Live updates
t.me/poshuknepal The Telegram search group. Almost 5000 relatives and friends who are looking and waiting for our people from Nepal. t.me/molytvanashi A group for praying together. If the not-knowing is hard to sit with alone and the practices won't come — you join by the link at the set time and simply be there: breathe, be among people going through the same thing. The schedule is posted in the group.
OLS i'm waiting

i'm waiting

For the families and friends of people who went out of contact after the flood on the Nepal–Tibet border.

What this is

A support page for people waiting for news about someone who went missing in the flood of 26 August 2026 on the Nepal–Tibet border. It was made by someone doing the same waiting.

What it is for

Waiting without an answer is a state of its own, and it wears a person down differently from grief that already has a name. You are stuck between two impossible modes: carrying on as if nothing had happened, or mourning someone who may be alive. Neither works, and that is not weakness — it is how this state is built.

What is here

How to use it

Why it is built this way

Because the worst part of this kind of waiting is being told to hold it together and think positive. Nothing here promises a good ending or asks anyone to "let go". Here you are allowed to hope and to dread at the same time — both, not either-or.

The primary language of this page is Ukrainian. The English version is a translation and may contain inaccuracies; where the two differ, the Ukrainian text governs.

How is it easier for you to read right now
Updated twice a day News digest: what changed in the last day How many people have been found and identified, the state of the search operation, what the Ukrainian authorities officially say. Every statement carries a mark of how well it is confirmed, plus a link to the primary source. Open the digest →

What is known so far

Verified · 1 September, 13:00

At 8:30 local time on 26 August the group arrived at the border crossing. The Kyirong (Tibet) — Rasuwagadhi (Nepal) crossing. After that contact was lost.

Search and rescue is still officially under way: Nepal is looking for survivors, not only for bodies. No shift to recovery — to raising and identifying bodies only — has been announced.

In parallel, DNA identification of unidentified victims began on 31 August, and it covers foreign nationals. Nepal has opened an official database of photographs of unidentified bodies and published the procedure for repatriating foreign nationals' remains.

For families: wait, and don't give in to rumours and manipulation. Check official channels only.

In detail, with sources and dates — in the news digest at the top of the page.

How this crossing works

A neutral description of the place and the procedure. This is about the terrain and the order of things, not about where one particular group ended up.

Geography and procedure

The border complex is split in two by the terrain.

The Chinese side — the port of Kyirong. It sits on a high reinforced plateau above the canyon.

The Nepali side — Rasuwagadhi and Timure. It sits below, right beside the bed of the Bhotekoshi.

Getting from one to the other is a descent. People clear the Chinese terminal up top, then move down to the Nepali one, where they are processed for entry and board transport to Kathmandu.

What happens when the water rises

The Chinese side closes the terminal and stops letting people out into the canyon. The building stands well above the flood zone.

The Nepali side moves people up from the riverbed onto higher terraces and into the administrative buildings.

What happened to the infrastructure

Between 8:30 and 9:00 the surge reached the lower stretch of Rasuwagadhi — Timure. It swept away bridges, damaged the customs buildings below, destroyed sections of the road to Kathmandu, and brought down power lines and mobile towers.

Contact went at that same minute — across the whole stretch at once.

What follows from this

Nothing about any particular person. The towers went the same way as the bridges and the road.

A phone that doesn't answer tells you nothing here about the person carrying it.

Lists of the missing and the found

found.kachhuwa.com The search database for the Rasuwa–Bhotekoshi flood. You enter a name and see whether the person is on the missing list or among those found. The interface is in English; enter the name in Latin letters, as it appears in the passport. Open the database →

Where to turn

When you file a request, ask straight away for its reference number. Without it, every next call starts from scratch.

Phone numbers
Ukraine
Consular service, emailcons_or@mfa.gov.ua
Embassy of Ukraine in India — covers Nepal+91 11 2614 5093
Nepal
Tourist Police — works with foreign nationals1144
Nepal Police100
Disaster helpline1234
Psychological support
National Psychological Association, free, 10:00–20:000 800 100 102
IOM emotional support line0 800 211 444
List of lines currently runninghowareu.com
Email addresses of official bodies

The addresses are collected from official sources. You can copy them all into a single message — with the name in Latin letters, date of birth, passport number, and the date and place the person was last seen.

