others helps yourself too.

4. 4

   Rituals

   Keep small rituals: breakfast at the same time, an evening walk (if permitted and safe), a journal.

5. 5

   Speak about feelings

   Name loneliness openly. If it becomes overwhelming, use counselling services or a local crisis line.

Common mistakes

• ×Withdrawing "so as not to burden anyone"
• ×Abandoning daily structure
• ×Only consuming media passively

Limits and risks

• –Not a treatment for depression

Sources

1. [1]

   Hobfoll, S. E. et al. – Psychiatry: Interpersonal and Biological Processes (2007): Five essential elements of immediate and mid-term mass trauma intervention: empirical evidence

2. [2]

   World Health Organization (2020): Doing What Matters in Times of Stress: An Illustrated Guide

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-loneliness-isolation

Steps

1. 1

   Introduce rituals

   Fixed shared moments: a meal, tea in the evening, a short morning round with the day's plan.

2. 2

   Make small wins visible

   Briefly collect in the evening: what worked today? Tick off what is done, say thank you.

3. 3

   Room for lightness

   Plan games, stories, music or memories; everyone can contribute something.

4. 4

   Read the mood

   Not everyone is in the mood for jokes. Someone who is quiet or sad needs closeness more than jokes.

Common mistakes

• ×Ordering forced cheerfulness
• ×Jokes about those affected
• ×Laughing worries away instead of taking them seriously
• ×Dropping rituals "because there is no time right now"

Limits and risks

• –Not a treatment for low mood or depression

Sources

1. [1]

   Hobfoll, S. E. et al. – Psychiatry: Interpersonal and Biological Processes (2007): Five essential elements of immediate and mid-term mass trauma intervention: empirical evidence

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-humour-morale

Steps

1. 1

   Ask rather than decide

   "Do you need anything?" is easier to refuse than a concrete offer. Better: "I'm going shopping – shall I bring you some water?"

2. 2

   Small and mutual

   Offer small help or ask for something in return (advice, borrowing a tool) – this preserves dignity.

3. 3

   Accept no

   Accept refusal without reproach and say when you will drop by again or how you can be reached.

4. 4

   Check in regularly

   Short agreed contacts (ringing the bell, a call, a sign in the window), especially in heat, cold or power cuts.

5. 5

   Escalate in danger

   If danger to life is apparent, inform emergency services or the responsible authorities – even against the person's wishes.

Common mistakes

• ×Pressure, guilt-tripping or threats
• ×Deciding over their head
• ×Breaking off contact after the first no
• ×Keeping quiet about danger so as not to "tell on" someone

Limits and risks

• –No legal information on compulsory measures
• –No care or medical advice

Sources

1. [1]

   World Health Organization, War Trauma Foundation and World Vision International (2011): Psychological first aid: Guide for field workers

2. [2]

   European Commission: 112 – the European emergency number

   https://digital-strategy.ec.europa.eu/en/policies/112

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-neighbours-refusing-help

Materials

• Comfort and activity items for children(optional)
• Headlamp / flashlight(optional)

Steps

1. 1

   Create a safe space

   Set up a quiet corner or a defined area, ideally always the same one.

2. 2

   Simple materials

   Paper, pens, cards, dice, balls, boxes, books, favourite toys – nothing more is needed.

3. 3

   Fixed play times

   Build play into the daily routine, alternating quiet and active games.

4. 4

   Accompany, do not steer

   Let children play what they want; listen when they talk; answer questions honestly and age-appropriately.

5. 5

   Observe

   If a child plays the same distressing scene over a long period, seems desperate while doing so or stops playing altogether, involve professionals (paediatrician, counselling service).

Common mistakes

• ×Forbidding play as inappropriate
• ×Stopping or punishing disaster play
• ×Keeping children occupied with screens all the time
• ×Letting children overhear news and adult conversations

Limits and risks

• –No play therapy
• –No diagnosis of child distress

Sources

1. [1]

   Inter-Agency Standing Committee (IASC) (2007): IASC Guidelines on Mental Health and Psychosocial Support in Emergency Settings

2. [2]

   National Child Traumatic Stress Network and National Center for PTSD (USA) (2006): Psychological First Aid: Field Operations Guide, 2nd Edition

3. [3]

   Ready.gov – U.S. Federal Emergency Management Agency (FEMA): Ready Kids

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-children-play-crisis

Steps

1. 1

   Get to know each other

   Create an occasion: courtyard party, notice, a meeting in the stairwell. The aim is contact, not an instant emergency plan.

2. 2

   Collect needs and skills

   Record voluntarily: who needs support in an emergency? Who has first aid skills, tools, a stove, language skills?

3. 3

   Simple arrangements

   Meeting point, contact chain, a place to post information, who checks on whom.

4. 4

   Practise and maintain

   Update the list yearly, occasionally do something together (supply swap, first aid course, community garden).

5. 5

   After an event

   Clean up together, share information, commemorate and celebrate what went well; pass on official support offers.

Common mistakes

• ×Making "crisis preparedness" the only topic – puts many off
• ×Excluding individuals
• ×Posting sensitive data openly
• ×Leaving everything to one committed person

Limits and risks

• –No legal advice on associations or data protection

Sources

1. [1]

   Hobfoll, S. E. et al. – Psychiatry: Interpersonal and Biological Processes (2007): Five essential elements of immediate and mid-term mass trauma intervention: empirical evidence

2. [2]

   Inter-Agency Standing Committee (IASC) (2007): IASC Guidelines on Mental Health and Psychosocial Support in Emergency Settings

3. [3]

   Bundesamt für Bevölkerungsschutz und Katastrophenhilfe (BBK), Deutschland: Ratgeber für Notfallvorsorge und richtiges Handeln in Notsituationen

   https://www.bbk.bund.de

Rev. 1 · Online version: https://survivebetter.com/en/explore/psychology/psy-community-resilience