Tips to care for your mental health during war, terrorism and disasters
Ritika Lashkari
In a hyperconnected world, we don’t just read the news—we feel it.
Whether it’s conflict, natural disaster, political unrest, or humanitarian crises, traumatic world events can deeply affect our mental health—even if we’re thousands of miles away.
You might find yourself glued to your screen, heart racing with every update, unable to sleep, and emotionally overwhelmed.
If this sounds familiar, you’re not alone—and you don’t have to navigate this alone.
But before we proceed, let us understand what you could be going through:
Emotional Fog: Your thoughts feel clouded. Your body is present, but your mind is constantly running—checking updates, imagining worst-case scenarios, overthinking every call or text you receive.
Survivor’s Guilt: You feel guilty for being in a safer place. For eating a warm meal. For going about your day when your family is under threat. You ask yourself, “Why am I okay when they’re not?”
Hypervigilance: Every notification alert on your phone makes your heart race. You’ve never been more aware of the time zone difference, wishing you could teleport to protect your loved ones.
Doomscrolling Spiral: You scroll endlessly through headlines, reels, and commentary. The news doesn’t feel like news—it feels personal. But the more you consume, the more you spiral.
These are not signs of weakness.
They’re signs of love. Of connection. Of being human.
How Conflict Affects the Nervous System
When you witness violence, even from afar, your brain and body go into survival mode. You might experience:
- Disrupted sleep
- Chest tightness
- Lack of focus
- Emotional numbness
- Panic or dread without a specific trigger
This is your nervous system trying to protect you. It’s not about “being dramatic”—it’s biology. And the longer this stress stays unprocessed, the more it builds up as anxiety, burnout, or even trauma.
So, How Do You Care for Your Mental Health Right Now?
Here are 10 practical tips to help protect your mental health with compassion during traumatic events.
1. Limit Media Exposure Without Disconnecting Entirely
Yes, staying informed is important. But doomscrolling can trap you in a cycle of stress and fear.
Try this:
- Choose 1–2 trusted news sources
- Check updates no more than twice daily
- Mute or unfollow triggering accounts
Why it helps: Reduces anxiety, prevents overstimulation, and enables you to stay grounded.
2. Use Grounding Techniques to Regulate Your Body
When emotions spiral, logic won’t help—your nervous system needs soothing.
Try this:
- Breathing in for 4, holding for 4, exhaling for 8
- Splashing cold water on your face
- Pressing your feet firmly into the ground
Why it helps: Grounding techniques help your body exit “fight or flight” mode.
3. Name What You’re Feeling
Naming emotions helps you process them. You might be feeling:
- Anxiety
- Grief
- Helplessness
- Survivor’s guilt
- Emotional exhaustion
Why it helps: Language gives your feelings structure, which reduces overwhelm.
- Journal to Create Emotional Space
Journaling allows you to release the emotions you don’t feel safe speaking out loud.
Prompt:
“What part of today felt the heaviest, and what do I wish someone could say to me?”
Why it helps: Writing organizes chaotic thoughts and provides self-validation.
5. Set Boundaries in Conversations
Even well-meaning friends may say things that feel dismissive or invalidating.
- “It’s always like this back home.”
- “You’re lucky you got out.”
- “Why are you worrying? You’re safe.”
If a conversation leaves you feeling drained, it’s okay to say:
“I can’t talk about this right now.”
Why it helps: Emotional boundaries protect your mental energy and prevent burnout.
6. Prioritize Rest and Sleep Hygiene
Traumatic events disrupt our sense of safety, especially at night.
Create a wind-down routine:
- Avoid news at least 1 hour before bed
- Use calming sounds, meditations, or gentle stretches
- Keep a notebook by your bed for racing thoughts
Why it helps: Quality sleep is crucial for emotional regulation and resilience.
7. Take Action (No Matter How Small)
When we feel powerless, action can restore a sense of control and purpose.
Examples:
- Donate to verified organizations
- Share thoughtful resources
- Support affected communities
- Start a local conversation or event
Why it helps: Action replaces helplessness with meaning.
8. Stay Connected to Your Support Network
Don’t isolate yourself in fear or guilt. Reach out to:
- Friends who get you
- Cultural or faith-based communities
- Mental health professionals or crisis lines
Why it helps: Connection regulates the nervous system and fosters hope.
9. Let Yourself Feel Joy Without Guilt
It can feel selfish to smile when your country is in pain. But joy doesn’t mean forgetting. It means surviving. It means being human.
Allow yourself to:
- Laugh
- Watch something that will make you laugh
- Go for a walk
- Enjoy your coffee
Why it helps: Joy builds emotional stamina and reminds you life is still happening.
10. Seek Professional Help if You’re Struggling
If your symptoms—like anxiety, panic, or depression—begin to interfere with daily functioning, reach out for help.
Look for:
- Therapists who specialize in trauma
- Culturally sensitive counselling
- Student support programs or local helplines
Why it helps: Mental health support isn’t just for crisis—it’s for prevention, healing, and growth.
Traumatic world events don’t just happen “somewhere else.” They ripple through communities, relationships, and hearts—even across oceans.
You are allowed to feel overwhelmed. You’re also allowed to protect your peace, ask for support, and take up space to heal.
Caring for your mental health isn’t selfish. It’s survival. It’s strength. And it’s necessary—now more than ever.