Does global conflict news leave you feeling powerless, fearful or anxious? You’re definitely not alone. War or nuclear anxiety—feeling unsafe in the midst of war or other violent events—is a very normal reaction, even if the conflict is happening far away.
Any prolonged exposure to information about war or large-scale global conflicts will have an impact on your mental and physical health. So how do we stay well ourselves while supporting those who may be directly affected? While we may not have the influence to change the course of these events, the key to staying resilient is to know the signs that we’re struggling and be aware of things we can do along the way to care for both our own mental health and that of our loved ones.
Read the Signs
Recognizing the signs that you may be dealing with war anxiety is an important first step. Some indicators that your mental health might be suffering include:
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- emotional heaviness, sadness, sense of powerlessness, helplessness, grief and vulnerability.
- increased anxiety symptoms and worry for the future, worry of impacts ‘hitting home’ or worry for our global stability.
- fear for the safety of loved ones or fear for your own safety (either perceived threats or actual).
- trauma reactions (i.e. flashbacks, hypervigilance, trouble remembering, loss of interest in activities, etc.) by being exposed to graphic content online or in news media.
- physical symptoms like headaches, backaches, stomach aches, nausea, vision fatigue and sensory overwhelm (to touch and sound).
- sleep issues, nightmares, irritability, anger, stress, inability to feel joy, a lump in your throat, racing thoughts and crying.
Remember the Rules
In order to stay well yourself and able to support others who are struggling, it’s important to be aware of the things we’re doing—consciously or not—that might make things worse. If you find yourself with some of the signs listed above, try focusing on things that are within your control (following the rules listed below) to help you manage your anxiety.
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- Watch what (and how much) you’re watching. Whether it be on social media or traditional news outlets, hearing about and seeing images of violence can be really harmful. Try limiting the amount of time spent or news you consume on the subject. Avoid falling into a doomscrolling cycle and consider deleting or muting apps or sites that just aren’t helping.
- Make self-care a priority. In times of stress, our healthy routines are often the first things to go. Don’t forget to eat well, stay hydrated and maintain a healthy sleep schedule. Meditation, fresh air, exercise and seeing friends and family are also all helpful when trying to manage anxious feelings.
- Practice the two Gs: Gratitude and Giving. There’s no time like the present to develop a gratitude habit. Taking a little time each day to reflect on a moment you felt grateful will help ease the weight on your mind. Finding ways to make a difference can also help—volunteering, making a charitable donation if you’re able to or organizing a food or clothing drive for victims of war are just a few examples of how you can give back.
- Reach out to your network. There’s a good chance your friends and family are having similar feelings about the state of the world right now. Reach out, talk about how you’re feeling and lean on one another for support. Coming together in uncertain times can ease the loneliness that often comes with anxious feelings.
Stop for Directions
If it’s all feeling like too much, don’t hesitate to reach out for professional help. Time with a counsellor can help you to find a new perspective, develop healthy coping strategies and learn your anxiety triggers.
If you’re struggling with anxiety over war or other global conflict news, reach out. We’ve got the support you need to help you find your way.
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