When news of a mock drill came up, one of my colleagues canceled their trip to Pune. They were worried that a drill might happen, or they’d get stuck there somehow.
One of my students told me they’re struggling to sleep at night because thoughts of war keep them awake with worry.
Admitting that you’re scared can itself feel scary these days. That’s why so many people might be silently enduring this distress, trying to push through it alone.
During the COVID days, many people later shared with me that they felt scared, but reading my posts made them feel a little better. That feedback came after the worst of the pandemic had passed.
It’s well-documented that any major crisis—especially something as overwhelming as war—can trigger this kind of anxiety.
People who already deal with anxiety disorders may find this period especially tough. But even those who’ve never experienced mental health struggles before might start feeling afraid or unsettled.
The first thing to understand is that there’s no shame in feeling this way. These are extraordinary times, and with so much uncertainty around, it’s natural for people who tend to overthink or are more emotionally sensitive to feel this distress. Don’t let anyone make you feel less for experiencing these emotions.
What kinds of feelings might come up?
You might feel fear, worry about what the future holds, or concern for loved ones. If someone you know is in the military or lives in a war-torn area, you might be especially anxious about them. You could also be stressed about your job or other potential crises down the line.
Physically, you might notice your heart racing, nausea, trouble breathing, or feeling drained of energy. Reading or hearing news might make you uncomfortable, and you could even get headaches.
This anxiety might stay in your mind, show up in your body, or affect both at the same time.
Who can experience war anxiety?
It can affect anyone—from young children who are old enough to understand what’s happening to elderly adults.
People who’ve faced trauma in the past—like war, riots, or other crises—are likely to feel this anxiety more intensely.
Not everyone who’s struggling will feel comfortable talking about it. So, if you notice someone seems off, reach out to help. And if you’re feeling this way yourself, it’s just as important to seek support.
What can you do if you’re feeling this way?
I’ve shared some key tips in the image attached to this post. I’m also linking a resource in the comments with more strategies.
Additionally, I’m sharing a link to a guide in the comments that explains how to talk to kids about war or help them express their feelings in a healthy way.
Here are some practical steps to cope:
1. Control how much war-related news you consume.
You don’t need to know every detail the moment it happens. Constantly checking news or watching videos can be overwhelming—especially since the dramatic music in those videos can make your heart race even more. Stepping away from this is a powerful first step.
2. When war-related thoughts creep in, consciously shift your focus to something else.
This takes a bit of effort, but with practice, it gets easier.
3. Try slow, deep breathing.
When fear takes over, slow and steady breathing can calm your mind and body.
4. Recognize negative thoughts for what they are—just thoughts, not facts—and avoid getting caught up in them.
If you can label thoughts as “negative” or “positive,” it becomes easier to decide which ones to engage with and which to let go.
5. Use the “Circle of Control” concept.
To protect your mental health, think about what’s within your control. If something—like a news event or thought—is outside your control, don’t dwell on it. Instead, focus on what you can do.
I can’t start or stop a war. But I can choose to face each moment as it comes and respond thoughtfully. Tell yourself, “I’ll handle whatever comes my way,” and hold onto hope that things will get better.
6. Prioritize your mental health.
Get enough sleep, spend time in nature, exercise regularly, eat nutritious food, and stay hydrated. These habits strengthen your mind and body.
7. Stay connected with supportive people.
Reach out to those who understand stress and can offer comfort. Share how you’re feeling—it helps.
8. Seek professional help if needed.
If the anxiety feels overwhelming, don’t hesitate to contact a helpline or mental health professional.
After COVID, many of us are still mentally recovering. We’ve all been through a massive, life-altering crisis, so it’s no surprise that our mental health feels fragile. That’s why it’s our responsibility to look out for each other—and for ourselves.
As I always say, the right information can be empowering. Be mindful about the information you let in, and choose sources that uplift and strengthen your mind.
Dr. Priya Prabhu, MD PSM, GMC Miraj
drprdeshpande2@gmail.com (mailto:drprdeshpande2@gmail.com)
Please share this information with others—you never know who might need it.
Resource link
Booklet for children link
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