Navigating Anxiety: War and Conflict
In today's world, where news and media bombard us constantly, the harsh realities of war and its associated anxiety have sadly become a shared experience. The flood of distressing updates, filled with horrific images and videos, can deeply affect us both physically and mentally. While this reality is often tough to grasp, there are ways we can recognize and cope with war anxiety, finding stability amidst the chaos.
War anxiety can physically manifest in sleep disturbances. Examples might include: restless nights, trouble falling asleep, intrusive stressful thoughts during the night, muscle tension and exhaustion, or digestive issues. This is due to the body remaining in a state of high alert with the fight-or-flight system constantly activated.
Anxiety about war and conflict can cause mental conditions such as worry, fear, frustration, and anger. When we witness suffering and destruction it can lead to a sense of helplessness and outrage, fueling negative emotions. The continuous exposure to traumatic content may hinder our ability to concentrate, affecting memory, productivity, and daily functioning.
Now, we know these symptoms and the war itself are frightening. Here are a few tools that you can use to help take care of yourself and loved ones during these trying times.
Limit Exposure to News: Take control of how much news you expose yourself to. Set specific times during the day to catch up on current events and consciously limit exposure, especially before bedtime.
Connect with Loved Ones: Reach out to family and friends for emotional support. We know the importance of social connection for our overall well-being. Talking about anxieties and fears can lighten the emotional burden and create a sense of connection.
Cultivate Compassion: Engage in loving-kindness meditation to cultivate compassion towards oneself and others. Studies demonstrate that focusing on positive affirmations and sending well wishes helps in reducing anxiety and promoting emotional well-being.
Get Moving: Make regular movement and exercise a part of your routine. Physical activity releases endorphins, reduces stress and anxiety, and releases built-up tension. It helps us get out of our thinking head and into feeling our body.
Practice Breathwork: Incorporate techniques like deep breathing or progressive relaxation to slow down your heart rate and calm your nervous system. Controlled breathing helps us manage our anxiety and stress, and promote calm during challenging times.
War anxiety has a profound impact on our mental and physical well-being. Recognizing and understanding the symptoms is vital to finding effective coping mechanisms. By implementing positive coping tools, we can support ourselves as we navigate the distressing emotions that arise from the horrors of war.
Mindfulness is a powerful way to reduce anxiety and to cultivate a peaceful mind.
If you or a loved one is struggling, please know that you are not alone. We are here to help. Through the end of the year, we are offering complimentary access to our app, CHILL Anywhere. For access, reach out to us with your name and email at info@chillanywhere.com.