Ukraine
Ministry of Foreign Affairs of Ukrainezsmfa@mfa.gov.ua
Embassy of Ukraine in India — handles consular matters for Nepalemb_in@mfa.gov.ua
consul_in@mfa.gov.ua
Nepal
Tourist Police Nepal — the main address for this casepolicetourist@nepalpolice.gov.np
Nepal Police — the unit that keeps the missing persons databasecicu@nepalpolice.gov.np
Nepal Police — complaints and investigationsujurichhanbin@nepalpolice.gov.np
nepal.policecc@gmail.com
NEOC — coordinates search and rescue operationsneoc@moha.gov.np
NDRRMA — the disaster risk authorityinfo@bipad.gov.np
ndrrma@gmail.com
Ministry of Home Affairs of Nepalcontrol@moha.gov.np
gunaso@moha.gov.np
Nepal Tourism Board — crisis cellcrisiscell@ntb.org.np
info@ntb.org.np
China and Tibet
Round-the-clock hotlines+86 891 6817165
+86 183 0802 6705
Consular service of the Chinese MFA and the embassy in Kathmanduconsulate_npl@mfa.gov.cn
kathmandu@csm.mfa.gov.cn
There is no separate confirmed email for the search headquarters in Kyirong—
Kazakhstan
Embassy of Kazakhstan in Indiadelhi@mfa.kz
Interpol
Interpol asks that missing person reports go to the national police firstCCCPublicMail@interpol.int
Further sources
Anya Kovalenko — she was on the ground after the flood and kept in touch with the consulate, the rescue teams and local authorities. She is no longer there, but she still runs the page.Instagram

Where things stand: two days with no news

What is happening to me

It has been two days. What is going on with your body and your head right now is not a breakdown.

How this unfolded

The last contact was at 8:30 on 26 August. At first that wasn't frightening: in the mountains the signal drops all the time.

Then the hours added up to a day. Then to a second one.

Today is 28 August. Confirmed news: none.

Why rumours don't make it easier

A bad rumour hits your nerves. An optimistic one gives you hope.

Neither gives you certainty. Nobody has that yet.

Every rumour moves you between two states. That move costs you as much strength as real news would. Over a day, a few dozen of them add up.

Hence the exhaustion that is hard to explain from the outside. Nothing seems to have happened, and yet there is nothing left in you.

What the body does

The body has switched into readiness and it isn't switching back.

  • sleep in fragments, or no sleep at all
  • appetite gone — or you want to eat all the time
  • heart racing for no reason, hands cold and shaking
  • clenched jaw, neck, shoulders
  • nausea, heaviness in the stomach
  • the body jolts at every notification

This is not an illness. This is a drawn-out mobilisationAcute stress reactionThe body switches on the sympathetic system in response to a threat. Normally that is a short burst. Here the threat doesn't end, so the system doesn't switch off and burns through resources for days.The standard description of an acute stress reaction in psychological first aid guidance (WHO, 2011)., one that goes on longer than it should.

What the head does
  • a day drags on endlessly, and the week has vanished
  • you reread one message ten times and it doesn't stay with you
  • thoughts go round in circles and never reach the end
  • bargaining appears: “if I do this one thing, everything will be all right”
  • guilt arrives: I should have said no, I should have called
  • fear, irritation and emptiness arrive together, not one after another
  • there are minutes when things are suddenly fine — and shame about them

One last thing, separately. A minute when things felt fine takes nothing away from the person you are waiting for.

The mind cannot hold steady tension for two days. It lets go because it has to, or it breaks. This is not about how deeply you loveOscillationA person in grief naturally moves back and forth: sinking into the loss, then returning to ordinary life. Breaks from grieving are not avoidance — they are a working part of the process.The dual process model of grief. Stroebe & Schut, Death Studies, 1999; review — 2010..

What to do next

For the first two days people run on adrenaline, like a sprint. That will not hold.

  • Fix the roles. Who calls, who keeps notes, who reads the chat, who answers the family.
  • One channel for verified news. Agree with someone who will send you, personally, only what has a source.
  • Three visits to the chat a day. The rest of the time the phone stays out of your hand.
  • The minimum for your body. Water, food, going outside, sleep.
  • Let yourself have ordinary life. Cook, wash, be with your children.

