Navigating Anxiety About War: Practical Ways to Stay Grounded
It is almost impossible to view news content anymore without getting some kind of feeling in the pit of your stomach. Whether you’re scrolling through social media or listening to your preferred news channel, the constant cycle of conflict, casualty counts, violence, and political turmoil can leave you feeling overwhelmed. Even when matters are happening thousands of miles away, it is hard not to feel helpless and concerned.
If you have noticed that global events are interfering with your ability to relax, focus on your daily responsibilities, or feel safe in your surroundings, you are not alone. War-related anxiety is a valid and very real response to the magnitude of uncertainty in the world right now. Figuring out ways to steady yourself can help reduce your anxiety.
Why War Triggers Anxiety
Our nervous systems can’t distinguish between being directly threatened and witnessing a threat elsewhere. When you see media about a bombing overseas or read about families being displaced, your brain processes it as danger. As your brain tries to make sense of it, you may experience an elevated heart rate or muscle tension.
For many people, this particular anxiety goes beyond what is happening all those miles away. It translates to generalized fear about safety, loss, suffering, and a lack of control.
Staying Informed Without Staying Activated
The best thing you can do for yourself is establish a boundary between staying informed about current events and being consumed by them. Constantly refreshing your newsfeed isn’t going to be productive or give you any more control. The only thing checking is going to do is keep your nervous system activated.
Give yourself some guidelines around news consumption. Set specific times to check in for updates rather than letting them interrupt your day all day long. Be purposeful with your news sources. Not all platforms and sources are offering truthful statements. If your anxiety is more intense on a given day, take a step away from the news entirely. Caring about current events doesn’t mean you need to be tuned in 24/7.
Practical Ways to Reconnect with the Present
When anxiety pulls you toward worst-case scenarios, grounding exercises can bring you back to the present moment. Some helpful options to try include:
Box breathing: Controlled breathing sends a signal to your nervous system that you are safe. Follow a breathing pattern of inhaling for four counts, holding for four, exhaling for four, and holding for four.
Sensory grounding: You can interrupt a spiral by acknowledging different sensations in your immediate environment. Name five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste.
Mindful movement: Physical activity can reduce tension and release negative energy. Try yoga, stretching, or a short walk.
Finding Meaning Without Burning Out
When you allow your anxiety to build up, it becomes a pressure-cooker situation. Giving it somewhere to go can help ease it. If you feel helpless watching the news, channel that energy into concrete action to restore a sense of agency. Attend a community event or donate to a relief organization if you have the financial means. You won’t be able to solve a global crisis on your own, but small actions can help you feel less powerless.
It is also worth noting that it is okay to feel positive emotions during these times. Experiencing moments of joy or relief means you’re human, not that you don’t care about worldly matters.
When Anxiety Becomes Too Much to Carry
If world events are making it hard to get through your days, therapy can help you process what you are feeling in a safe, judgment-free space. It also gives you the tools to build skills that work with your nervous system. Anxiety counseling is a great way to stay grounded. Reach out to learn more about our services.
