Feeling anxious during regional conflict: Is it normal?

Fear is your mind reacting to uncertainty and potential threats. In times of war or regional tension, as news develops and you look into the future, feeling fear is part of normal life. Millions of people are feeling the same emotions right now. Our brain is designed to protect us from threats, whether immediate or possible. Any time we see a threat, our body is prepared to react and our hormones, adrenaline and cortisol, are released to increase our alertness and readiness for action.

Our brains originally developed to help us face the threat of predators. Today our biggest threats come from the media, television, mobile devices and social networks. Even if you feel safe physically, seeing disturbing news reports, images and discussion can cause our body to react as if facing real danger. This can cause you to feel anxious, restless, or emotionally depleted. Perhaps the biggest catalyst of all for fear is uncertainty. Studies have shown that uncertainty can be even more stressful for us than the actual difficult reality. When you don’t know what tomorrow will bring, your brain is forced to make assumptions, often making the worst-case scenarios.

Questions like, “What if this conflict spreads?”, “Could our normal everyday life be affected?”, “What happens next?” become repetitive thoughts, which lead to even more anxiety and make it difficult to work with your family or even sleep. Unfortunately, social media has magnified our exposure to the stress of uncertainty. We are no longer just getting news and information a couple of times a day, but all the time and at every moment. We receive notifications, watch short videos and listen to expert comments, but not only that: we also have the problem of misinformation.

Many feel the need to constantly update themselves, in an attempt to feel more prepared and in control. However, the opposite happens. We expose ourselves more to the negative and disturbing information. Our brain never gets the chance to recover from a state of tension and remain alert to danger for extended periods. There is a big difference between being informed and being overwhelmed by information. It’s equally important to remember that not everyone reacts to stressful situations in the same way.

One person is calm and practical, while another may feel more anxious, upset or sad. Someone feels comfortable with talking to others and someone else wants to just remain in solitude or seek comfort in distraction. This is not a sign that one person is better or worse than another but, in this case, rather the person’s individual characteristics and personality, their past experiences, their level of ability to deal with stressful events and emotional resilience. There are things we cannot control, of course, especially events in the region. But there are things that are entirely up to us to determine. Limiting the consumption of news, choosing only reliable information sources, maintaining daily routine, exercising, getting the right amount of sleep, interacting with friends and family can go a long way to reducing emotional stress.

These small habits remind our brains that no matter the uncertainty around us, there is structure, safety, predictability in our life. That said, if the fear is persistent and starts affecting your ability to function, for example, you may have panic attacks, trouble sleeping, cannot work or take care of your family, you become extremely distressed and upset, you should reach out and consider asking for professional assistance. Asking for help is neither a weakness nor is it a sign that you are incapable of overcoming these feelings. It is a sign that you are selfaware. And your mental health, like your physical health, needs to be considered when the time comes to deal with prolonged stress. At the end of the day, feeling fearful in the face of the regional conflict is nothing to be ashamed about.

Fear is a normal emotional response to a difficult event. It is not necessary to feel a total absence of fear, just that it not take control of your thoughts, behavior, quality of life. We all need to pay attention to ourselves and what is happening in our own environment. Be sure to stay informed about the latest updates and facts about the conflict, and do not allow ourselves to succumb to unfounded conjecture, rumors and misinformation. We must take care of ourselves, especially our mental health, while supporting those around us. It is only by focusing on our wellbeing that we are better prepared and equipped to face the uncertainty ahead with more resilience, clarity and optimism. Because in the end, fear should not be a problem, we don’t need to pretend we have no fear. It is much more important to deal with fear and not give up moving forward with wisdom, calm and balance