Practices for specific states are below.

The timeline: what happened, where you are, what is ahead

Counting from 26 August, 8:30. This is not a forecast for you personally — it is a map drawn from research on how people move through a disaster and through waiting without an answer.

  1. The first hours

    Mobilisation

    The body switches every system on for threat. People call, write, arrange things, barely sleep and barely notice it.

    In this phase decisions come easily — and that is exactly why it is easy to promise too much, quit your job or buy a ticket to a place no plane is flying. Your sense of risk works worse in these hours than it feels like it does.

  2. Day one and day two

    Adrenaline holds you up

    The tiredness is already there but you cannot feel it. It seems you could go on like this for a long time.

    This is where the sleep debt builds that you will have to pay back later. Sleep in these two days is not weakness — it is a reserve for what comes next.

  3. Day three to one week

    The adrenaline drops

    Exhaustion arrives that was not there yesterday. Sleep gets worse, intrusive images and thoughts show up without asking permission.

    This is not your condition getting worse. It is what was already in your body becoming noticeable once the mobilisation switched off.

    From day three, acute reactions get their own name in the classificationThe acute reaction windowDSM-5 counts acute stress disorder from day three up to one month. Before day three such reactions are not considered a disorder at all — they are an expected response to the event.DSM-5-TR, criteria for acute stress disorder: duration from 3 days to 1 month. Review: Merck Manual Professional, 2026. — not because the person has got worse, but because until that point such reactions are not considered a disorder at all.

  4. The second and third week

    It goes quiet around you

    People you know stop writing. The news drops out of the feeds. Life around you goes back to normal, and yours does not.

    This is the riskiest stretch. Not because it is worse inside, but because there is less support outside.

    In the disaster phase model this stage is called disillusionmentThe disillusionment phaseAfter a short lift, when there is plenty of help and everyone is close by, comes the drop: optimism turns into fatigue, the wider community goes back to its own life, and those affected start to feel abandoned. It is at this stage that demand for psychological help rises.The Zunin/Myers disaster phase model, adopted by SAMHSA (DeWolfe, 2000; SAMHSA DTAC). Used in crisis counselling programmes in the US.. It is predictable — so you can prepare for it in advance.

    What to do now, while you still have strength. Ask two or three people to write to you in a week and in two weeks. Not “if you need it” — have them set a reminder on their phone today.

  5. One month

    A turning point

    In most people the symptoms gradually ease by this time on their own. Not in everyone — and that is not about willpower.

    One month is a boundary in the classification: after it the state is described differently and treated differently. It is not a verdict and not a diagnosis you give yourself. It is a reason not to keep carrying it alone if sleep has not come back and the images have not let go.

    About half the people who later develop a lasting condition go through a marked acute reaction in the first month. The other half do not. There is no way to predict it in yourself, so the guide is simple: if you are not sleeping and not functioning after a month, see a specialist.

  6. Beyond that

    The timeline does not end

    This is the main difference between an uncertain loss and any other. There is no date after which it gets easier, because there is no event to count from.

    Grief here does not move through stages and does not finish — it stays suspended for as long as the not knowing lasts. This is described and it has a name, and that is exactly why advice meant for an ordinary loss does not work here.

    There is one practical conclusion: plan not to “hold out until the news”, but to live with an open question. Work, sleep, people, ordinary life — these are not a betrayal of your waiting, they are what makes the waiting possible.

What to do right now

Open whatever matches.

Open whatever matches. Leave the rest unread.

Open whatever matches. The rest is not going anywhere.

When it hits your body
Shaking, breathing gone ragged

Your body decided faster than you did. Cold hands, short breath.

It will pass on its own, even if you do nothing. But it can pass faster.

Test

Say a long sentence out loud without pausing. If you cannot, your breathing is already off.

Rule

You cannot talk yourself out of this. There is one way in — through the out-breath.

Practice

Breathe with the circle for two minutes. Make the out-breath longer than the in-breath.

In for 4 — out for 6

If you feel lightheaded, go back to your usual breathing.

