Fear, anxiety, sleeplessness, anger, sadness, hopelessness and confusion are common experiences during war and crises. You may have noticed that you feel tired more easily, struggle to concentrate, constantly check the news or find it harder to sleep. You may also feel worried about your family, friends and the future.
If you are experiencing these feelings, you are not alone. The World Health Organization (WHO) and mental health professionals explain that many of these reactions are common and understandable during the early days and weeks of a crisis.
When we sense danger, our brain and body prepare to respond. Our heartbeat may increase, our sleep may be disrupted, our concentration may decline and we may become more irritable.
These reactions do not necessarily indicate weakness or mental illness. They may reflect the body's natural response to difficult circumstances. However, severe or prolonged psychological stress can affect everyday life, family relationships, work, education and physical health.
This article explores practical ways to protect mental health during war, support family members and help people experiencing severe anxiety or shock.
Many people believe they should not feel afraid, cry or become upset during difficult times. They may tell themselves that they must always remain strong.
However, acknowledging our emotions is an important first step in coping with a crisis.
Fear, sadness and anxiety are understandable reactions to war. We do not need to suppress these feelings. Instead, we can recognise them, talk about them and seek support when necessary.
Staying informed is important, but constantly following the news, especially violent images and videos, can increase anxiety.
The WHO recommends obtaining information from reliable sources and setting aside specific times to check updates.
There is no need to check social media or news channels every few minutes. If following the news makes you feel worse, consider taking a break from your phone and other devices.
During a crisis, life may feel unpredictable and beyond our control. A simple daily routine can help restore a sense of stability.
For example:
Even small routines can help reduce psychological stress.
Mental and physical health are closely connected. Severe stress can affect sleep, appetite, energy levels and general physical well-being.
Whenever circumstances allow, drink enough water, eat nutritious food, engage in gentle physical activity and make time for sleep and rest.
Talking to a trusted friend, relative or another supportive person can help reduce emotional pressure.
Sometimes we do not need someone to solve our problems. Simply knowing that someone is listening without judging us can make a meaningful difference.
If talking is difficult, writing about your feelings, relaxation exercises, prayer or meditation may also be helpful for some people.
Social solidarity can strengthen hope and a sense of security during crises.
Calling a relative, checking on an older neighbour or asking a friend how they are feeling can make a difference.
Supporting others can also strengthen our own sense of purpose and connection.
During war, rumours and unverified information can spread rapidly.
Before sharing a report, ask yourself: What is the source? Has a reliable organisation or news outlet verified it? Could sharing this information cause unnecessary fear or harm?
Sometimes choosing not to share unverified information is itself an act of responsibility and care.
During war, children, older people, persons with disabilities and people living with chronic illnesses may face additional difficulties and need particular support.
Children can sense the anxiety and distress of adults even when they do not fully understand what is happening.
They may become more attached to their parents, experience nightmares, withdraw from conversations, become irritable or return to earlier behaviours such as bedwetting or fear of being alone.
These reactions do not always indicate illness. They may be signs that a child is feeling unsafe.
To support children:
If a child asks, "Are we safe?", respond calmly, honestly and in a way appropriate to their age.
If you do not know the answer, you can say: "I don't know the exact answer right now, but I will share what I know with you."
Older people may experience additional concerns about their health, medication, access to healthcare and personal safety during war.
Some may live alone or feel isolated or dependent on others.
Regular contact, asking about their needs, helping them obtain essential medicines and supporting access to healthcare can reduce distress and isolation.
People with disabilities or chronic health conditions may face additional barriers to transport, medical services and essential medication during emergencies.
Where possible, plan together for their specific needs, prepare essential medication and supplies, and keep contact details for healthcare professionals and trusted support networks accessible.
A family member may cry frequently, become unusually quiet or react with anger.
In these situations, our first response should not be to criticise, judge or immediately offer advice.
Sometimes the most helpful thing we can do is remain beside the person, listen carefully and allow them to express their feelings.
We do not always need to provide solutions. Listening and showing compassion can be meaningful forms of support.
War can involve the loss of family members, friends and other loved ones.
Everyone experiences grief differently, and we should not expect people to return to their usual routines quickly.
When supporting someone who is grieving, we do not always need to find the perfect words.
Simple statements such as "I am sorry this happened" or "I am here if there is anything I can do" may be more helpful than advice.
It is important to respect each person's feelings, grieving process and need for time.
The World Health Organization and international Red Cross and Red Crescent organisations promote an approach known as Psychological First Aid (PFA) to support people affected by emergencies.
Psychological First Aid is not psychotherapy or specialised mental health treatment. It involves providing humane, practical and supportive assistance, identifying immediate needs and helping people access safety and appropriate support.
First, make sure the environment is as safe as possible. Approach the person calmly and respectfully.
Do not force them to talk if they do not wish to.
You might say: "I am here" or "If you would like to talk, I am ready to listen."
People experiencing distress often need someone who will listen without judgement.
Statements such as "Don't cry", "Be strong" or "Everything will be fine" may not always be helpful.
Instead of immediately giving advice, listen attentively and respect the person's emotions.
If someone says, "I am very frightened" or "I feel like I cannot cope anymore", avoid minimising their feelings.
You might respond: "I understand that you are going through something very difficult" or "I am sorry you are experiencing this."
These responses can help the person feel heard and understood.
Sometimes practical assistance is more important than conversation.
A person may need water, food, medication, rest, safe shelter or help contacting family members.
Supporting these immediate needs, where possible and with the person's consent, is an important part of Psychological First Aid.
We cannot predict the future and should avoid making promises we cannot guarantee.
Instead of saying, "Everything will be over tomorrow", we can say, "You are not alone right now" or "I will help in whatever way I can."
Honesty and practical support are more meaningful than unrealistic reassurance.
Many people gradually cope better with stressful experiences when they receive appropriate support and have time to recover.
However, professional help is important when symptoms are severe, persistent or interfere with daily functioning.
Examples include:
In these situations, professional mental health support should be sought. If there is an immediate risk of harm to the person or others, emergency services or the nearest medical facility should be contacted without delay, while ensuring the person receives support in a safe environment.
Seeking help from a psychologist, psychiatrist or another qualified mental health professional is not a sign of weakness. It is an important part of caring for our health.
War is an extremely difficult and potentially traumatic experience. We cannot expect people to remain free from fear, anxiety or sadness under such circumstances.
Fear, grief, anger and anxiety can be understandable reactions to extraordinary circumstances.
Yet even during difficult times, there are ways to care for ourselves and those we love.
We can share reliable information instead of rumours, listen rather than judge, support children, older people and vulnerable individuals, and seek professional help when needed.
Mental health is an essential part of overall health. Caring for it during difficult times is a necessity, not a luxury.
Reference organisations informing this educational article: World Health Organization (WHO), UNICEF, and international Red Cross and Red Crescent guidance on mental health and psychosocial support in emergencies.