jl terusan hang lekir 1/5, jakarta, 12220, indonesia tel: … · difficulty in sleeping fear that...
TRANSCRIPT
We serve and protect the needs of uprooted people: refugees, internally displaced persons and migrants regardless of faith, race, ethnicity or nationality. We advocate for rights-based policies and durable solutions through a worldwide network of member organizations.
JL TERUSAN HANG LEKIR 1/5, JAKARTA, 12220, INDONESIA TEL: +62 (21) 720 3910 FAX: +62 (21) 726 1918 e-mail: [email protected]
Translation of brochure into English
FRONT PAGE: Translation of top right side
After Disaster
The earthquake and tsunami has made us lose people we loved, our houses, property and the feeling of security. We are still trying to find information about our missing family members, friends and relatives while struggling to meet the basic needs like food, water, place to live, clothing and medicines. This is a difficult time for us.
“I never want to be alone after the disaster. I always stay around my friends at camps. We share experience and help each other at camps. When I do this, it lifts up my spirit”
A MAN IN PURPLE SHIRT
www.icmc.net
We serve and protect the needs of uprooted people: refugees, internally displaced persons and migrants regardless of faith, race, ethnicity or nationality. We advocate for rights-based policies and durable solutions through a worldwide network of member organizations.
JL TERUSAN HANG LEKIR 1/5, JAKARTA, 12220, INDONESIA TEL: +62 (21) 720 3910 FAX: +62 (21) 726 1918 e-mail: [email protected]
FRONT PAGE: Translation of top left side
After going through difficult times, we may feel we have changed. Some normal changes that some of us could experience:
Difficulty in sleeping Fear that tsunami will happen again
Spacing out Scared when alone Feeling sad Wanting to cry Getting irritated easily
Feel powerless – not knowing what to do and what happens next
www.icmc.net
It is actually normal for us to react or feel that way. The changes will disappear with time.
We serve and protect the needs of uprooted people: refugees, internally displaced persons and migrants regardless of faith, race, ethnicity or nationality. We advocate for rights-based policies and durable solutions through a worldwide network of member organizations.
JL TERUSAN HANG LEKIR 1/5, JAKARTA, 12220, INDONESIA TEL: +62 (21) 720 3910 FAX: +62 (21) 726 1918 e-mail: [email protected]
FRONT PAGE: Translation of bottom part
www.icmc.net
How do we help ourselves with the emotional changes?
Find information from head of camp about what is being planned for us
Pray, recite Qur’an, sholat and listen to sermons
Get involved in activities around us; help others in camps, cook at the open kitchen, wash or clean camp, and play with kids
Listening to music can help us reduce our stress
Enough rest will help our recovery process. Try to sleep earlier at night.
Listen to others; find out how they cope with their problems
Share thoughts and feelings with other people we trust
Walking, jogging or other physical activities helps us reduce stress. We can do it alone or in groups.
Get together with friends who share similar experience
We serve and protect the needs of uprooted people: refugees, internally displaced persons and migrants regardless of faith, race, ethnicity or nationality. We advocate for rights-based policies and durable solutions through a worldwide network of member organizations.
JL TERUSAN HANG LEKIR 1/5, JAKARTA, 12220, INDONESIA TEL: +62 (21) 720 3910 FAX: +62 (21) 726 1918 e-mail: [email protected]
BACK PAGE: Translation of entire page
www.icmc.net
Some of us may have difficulties sleeping. Some ways that may overcome this difficulty:
Drinking coffee after Maghrib prayer time (6pm prayers) can disturb our sleep. Warm water or a warm sweet drink could be an alternative.
Ask someone to massage the upper part of your eye brows
Avoid ganja and sleeping pills because they cause addiction
Calm yourself by meditating
Breathing techniques, as shown below can help us reduce anger, tension or anxiety:
Sit or lie down comfortably, do not cross legs or slouch
Breathe deeply from your stomach so your stomach inflates before exhaling
As you inhale, you can mentally count 1 to 4, before you exhale.
Keep doing it for 10-15 minutes until you feel relaxed
Observe the feeling that you are breathing slower, and feeling relaxed and calm.