Practice · when you do not have 2 minutes

Two in-breaths through the nose in a row, the second one short. Then a long out-breath through the mouth.

Three to five rounds are enough. You can do it standing, in a queue, in a lift.

In — top up — long out
Two sides of the same mechanism
Works for youThe same reaction gets you up at four in the morning and makes you place one more call.
Works against youIt also does not switch off when there is no one left to call, and it burns through you in a day.
If breathing is not working

Cold water on your face and wrists. Twenty squats. Both feet on the floor, press down.

When you cannot hear anything inside, the body needs a sharp signal from outside. Cold and movement are the fastest.

Background

The second exercise — the double in-breath — was tested on its ownCyclic sighingFive minutes a day for a month improved mood and lowered breathing rate more than meditation of the same length. The double in-breath reopens collapsed alveoli, the long out-breath slows you down.Balban et al., Cell Reports Medicine, 2023, N=108, randomised trial. There is no independent replication yet, and the exercise reduced anxiety roughly on a par with meditation..

Why the out-breath should be longerSlow breathingBreathing in speeds the heart up slightly, breathing out slows it down. When the out-breath is longer, the balance shifts towards the braking branch. This shows up as a rise in heart rate variability.Meta-analysis of voluntary slow breathing and HRV: Neuroscience & Biobehavioral Reviews, 2022. On the extended out-breath specifically: Complementary Therapies in Medicine, 2023. — this is physiology, not autosuggestion. That is why it works even when you do not believe in it.

Sleep will not come

You lie down and do not fall asleep. The bed has become a place of struggle, not of sleep.

The insomnia here is not your fault. Your body is standing guard, because it is waiting for a call.

Test

How many nights in a row have you gone to bed and stayed awake past two?

Rule

Sleep right now is part of the search, not an escape from it. Without sleep you catch fewer details when you talk to the services.

Practice

Set a loud ringtone for the people who might call. Keep the phone away from your pillow, but within hearing.

If sleep has not come in 20 minutes, get up and go into another room. Come back when you start to feel heavy.

What to put on

In silence your head talks louder. A steady sound gives it somewhere to go.

Set a sleep timer and put the phone face down. Screen light does more harm than the sound does good.

Honestly about the evidence: in studies, music before bed moderately improves falling asleep. On binaural beats the data are mixed — it helps some people, the effect is not confirmed yet. There is no harm in it, so it is worth a try.

Two sides of the same mechanism
Works for youA body on alert will not sleep through a call. You wake at the first sound.
Works against youIt also cannot tell an important call from any other noise — and it wakes you all night.
Background

The twenty-minute rule is not advice to “just lie there”. It is a working protocolStimulus controlWhen you regularly cannot sleep in bed, the bed becomes a signal to stay awake. Leaving the room breaks that link and gives the bed back its role as a signal for sleep.Bootzin, 1972. A component of cognitive behavioural therapy for insomnia (CBT-I); systematic review and network meta-analysis — Journal of Sleep Research, 2024., one that treats insomnia.

Several sleepless nights in a row are a reason to see a doctor. Acute insomnia is treatable.

Your hands drop, your attention scatters

You do not have to be all right today. You have to get to tomorrow.

Not a plan for your life. A plan for the day. In the morning the list resets.

Practice
Rule

The waiting can go on for weeks. Spend your strength like it's a long distance.

Live contact means a voice or a presence, not texting. An hour without the phone will not break anything.

Practice · talking to yourself

There's a phrase going round in your head, and it hits. Pull it out into the open — it's weaker there.

Nothing you write is saved and nothing goes anywhere. Close the page and it's gone.

What the difference sounds like
Your head saysI haven't done anything. I'm wasting time.
You, to yourselfToday there were three calls and a night without sleep. That is not nothing.
Your head saysI have to hold myself together.
You, to yourselfYou don't have to hold yourself together. You have to make it to tomorrow.
Your head saysIf I had done it differently yesterday…
You, to yourselfYesterday you had exactly the information you had. There wasn't any other.

The right column isn't softer. It's just checkable: it holds facts you can verify, not judgements you can only accept.

