Coping with Anxiety During a Time of War

Understanding Anxiety During War

Living through war is an incredibly challenging experience, especially here in Israel, where many of us have loved ones in the army and family spread across the globe. The constant stream of distressing news, the worry for our children’s safety, and the disruption of our daily lives all contribute to heightened anxiety. It’s important to acknowledge that these feelings are entirely normal and shared by many of our neighbors and friends.

Prioritize Self-Care

1. Maintain a Routine: Try to keep a daily routine in the chaos. Waking up, eating, and sleeping at regular times can give you a sense of stability and control. This is especially important for children who need consistency to feel safe.
2. Stay Physically Active: Exercise can be a powerful way to reduce stress. Whether it’s a short walk in a safe area, yoga at home, or playing with your kids, moving your body releases endorphins that can help lift your mood.
3. Eat Healthily: Nutrition affects our mental health. Aim for balanced meals with plenty of fruits, vegetables, lean proteins, and whole grains. Try to limit caffeine and sugary foods, as they can increase anxiety.

Stay Informed, But Set Limits

1. Control Media Consumption: It’s natural to want to stay updated, but constant exposure to distressing news can make anxiety worse. Set specific times to check the news and ensure you get information from reliable sources. Give yourself (maybe force yourself) permission to take breaks from the media.
2. Stay Updated Responsibly: Knowing what’s happening is essential, but don’t let it consume your day. Once you’ve caught up on the news, focus on activities that help you unwind and relax.

Connect with Others

1. Talk to Someone: Share your fears and concerns with friends, family, or a mental health professional. Talking about your feelings can be a huge relief. Remember, you’re not alone in this.
2. Support Groups: Consider joining support groups in person or online. Connecting with others who are going through similar experiences can provide comfort and understanding.

Engage in Relaxation Techniques

1. Mindfulness and Meditation: Practices like mindfulness and meditation can help you stay grounded in the present moment. Simple techniques like focusing on your breath or doing a body scan can help reduce anxiety.
2. Deep Breathing Exercises: Deep breathing can quickly calm your mind. Try the 4-7-8 method: inhale for 4 seconds, hold for 7, and exhale for 8.
3. Progressive Muscle Relaxation: This technique involves tensing and then relaxing each muscle group. It can help reduce physical tension and promote a sense of calm.

Maintain Perspective

1. Focus on What You Can Control: Anxiety often comes from feeling helpless. Concentrate on what you can control, like your daily routine, safety measures, and how you spend your time.
2. Practice Gratitude: Even in difficult times, there are things to be thankful for. Keeping a gratitude journal can help shift your focus from what’s wrong to what’s right in your life.
3. Set Realistic Expectations: Understand that it’s okay not to be okay. War is a traumatic experience, and it’s unrealistic to expect yourself to function as usual. Be kind to yourself and celebrate small victories.

Engage in Meaningful Activities

1. Hobbies and Interests: Engage in activities you enjoy to provide a much-needed distraction from anxiety. Whether you read, paint, garden, or play music, find something that brings you joy.
2. Volunteering: Helping others can improve your mood and provide a sense of purpose. Look for ways to support your community through local charities, helping neighbors, or participating in community initiatives.
3. Learning and Growth: Use this time to learn something new. It could be a new language, a craft, or an online course. Engaging your mind in new challenges can be a positive way to divert anxious energy.

Professional Help

1. Therapy: Speaking to a therapist can provide strategies tailored to your needs. Cognitive Behavioral Therapy (CBT) is particularly effective for managing anxiety.
2. Medication: For some, medication prescribed by a doctor can be a vital part of managing anxiety. Always consult with a healthcare professional before starting any medication.  DO NOT SELF MEDICATE!
3. Hotlines and Emergency Help: If you’re feeling overwhelmed, don’t hesitate to reach out to emergency hotlines, warmlines or crisis services available.

Strengthening Mental Resilience

1. Positive Self-Talk: Replace negative thoughts with positive affirmations. Remind yourself of your strengths and past successes in overcoming challenges.
2. Goal Setting: Set small, achievable goals to give yourself direction and a sense of accomplishment. Breaking tasks into manageable steps can reduce feelings of overwhelm.
3. Build a Support Network: Surround yourself with supportive people who can offer encouragement and understanding. Building strong relationships is key to resilience.

Spiritual and Philosophical Comfort

1. Faith and Spirituality: For many, faith and spirituality provide comfort and meaning during difficult times. Engaging in prayer, meditation, or religious services can offer solace.
2. Philosophical Reflection: Reading philosophical or inspirational texts can provide perspective and help you find meaning in adversity.

Conclusion

Coping with anxiety during war is an ongoing process that requires patience, self-compassion, and support. By implementing these strategies, you can manage your anxiety more effectively and find ways to foster resilience. Remember, seeking help is a sign of strength, not weakness. Take care of yourself, reach out to others, and find moments of peace amidst the chaos. We’re all in this together, and together we can find the strength to get through.