Steady is developed for you and others like you that are young and have fled to Europe. Even though Steady is developed for youths, it can also be useful for other age groups. Steady contains audio files in different languages with information and relaxation exercises. We recommend that you listen to the information with someone whom you feel safe. You may not find all the relaxation exercises to be useful. We are all different, with different preferences and needs. Use Steady in a way that you feel comfortable with.
This section of Steady consists of practical tips and advice for when you have difficulty sleeping. Some examples are to create a wind-down routine before bedtime, wake up around the same time each day, decrease stimulation before bedtime, and to limits your naps to less than 30 min during the day. If you struggle with nightmares this section also includes advice that can help you to reorient yourself to a sense of safety in the present moment.
This section of Steady consists of normal reactions to experiences as a result of war and flight. It includes information about fight, flight and freeze responses, like how the “thinking brain” shuts off when these responses kick in. Some of the information in this section may be difficult to understand. Be patient with yourself and listen to the same information several time if you need to. The stories about Amir and Yousef can be used examples that can help you understand.
This section of Steady consists of different grounding exercises that can help you to relax and feel safe. If you are often haunted by bad thoughts and feelings from the past, these exercises can help you to reorient yourself back to the present moment. Feel free to use the exercises in the way that suits for you. There is no correct order for you to listen to them. You can also change the exercises if you find that to be useful, for example, if counting or breath exercises cause you to feel stressed, you can replace them with other exercises. It is also helpful to keep in mind that if an exercise feels uncomfortable you can just stop.
Mariam Sadat, Ida Louise Wæraas, Johanne K. Sandvik, Aimée Aoun, Diaa Ghazwan Husari, Øivind Lunde, Mekkati Ambesagir Habte, Michael Mebrahtu, Ammar Rajab, Ali Waness, Astrid Brennhagen, Anbjørg Ohnstad, Kristine Løvnes, Yngve Berland, Vegard Berland, Inger Kenubish Lineikro, Cecilie Gulliksen, Lisa Renée Gartner, Dewa Babakarkhail, Alexandra Tsiolas, Halldis Grøtvedt og Torstein Lindaas.
Sponsored by Erling og Gøtha Louise Havrevolds legat