Background

Changing one pronoun doesn't work as self-persuasion. In seven studiesDistanced self-talkPeople who addressed themselves by name or as “you” instead of “I” under stress showed less distress and handled the task better. Independent experts did the rating. How positive the content was made almost no difference — what worked was the grammatical distance.Kross et al., Journal of Personality and Social Psychology, 2014; seven studies, 585 participants. Confirmed by neuroimaging: Moser et al., Scientific Reports, 2017. with 585 participants, they changed nothing about the tone of the sentence, only the pronoun — and that was enough.

So step 2 matters more than it looks. Not “I can't handle this,” but “[name], you can't handle this right now.”

When it's time to get help

Several days in a row without sleep. You can't get up, eat, speak. A feeling has come that this is a film about someone else. Or thoughts that frighten you.

This doesn't mean something is wrong with you. The load has gone past what a person can carry alone. The numbers are higher up on this page.

When the thoughts take over
The thoughts won't stop

This is the twentieth time that picture has gone round in your head. It hasn't got any more accurate.

This isn't helplessness. Your head is looking for a way out where there isn't one yet, and it can't stop on its own.

Check

Think of the last frightening thought. Did it give you anything new?

Rule

You don't argue with a thought. You name it a thought — and bring your attention back to your body.

Practice

Name them out loud. Tap each item in turn.

When you have no strength to tap

Put four words in front of the thought: “I'm having the thought that…”

Same sentence, different distance. That's the whole exerciseCognitive defusionThe move changes not the content of the thought but your relationship to it: the thought stops being a fact and an order, and becomes an event in your head. It works exactly where arguing is pointless.One of the six processes of acceptance and commitment therapy (ACT), Hayes et al. The move is “I'm having the thought that…”..

Two sides of one mechanism
Works for youThe ability to run through scenarios is how you anticipate things and get ready in advance.
Works against youWithout new information it runs the same loop and passes repetition off as work.
Thrown from hope to dread

You can neither let go nor settle. Both options are open.

This is the hardest thing described on this page. And it wears you down more than any clear news would.

The swing doesn't mean you're doing something wrong. It means you're honestly holding both possibilities — because both really are open.

Check

Count how many times today you've been thrown from “everything's fine” to the worst. More than five — you're in it.

Rule

Don't hold either pole. Hold “I don't know yet.”

It's the most accurate thing available and the cheapest in strength.

Practice

You don't have to decide what to believe. One sentence is enough.

Once a day say out loud: “I don't know yet.” And add nothing after it.

This isn't giving up. It's the only honest sentence you have right now.

Two sides of one mechanism
Works for youYou honestly hold both possibilities. That's why you keep making calls instead of giving up.
Works against youEvery swing costs strength. A week of it wears a person down more than clear news would.
Two mistakes that feel right

Forcing yourself to believe the best. Holding that belief takes a lot of strength, and it collapses at the first anxious thought.

Preparing yourself for the worst “so it hurts less later.” When it hurts, it hurts the same. The difference is that the strength is already spent.

Background

The state you're in has a nameAmbiguous lossThe person hasn't come back and hasn't been lost. There's no confirmation, no full stop. Grief “freezes”: the mind can neither let go nor settle, so it swings.The term was introduced by Pauline Boss (1970s), who studied families of the missing in Vietnam, after September 11, and in Kosovo. Book: Ambiguous Loss, Harvard University Press, 1999.. And there's an explanation for why not knowing hits so hardIntolerance of uncertaintyIt isn't the event itself but the impossibility of pinning it down that sets off anxiety. In experiments this factor was raised and lowered — and the level of anxiety followed.Ladouceur, Gosselin & Dugas, Behaviour Research and Therapy, 2000. Model by Dugas, Gagnon, Ladouceur & Freeston, 1998..

The swing isn't a bad sign. It's a normal reaction to an abnormal situation.

A good memory hit me

Something warm came back to you. And straight away, tears.

This is what frightens people most: it feels as if the body already knows something. It doesn't.

Check

Do you catch yourself chasing memories like that away?

Rule

A memory doesn't bring loss closer. It isn't a premonition and it isn't a sign.

Tears from a good memory frighten people most. It feels as if the body already knows something. It doesn't — it's reacting to a warmth that isn't nearby right now.

Practice

Give the memory three minutes. Say it out loud or write it down.

