Coping with War Anxiety: Understanding and Managing Your Feelings
War has always been an unfortunate part of history that polarizes society and tugs at our heartstrings. Many wars and global crises have unfolded during our lifetime, but since the advent of the 24-hour news cycle and social media, events feel especially close, even if we are not directly involved. This can result in war anxiety, a form of anxiety that brings up new feelings of uncertainty or stress about the world, the economy, the future, and the safety of yourself and your loved ones (WebMD).
Symptoms of War Anxiety
According to Anxiety Canada (2022), symptoms of war anxiety can include:
Continuously thinking about the event or crisis
Difficulty concentrating or focusing
Difficulty making decisions
Disruption in your sleep cycle or having nightmares
Emotional volatility, such as becoming angry or crying more easily
A heightened startle response or becoming more frightened or sensitive to potential threats
Feeling disconnected from yourself, your body, or your surroundings
This new worry or stress can make you feel generally uneasy in your life, leading to unhealthy coping mechanisms that perpetuate the cycle of distress, such as continually looking at the news and other media (Harvard Health, 2022). Continuously checking media about the crisis may feel like you’re easing your anxiety by understanding what’s going on, but in reality, it can exacerbate your symptoms.
Coping with War Anxiety
It can be extremely hard to regulate your emotions when the crisis is so big, is out of your control, and can be hundreds of miles away. There may be times when you feel you can’t talk about the issue with friends or family because of differing opinions, which can further increase your feelings of anger and dread. Here are some coping skills that can help with feelings of anxiety and behaviours that perpetuate the cycle:
1. Keep Things in Perspective (APA, 2022)
It’s important to keep a calm mind when confronted with global crises. Understanding the conflict can help you understand the context while also accepting that experiencing involuntary change and uncertainty is inevitable in life. Accepting it doesn’t mean you’re okay with it or believe it is right.
2. Focus on Things You Can Control
Acknowledge that what you are worried about and what is causing you stress is out of your control. Shifting your mind to things that you do have control over is powerful and can calm your nerves while putting you into action mode.
3. Limit Media Exposure (APA, 2022; Harvard Health, 2022; WebMD)
Numerous sources discuss ways to limit media exposure to stop the cycle of anxiety. Try structuring your day to leave less room for doom scrolling, limiting your media exposure to 30 minutes a day, avoiding media before bed, and seeking out credible news sources to ensure you’re getting accurate information.
4. Cultivate Compassion (Harvard Health, 2022)
Being mindful, and noticing and labeling acts of kindness around you can help combat anger and can motivate you to do the same.
5. Engage in Advocacy
Fight for what you believe in and connect with others who share your beliefs. Sign petitions, engage in peaceful protests, volunteer, and donate!
6. Engage in Self-Care
Remember, rest is a form of social justice. Be sure to check in with yourself and your needs to have the capacity to not only advocate but to function in your own life.
Sources
American Psychological Association. (2022). Trauma of war from afar.
WebMD. (n.d.). How to handle war anxiety.
Harvard Health Publishing. (2022). War anxiety: How to cope.
Anxiety Canada. (2022). Strategies to use when facing acute stress responses following traumatic situations.
Written by: Paula Ghelman, MSW, RSW
