Survival in Captivity: Recommendations from Former Hostages and Experts

Continuing to address the challenging and rarely discussed topic of captivity, our military psychologist, Kateryna “Melnik’s Daughter,” has gathered recommendations from former hostages and experts on how to conduct oneself in extremely difficult conditions and survive.

1) Restore and maintain self-control. Try to overcome panic reactions after being captured as quickly as possible. To manage this, engage your body’s physical resources: for a short period, allow yourself to tremble as much as you can (if it’s safe); tap yourself on the thighs or shins to feel your body; press your heels into the floor; feel the wall against your back, and so on.

2) Strive to remain calm and composed at all times. Without endangering your safety, try to calm other hostages who may be struggling.

3) Maintain a non-provocative/restrained posture. Open conflict in captivity is usually unproductive. Keep in mind that even eye contact can be seen as a challenge. In most cases where hostages were killed, they attempted to resist their captors.

4) Adhere to the rules set by your captors. Be cautious and always consider the potential consequences of your actions.

5) Preserve your dignity. Unfortunately, dignity is often one of the targets of torture, especially in times of war. 

6) As much as possible, adhere to the laws of Ukraine and the principles of human coexistence and avoid attempts to coerce you into committing a crime or engaging in unethical behavior. A crime you could have avoided is still a crime, regardless of the circumstances you find yourself in.

7) Set goals. Be determined to live until a specific date, for example, your birthday, but be prepared to “reset” these dates if your captivity is prolonged. Keep in mind that the longer your captivity lasts, the safer it may become.

8) Maintain some form of control over your environment. For example, sharing food with other hostages can not only reduce feelings of loneliness but also build necessary camaraderie.

9) Keep your mind active. Invent mental games to stimulate your thinking; for instance, try to recall the plots of movies you’ve seen or passages from books you’ve read.

10) Find humor in your situation (“dark humor” is also humor). Even internal laughter at yourself can help alleviate anxiety and disappointment. Try to find something funny in your situation, but be careful and don’t forget about common sense. Remember that you shouldn’t stand out or provoke violence.

11) Eat and exercise. This will have a dual effect: maintaining your overall physical condition and reducing the negative effects of stress and captivity. Adapt to the imposed limitations—some captives continued to train even while in restraints, in basement confinement, or with blindfolds on.

12) Actively use stress management techniques. Meditation techniques can help reduce stress levels and are beneficial for pain management. This can help with claustrophobia resulting from physical confinement. Stick to a daily routine, keep a journal, take any opportunity to rest.

13) Be patient with other captives. You may need to help other people cope with the situation. Furthermore, playing a helping role strengthens your sense of self-efficacy. There is a significant risk of heightened paranoid fears and mutual suspicion among captives. Discuss this if possible—awareness can alleviate emotional suffering and foster trust among people.

14) Keep hope alive. Believe in what matters most to you: family, God, your country, or an abstract ideal. Remember your loved ones who are waiting for your return. This will motivate you and give you strength and resilience.

Don’t dwell on feelings of weakness or guilt about your behavior during captivity. You found yourself in an extraordinary situation without any warning or preparation. It’s clear that you’re under severe stress and may make mistakes or lose control, but there’s no need to feel guilty about it. Don’t let these emotions overwhelm you. You did everything you could at that moment. Focus on the present and the future.

This publication is part of the UN Women project “Transformational Approaches to Achieving Gender Equality in Ukraine,” supported by the Office of the Vice Prime Minister for European and Euro-Atlantic Integration of Ukraine and funded by the Government of Sweden.