Then get up and do one physical thing: wash the dishes, take out the rubbish, walk to the shop.

That's the whole exercise: don't run from the memory and don't stay in it for long.

Two sides of one mechanism
Works for youThe memory keeps a person alive and present. You're waiting for someone specific, not an abstraction on a list.
Works against youIt also comes uninvited — in the middle of a call to the consulate, at the wheel, at work. And it takes half an hour of you with it.
Background

Families of the missing begin grieving before there's any newsAnticipatory griefIn families of the missing, grief starts without the event that allows it. A person mourns and waits at the same time — so the experience never finishes and comes back in waves. Researchers describe this as a distinct form of ambiguous loss.Testoni et al., Behavioral Sciences, 2020 — interviews with relatives of the missing in Italy. Similar themes in a study of families of the missing in Sri Lanka: BMC Psychology, 2021.. It doesn't mean you're burying anyone. It means the mind is doing both jobs at once.

The thought came that the person has died

The thought came on its own. Nobody called for it.

It comes to almost everyone who waits. And it decides nothing in advance.

Check

Are you ashamed of this thought?

Rule

A thought is not an event. And it isn't a forecast.

The mind rehearses the worst so it won't be caught off guard. It works that way in everyone who waits — including those whose people came back.

Practice

Name the thought fully and out loud: “I'm having the thought that the person has died.”

Don't shorten it and don't soften it. A softened thought doesn't let go — it stays the thing that can't be said.

Then don't argue with it. One physical action — and go back to what you were doing.

Two sides of the same mechanism
Works for youBeing able to imagine the worst is how you prepare for anything at all. Without it there is no foresight.
Works against youWith no new information, the rehearsal never ends. You live through an event that did not happen, and you pay for it as if it did.
Background

Guilt over this kind of thought is described as a topic of its ownGuilt in ambiguous lossIn interviews with the families of missing people, guilt comes up as one of six persistent experiences — alongside the missing full stop, hope, helplessness, prolonged suffering and emptiness. People blame themselves for having assumed the worst.Study of families of the missing in Sri Lanka, 24 interviews: BMC Psychology, 2021. in the families of missing people. Many who are waiting feel ashamed of that thought.

The thought of death and hope live in one head at the same time. That happens to everyone who waits.

When there are people and news all around
The chat will not let go

You refresh the chat looking for news. What you get is other people's fear.

This is not weakness. Your brain is demanding information that nobody has yet.

Check

Take the last twenty messages. How many of them had a source?

Rule

Three visits a day, at set times.

Practice

Find a partner. Agree to read the chat in turns: one day you, the next day them. Whoever is not reading lives their day and does not open it at all.

Turn off chat notifications. Leave only calls. Every sound right now costs you a jolt of the heart.

Set a timer for 10 minutes before you go in. The alarm means you leave, not “just a bit longer”.

Do not forward anything that has no source. One unconfirmed message goes around twenty families in an hour — and every one of them pays for it with the same jolt.

Start a separate note called “confirmed”. Copy in only what has a source: who said it, when, where from. In a week it will be the one map of events you can trust — and it is what you will use when you talk to the authorities.

On pictures from the site — see the section “What you saw in the photo will not leave your head” below.

Two sides of the same mechanism
Works for youThe need to know keeps you in contact with the authorities and keeps the case from going quiet.
Works against youIt also cannot tell news from rumour, so it feeds you the same fear twenty times a day.
Background

The effect was measured after the Boston Marathon bombing. People who spent a long time immersed in news about the eventRepeated media exposureSix or more hours a day with coverage of the event produced higher acute stress than being present at the scene. Watching again and again prolongs the stress response instead of closing it.Holman, Garfin & Silver, Proceedings of the National Academy of Sciences, 2014. Then Holman et al., Clinical Psychological Science, 2020.had higher acute stress than those who were there.

Splitting the roles

One person cannot carry all of it. Decide: who calls and keeps the records, who deals with the agent, who filters the chat, who answers the relatives.

What you saw in the photo will not leave your head

The images come back on their own. Especially when you close your eyes.

It does not mean something is wrong with you. This is how visual memory reacts to what it has seen.

Check

Do these images arrive without your will, in the middle of other things?

