How to stay centered and calm living through war

It’s a normal human reaction to feel like you’re on the brink of losing your sense of sanity when you’re living in the middle of a warzone. You’re likely experiencing fear, anger, a deep sense of sadness, confusion and worst of all is the feeling of complete helplessness. Unfortunately, global tensions and conflicts have been on the rise worldwide in the last few years, making drones, explosions, bomb sirens and the fear of escalation a daily reality for millions of people around the world. 

With that being said, overwhelming emotions and high stress levels are a completely normal human reaction to the situation. Despite the terrifying situation many people find themselves stuck in, maintaining calm and staying grounded can still be achieved. By prioritizing your mental wellness using simple techniques, you can still find a way to get through the day and maintain some sense of peace of mind. 

Tip #1 – Prioritize Safety and A Cool Head

When we make decisions in a state of panic, we generally make poor choices and end up making our situations worse. Avoid spiralling and worst-case-scenario obsessions. Focus on your current reality and what you can do right now to keep yourself safe. Ensure you have quick access to bomb shelters (there are plenty in Jerusalem) and always keep your eyes open for any potential danger in your immediate surroundings. 

Tip #2 – Maintain A Consistent Routine

If there’s one thing that can help you maintain some sense of normalcy in these trying times, it’s keeping a consistent routine. Routines are excellent tools that help us feel safe and grounded in familiarity. Keeping yourself busy with work, family responsibilities and simple activities of daily living such as eating and cleaning can serve as useful distractions while living in a war zone. 

Tip #3 – Manage your Media Consumption

We live in a world of information overload, even without full-scale wars and escalating conflicts, consuming an excessive amount of media content overstimulates our brains and often can leave you feeling mentally crippled. It’s very easy to get sucked into the overall sense of doom portrayed by the media.

That’s why it’s crucial to limit your media consumption to short periods during the day, and avoid consuming any war-related content close to your bedtime. Additionally, stick to trusted, expert media sources for information and avoid using social media as a news source. 

Tip #4 – Break Down Overwhelming Situations

It may be helpful to think of overwhelming situations as large projects and trying to tackle them head on, all at once makes it seem impossible and is highly likely to cause overwhelm and panic. Think of planning a large party, it’s much more manageable breaking down the planning into smaller, bite-sized tasks. 

Dealing with complicated, overwhelming situations should be tackled the same way. Focus on what you can do right now, and break that down into hours. Focus on getting through the situation 5 minutes at a time if need be. 

Tip #5 – Use Relaxation Techniques to Stay Calm 

Make use of relaxation techniques such as deep breathing, meditation, yoga and other mindfulness practices to help keep you centered and calm. If you need immediate nervous system regulation in a stressful situation, consider box breathing.

Inhale for four seconds, hold for four seconds, and exhale for four seconds and repeat this until you feel calmer and more relaxed. It’s important to regulate your nervous system, and there are many relaxation techniques that can help you successfully do this. 

Tip #6 – Maintain Connection With Community 

If you’re living in a war zone, there is absolutely no doubt that there are people all around you experiencing the same stress and sense of overwhelm. Human beings are social creatures, and engaging with others, speaking openly about how you’re feeling and the shared traumatic experience you’re living through can help take some of the weight off of your shoulders. 

Consider joining a support group, or starting one yourself. There are many in Jerusalem, for example, which are extremely helpful. You’d be surprised how just talking about the situation can make you feel better and remind you that you are not alone in this. Avoid bottling up your emotions and prioritizing sharing your feelings with the community around you. 

Tip #7 – Release Stress Through Physical Activity 

A healthy body often represents a healthy mind. Physical exercise is a tremendous tool to lean on in times of emotional stress. Exercising, whether it’s intense, fast-paced activity, or simple yoga stretches, is an amazing tool for releasing feel good hormones like endorphins, helping you feel more relaxed and positive. Exercise is also a great way to help you maintain a consistent sleep routine, which is imperative to your mental health. 

Tip #8 – Focus on the Present Moment 

Living in a war zone can be extremely stressful and it’s so easy for our minds to spiral out of control and dream up the worst possible outcomes. In reality, these worst-case-scenarios may never come to fruition. This is exactly why you need to stay present and focus on your current reality. 

A simple grounding technique is the 3-3-3 method. Identify three things you see, three things you hear, and three things you can touch. This is an amazing technique in bringing yourself back down to Earth when you need it. Not only is this something I practice with patients here in Jerusalem at my Acupuncture Jerusalem Clinic, it’s something I discuss in day-to-day life as well.

Tip #9 – Have A Strategic Plan In Case of Emergency

Stay up to date with the current situation as best you can, and plan escape routes for emergency situations. Keep a decent amount of cash on hand and make a note of which countries you can access by land in the case of an immediate emergency. For peace of hand, it may also help to have additional contingency plans in place in case plan A becomes unachievable. 

Tip #10 – Seek Professional Help 

If you have already tried all of the aforementioned tips and are still struggling with your mental health, consider seeking professional help. Mental health experts can give you coping strategies that are tailored to your unique situation, and there are many organizations such as the World Health Organization that provide mental health resources in emergency situations. Anxiety and stress are also something which we treat at דיקור סיני בירושלים here in Jerusalem.

Reflection

In conclusion, living in a war zone is a situation that no sane human being would ever want to find themselves in. Despite the initial sense of overwhelm and doom you may feel, implementing the tips mentioned in this article can significantly reduce the negative emotions you may be experiencing. Keep your eyes open, your mind and body busy and keep your soul grounded with family and friends.

Acupuncture is great for stress relief, but don’t overlook powerful do-it-yourself options. In today’s chaotic world, prioritizing self-care is a must. You deserve to put your health first!