How to Manage Stress and Anxiety during the Russia/Ukraine Conflict
Over 80 percent of people in the U.S. report that the crisis in Ukraine and current inflation are significant sources of stress. It's normal to feel anxiety, grief, or pressure regarding the present struggle besieging Ukraine. No one can predict how or when this conflict will end, therefore, the uncertainty can take its toll on your health and sense of safety. Nevertheless, you can take steps to safeguard your health, cope with anxiety, and be a source of support for others.
Effects of Developing News about the War
War anxiety can have significant effects on our physical and mental well-being. Seeing videos of war can stir up emotions you could be experiencing for the first time. Exposure to stories of political unrest could trigger feelings about other things like economic stability at home or the reemergence of COVID cases.
News about a disaster can infuse much uncertainty into our lives, but constantly staying on top of the news, can give you a false sense of control. Unfortunately, binge-watching cable news to get instant updates could increase this kind of stress thereby making you feel even less in control.
Coping with Stress about the Ukraine/Russia Conflict
To get a handle on your anxiety or stress, you can start by focusing on the things you can control—getting enough sleep, going to work every day, or having an emergency plan for disasters close to home. There are also additional steps you can take to care of yourself and others during these precarious times.
Keep News Consumption in Check
Staying caught up on current events is part of being an informed citizen. However, because rumors and conspiracy theories can spread quickly, rely mainly on local government agencies and news sources you trust. Choose news sources that are credible and without bias in their reporting.
However, too much news exposure can overwhelm you, especially if you see stories with anxiety-inducing images and descriptions. Due to round-the-clock coverage that’s typical of most cable news outlets, see if you can tune out a story before hearing it repeatedly. Also, consider setting a time for watching the news and limiting how long you spend doing it. The same goes for social media scrolling.
Remember Self-Care
When you’re feeling heightened stress, it becomes more important to take care of your physical health. Getting adequate sleep, engaging in regular exercise, and eating healthy foods can help reduce your anxiety and balance your mood. Also, watch your use of alcohol and avoid tobacco products and other substances.
Another aspect of self-care is taking breaks and focusing on relaxation. Deep breathing or meditation can decrease anxiety and taking a walk outside can do wonders for your mood. Putting yourself in a relaxed state and breathing fresh air signals your body that you are safe.
Don’t Neglect Your Mental Health
Preserving your mental health is crucial when you’re inundated with information about political instability. It’s okay to reach out for help or someone to talk to when you feel overwhelmed. If you are currently treating a mental health condition, it is essential to stay on your treatment regimen and seek emergency care if necessary.
Knowing what triggers your anxiety can help you maintain control of your mental health. Make a note of specific images, words, or other things that increase your distress, and avoid them as much as possible. If a social media profile or television show triggers you, consider avoiding it. Seek immediate medical attention if you experience or notice increases in the following signs of distress:
- Changes in appetite or energy levels
- Difficulties in focusing or decision-making
- Mood swings or emotional fluctuations
- Increased use of drugs or alcohol
- Headaches, body pains, or stomach problems
- Sleep disturbances
- Worsening chronic health conditions
Reaching Out to Others
Anxiety can increase when you feel isolated. Therefore, it’s important to connect with others when you need support. Make sure you spend time with people you love and care about. Opening up to others can be challenging and leave you feeling vulnerable. If you’re afraid to open up about your anxiety, chances are that others are experiencing similar worries.
Helping Children Cope
Anyone with a child or teenager is likely aware of the videos, infographics, and memes streaming through TikTok, YouTube, Twitter, and other social media outlets. It’s a good idea to talk to your children about the effects of overexposure to disturbing or graphic content. At the same time, you can find age-appropriate ways to discuss what is happening in Ukraine.
Don’t be afraid to take some informational control if you're a parent. Set time limits for screens, and use settings on smartphones and other devices to block apps and accounts covering specific topics. Suggest accounts, news sources, and humanitarian organizations your children can follow to get accurate information and or find ways to help those affected.
Research and materials for this article were compiled, written, and distributed on behalf of the National Public Health Information Coalition. The views and opinions expressed in this blog are those of the various authors and do not necessarily reflect the official policy or position of the National Public Health Information Coalition or its members.
References
https://www.apa.org/news/press/releases/stress/2022/march-2022-survival-mode
https://www.webmd.com/mental-health/how-to-handle-war-anxiety