Rule

Do not look again. Every repeat viewing fixes the image deeper.

The urge to “take one more look, maybe I was wrong” is the worst thing you can do today. It gives you no new information, but it does add new images.

Practice · the first hours

Take on a task that occupies sight and space. Tetris or any game with rotating shapes. A jigsaw. Sorting things by shape and colour.

15–20 minutes, no less. This is not a distraction: the task competes with the images for the same resource and stops them settling in.

The closer to the moment you looked, the better. But it is worth doing either way.

Rotating shapes
15:00 0

Which shape is the same one, just rotated?

 

It works with the sound off. You can play on your phone in bed — but it is better sitting up, with the light on.

Practice · night

Do not lie in the dark with the images. Get up, turn on the light, go into another room.

Come back to bed when you start to feel sleepy. Bed has to stay the place where you sleep.

Do not look at anything on a screen until morning. No photos, no chat.

Protocol · if you have to look again

Who. Not the closest relative. Choose someone from the list who can take it.

When. Daytime only, not after 20:00, not alone. Someone in the room or on a call beside you.

What to look for. Decide on one detail in advance: clothing, shoes, a watch, a tattoo. One detail means a shorter look.

How long. Set a timer for 10 minutes. Do not scroll further than that detail needs.

After. Straight into 15 minutes of the shape-rotation task, then go outside. Do not talk through what you saw in detail the same evening.

Two sides of the same mechanism
Works for youVisual memory holds on. It is what lets you recognise a person by a detail nobody else would notice.
Works against youIt also does not ask permission. It fixes what you saw and brings it back at night, when it is of no use at all.
Background

The shape-rotation task has been tested in randomised trialsVisuospatial interventionA game with high visuospatial demands competes with the memory for the same resource and stops the visual part of it settling in. In the trials this reduced the number of intrusive images over the following week.Iyadurai et al., Molecular Psychiatry, 2018 — 20 minutes of the game in A&E within 6 hours of a road accident. Earlier experiments: Holmes et al., PLoS ONE, 2009–2010. Systematic review — 2026.. The number of intrusive images went down.

This does not erase what you saw and it does not cure anything. It reduces how often it comes back.

If the images hold on for weeks and your sleep does not come back, that is one for a specialist. These states are treatable, and the sooner you start, the shorter it is.

Someone beside you is having a harder time

You do not have to know the right words. There are none.

The person beside you does not need explanations. They need someone there, and someone to take over the everyday things.

Check

Think of the last thing you said to them. Was it a promise, a prohibition, or an action?

Rule

Promise nothing, and forbid no feeling.

Practice · what to do

Take on one household task in full. Not “I'll help”, but something specific: dinner is on you today, or the washing, or the children until eight. One task carried through to the end is worth more than an hour of talking.

Come over, do not text. Being there does what no message can. You can do it in silence: sit beside them, put the kettle on, leave the pause unfilled.

Ask specific questions, not general ones. “Tell me if you need anything” will not work: a person in that state will not ask. “I'm driving over at six and bringing dinner, what should I buy” will.

Take over the calls, if they let you. The authorities, relatives, acquaintances asking the same thing for the twentieth time. Offer to be the one who answers instead of them.

Keep an eye on their sleep and food without asking about feelings. “Have you eaten today?” is more use than “how are you?”. The answer to the second is always “fine”.

Come back again in three days. For the first two days there are a lot of people around. Then everyone goes back to their lives, and that is when it gets hardest.

Two mistakes people make with the best intentions

Promising a good ending. “It will all be fine, I can feel it” is a promise you cannot keep. If it does not come true, the person is left without their trust in you as well.

Forbidding fear. “Don't work yourself up”, “you have to be strong” make people ashamed of their own fear. That is a second floor of pain on top of the first.

The difference is not softness. Phrases that work simply promise nothing and forbid no feeling — so you never have to take them back.

How it sounds
WorksI'm here. I'm not going anywhere.
WorksI brought food. Put it in the fridge, eat when you can.
WorksTalk if you want to, or we can sit in silence together.
WorksI can make the call instead of you. Tell me who.
Does not workIt will all be fine, I can feel it.
Does not workDon't work yourself up.
Does not workYou have to be strong.
Does not workI know what you're feeling.