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Mental Health HomepageConditions LibraryConditions CategoryConditions Category9 Ways to Cope with War Anxiety
Table of Contents:Overview1. Limit Social Media2. Be Mindful About Over Consumption of News3. Fact Check4. Practice Self Care5. Learn Your Triggers6. Lean on Loved Ones7. Focus on the Positives8. Come to Terms with Uncertainty9. Consider TherapyFinding Support
Anxiety DisorderRead Time: 12 Minutes
Published On: March 8, 2022
Reviewed On: April 8, 2022
Updated On: July 1, 2024
OverviewIt’s been a difficult couple of years. People are experiencing anxiety aboutmacro eventsincluding everything from political stress, to social, racial, and justice battles, to a global pandemic — and now, we’re grappling with a war abroad. So, if you’re feeling a heightened sense of anxiety about war today, we can assure you, you’re not alone.War anxiety could be expected any time great conflict occurs in the world, but given the fact thatthis warin particular is happening during one of the most collectively stressful times in recent history, it makes sense if you feel like you’re struggling a bit more lately. Whether you’re scared about the Ukraine conflict or the idea of a World War III, your distress, fear, and anxiety are valid.With the right tools and information, however, itispossible for you to learn coping techniques todeal with anxiety. The tips below can be useful if you’re feeling overwhelmed, exhausted, and anxious about the looming uncertainty and fear that often comes with war.Keep reading to learn more on how to deal with anxiety about war.
Overview
It’s been a difficult couple of years. People are experiencing anxiety aboutmacro eventsincluding everything from political stress, to social, racial, and justice battles, to a global pandemic — and now, we’re grappling with a war abroad. So, if you’re feeling a heightened sense of anxiety about war today, we can assure you, you’re not alone.
War anxiety could be expected any time great conflict occurs in the world, but given the fact thatthis warin particular is happening during one of the most collectively stressful times in recent history, it makes sense if you feel like you’re struggling a bit more lately. Whether you’re scared about the Ukraine conflict or the idea of a World War III, your distress, fear, and anxiety are valid.
With the right tools and information, however, itispossible for you to learn coping techniques todeal with anxiety. The tips below can be useful if you’re feeling overwhelmed, exhausted, and anxious about the looming uncertainty and fear that often comes with war.
Keep reading to learn more on how to deal with anxiety about war.
- Limit Social MediaSocial media can be a great way to keep in contact with family and friends. It can all but eliminate the long-distance barrier relationships once suffered from. Like everything else in life, though, too much of anything can have a negative impact.If you’re like most people out there, you probably have a morning routine that includes checking your social accounts within seconds of your eyes opening. While this might be a habit that’s difficult to break, be careful about what you’re allowing yourself to be inundated with on social media.Misinformation, negativity, and abusive discourse have unfortunately become the norm across virtually every major social platform. Overexposure can result in major anxiety and stress, even about specific topics like war. If you’re finding that your social media usage is negatively impacting you, consider limiting how much time you spend scrolling each day. Look for ways to reduce yoursocial media intake.TIPS:Commit to a time period (IE: 30 minutes a day, or 15 minutes per session)Set a definitive number of click-throughs you allow yourself (IE: 5 articles, or 3 sites)Limit the sites you connect withDelete apps or platforms you find most stressfulMute or unfollow profiles that add to your anxiety about war
1. Limit Social Media
Social media can be a great way to keep in contact with family and friends. It can all but eliminate the long-distance barrier relationships once suffered from. Like everything else in life, though, too much of anything can have a negative impact.
If you’re like most people out there, you probably have a morning routine that includes checking your social accounts within seconds of your eyes opening. While this might be a habit that’s difficult to break, be careful about what you’re allowing yourself to be inundated with on social media.
Misinformation, negativity, and abusive discourse have unfortunately become the norm across virtually every major social platform. Overexposure can result in major anxiety and stress, even about specific topics like war. If you’re finding that your social media usage is negatively impacting you, consider limiting how much time you spend scrolling each day. Look for ways to reduce yoursocial media intake.
TIPS:
Online therapy for anxiety
- Be Mindful About Over Consumption of NewsWe all want to be informed, but with the 24-hour news cycle, it can be easy to get lost in bad news, especially about the war. Smartphones alert you via notifications and pop-ups about each recent traumatic event. You have 10+ news channels pushing out constant programming, literally any time of the day or night. Newsletter emails are delivered on the hour, around the clock. “Breaking” news is available any time you want to find it.
2. Be Mindful About Over Consumption of News
We all want to be informed, but with the 24-hour news cycle, it can be easy to get lost in bad news, especially about the war. Smartphones alert you via notifications and pop-ups about each recent traumatic event. You have 10+ news channels pushing out constant programming, literally any time of the day or night. Newsletter emails are delivered on the hour, around the clock. “Breaking” news is available any time you want to find it.
Expert Insight
Licensed Mental Health Counselor (LMHC), Licensed Professional Counselor (LPC), MAKate Rosenblatt, MA, LPC, LMHC
Be mindful of how much you allow yourself to become sucked into the news each day. Setting limits on how much you’re exposed to can be helpful, particularly if you have anxiety about war-related information.TIPS:Give yourself a time limit on how much news you’re getting each dayPick programs you trust and record themMute alerts during your workday so you’re not receiving constant interruptionsDelete apps that give you anxiety or increase your fearTake a break from any news sites that you find distressing
Be mindful of how much you allow yourself to become sucked into the news each day. Setting limits on how much you’re exposed to can be helpful, particularly if you have anxiety about war-related information.
3. Fact Check
Digital access makes finding information simple. Fortunately, it also allows you to fact-check sources and information. While this can be a slippery slope, and it can be easy to go down that proverbial rabbit hole, a quick fact check on alarming or concerning information can be a great way to keep your anxiety in check.
Be aware of clickbait (shocking or catchy headlines that are used to entice you to click on an article). Take the time to ensure quotes are in context, facts aren’t being embellished, and headlines aren’t intentionally misleading. You’ll find this is a useful skill even when it’s not a time of war.
4. Practice Self Care
Deep breathing and relaxation exercises can help decrease anxiety symptoms. Deep belly breathing activates our parasympathetic nervous system response, helping to bring our bodies and minds out of that anxiety ‘fight or flight’ response and into a more relaxed ‘rest and digest’ response. It signals to your body and mind that you are safe. To practice this exercise, try taking three deep breaths, making your exhales a little longer than your inhales. Even if it only helps turn the ‘volume’ of your anxiety down from a 10 to a 9, taking small actions like this can support you in doing the next right thing, so that your anxiety is not the decision-maker, but rather, you are.
There’s a reason flight attendants instruct parents to put on their own oxygen mask first in the event of an in-flight emergency. Think of self-care like your oxygen — if you don’t take care of yourself, you won’t have the time, energy, resources, or ability to take care of anyone who needs you.
- Learn Your TriggersKnowing what triggers your anxiety is step one in learning to manage it. If you know that you get riled up when looking at Twitter, avoid it. If a certain person’s posts on Meta ( formerly known as Facebook) stresses you out, mute or unfollow them. If a specific news program is constantly keeping you up worried about the war, think about taking a break or canceling the DVR recording for a bit.Learning your triggers is a powerful way to take control of your life and your anxiety or depression. This is true during isolated times of stress (like a war) as well as when struggling with the stressors from normal, everyday life.TIPS:Take inventory of things that lead to severe anxiety about the war (and avoid them)Notice if a specific activity is triggering you — like scrolling on social media or watching a certain programFind things that give you a sense of controlMute or delete apps that are triggering your war anxietyAvoid conversations or spending time with people who add to your anxiety
5. Learn Your Triggers
Knowing what triggers your anxiety is step one in learning to manage it. If you know that you get riled up when looking at Twitter, avoid it. If a certain person’s posts on Meta ( formerly known as Facebook) stresses you out, mute or unfollow them. If a specific news program is constantly keeping you up worried about the war, think about taking a break or canceling the DVR recording for a bit.
Learning your triggers is a powerful way to take control of your life and your anxiety or depression. This is true during isolated times of stress (like a war) as well as when struggling with the stressors from normal, everyday life.
- Lean on Loved OnesHaving a support system can be incredibly important if you’re finding it difficult to know how to deal with anxiety about war. Surround yourself with people who understand you, support you, and want the best for you. Anxiety can result in feelings of isolation, and spending time with people who love and care about you can be helpful.Remember that you don’t need toonlysurround yourself with people who are like-minded. That said, realizing who you’re comfortable with might make it easier for you to share your feelings. Getting into combative conversations with people probably isn’t going to be the best for coping with war anxiety.TIPS:Surround yourself with people you can trustDon’t be afraid to open up and share your anxietyBe honest if you want conversations to remain confidentialDon’t feel the need to label your feelings
6. Lean on Loved Ones
Having a support system can be incredibly important if you’re finding it difficult to know how to deal with anxiety about war. Surround yourself with people who understand you, support you, and want the best for you. Anxiety can result in feelings of isolation, and spending time with people who love and care about you can be helpful.
Remember that you don’t need toonlysurround yourself with people who are like-minded. That said, realizing who you’re comfortable with might make it easier for you to share your feelings. Getting into combative conversations with people probably isn’t going to be the best for coping with war anxiety.
- Focus on the PositivesThe power of positive thinking has been proven inscientific researchand studies. Particularly if you already struggle with anxiety, or if you’ve been previously diagnosed with ananxiety disorder, reminding yourself of the good things in life can be a powerful way to combat war anxiety.Simple acts that focus on the positives can help you manage anxiety about war stress that’s interfering with your daily functioning. One great way to manage anxiety can be to give back or find volunteer opportunities to donate your time and resources to.
7. Focus on the Positives
The power of positive thinking has been proven inscientific researchand studies. Particularly if you already struggle with anxiety, or if you’ve been previously diagnosed with ananxiety disorder, reminding yourself of the good things in life can be a powerful way to combat war anxiety.
Simple acts that focus on the positives can help you manage anxiety about war stress that’s interfering with your daily functioning. One great way to manage anxiety can be to give back or find volunteer opportunities to donate your time and resources to.
Rosenblatt offers the following ideas:Make a monetary donation to an organization doing great workOrganize a food and clothing drive for your community that you can share with organizations delivering food and basic needsJoin a solidarity march or movement in your communityTalk with your kids about offering age-appropriate support to victims (for example, with younger children, you can ask if they want to draw pictures or write letters to people in war-torn communities)Giving back can make you feel good in times of hopelessness, but there are also several other ways to re-focus your mind on the positives.TIPS:Physically list the people you care about and are grateful forKeep a gratitude journalTake the time to get outdoors and go for a walkSet a time each day to recognize, enjoy, and appreciate the little things you might normally take for grantedVolunteer
Rosenblatt offers the following ideas:
Giving back can make you feel good in times of hopelessness, but there are also several other ways to re-focus your mind on the positives.
8. Come to Terms with Uncertainty
The unfortunate reality is there’s a lot of uncertainty in our world right now. Coming to terms with that, and accepting it, might help you get through your days.
- Consider TherapyTherapy can be an invaluable tool when you’re dealing with feelings of anxiety, worry, and fear. If you find yourself feeling more anxious than usually because of war anxiety, feel free to ask your therapist for more weekly sessions or more support if that feels helpful.Let your therapist know how you’re feeling, and ask them for coping skills and ideas to help prevent and manage your anxiety symptoms. Intherapy, you learn that you don’t have to believe everything you think, especially anxiety thoughts that can be the worst-case scenario type or automatic negative thoughts.Learning skills to identify these thoughts and ways to cope with them can be key to managing war anxiety. If you’re prescribedmedications for anxiety, make sure you have enough and you’re taking them as directed.TIPS:Take the time to find a therapist you’re comfortable withBe willing to put in the work — therapy isn’t always easy, but it is rewarding when you’re committedBe patient — therapy doesn’t fix things overnight
9. Consider Therapy
Therapy can be an invaluable tool when you’re dealing with feelings of anxiety, worry, and fear. If you find yourself feeling more anxious than usually because of war anxiety, feel free to ask your therapist for more weekly sessions or more support if that feels helpful.
Let your therapist know how you’re feeling, and ask them for coping skills and ideas to help prevent and manage your anxiety symptoms. Intherapy, you learn that you don’t have to believe everything you think, especially anxiety thoughts that can be the worst-case scenario type or automatic negative thoughts.
Learning skills to identify these thoughts and ways to cope with them can be key to managing war anxiety. If you’re prescribedmedications for anxiety, make sure you have enough and you’re taking them as directed.
Finding SupportIf you feel that your war anxiety is increasing or becoming something you can’t manage on your own, reach out for help with your mental health. You can talk to your doctor or find anonline therapistwith Talkspace to help you find ways to deal with your anxiety. It’s normal to experience anxiety about war, but you don’t have to go through it alone.
Finding Support
If you feel that your war anxiety is increasing or becoming something you can’t manage on your own, reach out for help with your mental health. You can talk to your doctor or find anonline therapistwith Talkspace to help you find ways to deal with your anxiety. It’s normal to experience anxiety about war, but you don’t have to go through it alone.
See References
How to Fact Check. Utopia.ut.edu. Published 2022. Accessed March 4, 2022.
Fang, Hong et al. Journal of cellular and molecular medicine vol. 23,4 (2019): 2324-2332. doi:10.1111/jcmm.14170. Accessed March 4, 2022.
Eagleson, Claire et al. Behaviour research and therapy vol. 78 (2016): 13-8. doi:10.1016/j.brat.2015.12.017. Accessed March 4, 2022.
Kate Rosenblatt, MA, LPC, LMHCKate Rosenblatt, MA, LPC, LMHC, was the Senior Clinical Manager at Talkspace until 2022, and is a clinical therapist licensed in CT and NY. A member of the American Psychological Association (APA), Kate completed her Master’s degree in Counseling Psychology at Lesley University in Cambridge, MA.
She has over 10 years of experience working with adults on a variety of issues, specializing in eating disorders and working with people going through life stressors such as finding your purpose, career changes, and connecting with your intuition.
Kate Rosenblatt, MA, LPC, LMHC, was the Senior Clinical Manager at Talkspace until 2022, and is a clinical therapist licensed in CT and NY. A member of the American Psychological Association (APA), Kate completed her Master’s degree in Counseling Psychology at Lesley University in Cambridge, MA.
She has over 10 years of experience working with adults on a variety of issues, specializing in eating disorders and working with people going through life stressors such as finding your purpose, career changes, and connecting with your intuition.
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