Emotional and Mental Well-Being in Times of Crisis

Adults Coping with Anxiety and Stress During War or Security Threats

In emergency situations, adults may experience fear, anxiety, and a sense of helplessness. These feelings are normal and stem from the way security threats disrupt our sense of control over reality. It is crucial to acknowledge these emotions while also finding healthy and constructive ways to manage them.

Understanding That the Reaction Is Natural

Feelings of fear and anxiety are normal responses to an abnormal situation. Anxiety may manifest physically (e.g., increased heart rate, sweating, muscle tension), cognitively (e.g., catastrophic thoughts, loss of control), or behaviorally (e.g., restlessness, withdrawal).

Psychological Coping Mechanisms

• Stopping Negative Thoughts: Repetitive anxious thoughts can be exhausting and destabilizing. When you recognize such thoughts, consciously tell yourself, "Stop!" and redirect your focus to something positive or practical.
• Planning and Preparing a "Contingency Plan": Having a plan for potential scenarios creates a sense of control and alleviates fear of the unknown. For instance, prepare an emergency kit or map out a route to a safe space.
• Focusing on the Present Moment: Many anxieties stem from thoughts about "what might happen." Use tools like mindfulness or guided imagery to center yourself in the here and now and regain inner calm.

Maintaining Routine, Nutrition, and Physical Activity

• Maintain a Routine: Even if your usual schedule is disrupted, strive to maintain a partial daily routine. This provides a sense of continuity and security.
• Healthy Diet and Adequate Sleep: Your body needs support during stressful times. Eat balanced meals, stay active, and get enough sleep. Avoid excessive caffeine or alcohol, as they can exacerbate anxiety.
• Engage in Physical Activity: Walking, yoga, or even dancing can help release built-up tension and promote relaxation and balance.

Sharing and Seeking Social Support

• Talk to Others: Sharing your feelings with friends, family, or colleagues can ease the emotional burden. Conversations often reduce the intensity of anxiety and provide a new perspective.
• Find Community Support: Supportive relationships foster a sense of belonging and security. If you feel isolated, seek out support groups or volunteer opportunities that can provide emotional reinforcement and meaning.

Relaxation and Stress-Relief Tools

• Practice Deep Breathing and Physical Relaxation: Techniques like deep breathing or meditation can help restore calmness and physical relaxation. Try taking slow, steady breaths for a few minutes each day.
• Find Moments of Humor and Joy: Humor is a powerful tool for relieving tension. Watch a comedy, chat with someone who makes you laugh, or find moments that bring a smile to your face.

Time for Yourself

• Pamper Yourself: During stressful times, dedicate time to activities that bring you joy and comfort—read a book, cook, listen to your favorite music, or take a warm bath.
• Maintain Balance: Avoid overloading yourself with additional tasks. Make time for deliberate relaxation and breaks from routine.

Helping Children Cope During War or Security Threats

When security situations arise, children, like adults, experience fears and anxieties. However, they may not fully understand or process the complex reality in the same way. As parents, we play a significant role in mediating events for them, calming their fears, and providing a sense of security.

Understanding Children’s Needs and Reactions

Children of different ages react to stress and fear differently:

Young Children (Ages 5 and Under)

May not fully comprehend the situation but are sensitive to the anxiety of adults around them. Their reactions might include regression (e.g., thumb-sucking or bedwetting), irritability, restlessness, or clinging to parents.

School-Age Children

Are more aware of the situation and may hear information from friends, teachers, or media. They may exhibit heightened anxiety and ask direct questions about the dangers.

Teenagers

Often experience fear more deeply and complexly. Some may hide their anxiety to avoid worrying their parents, while others may feel overwhelmed by feelings of helplessness and concerns about the future.

Adapting the Information

• Young Children: Provide simple explanations and avoid unnecessary details. For example, "There are people making sure we stay safe."
• School-Age Children: Allow them to share what they have heard or think and respond to their questions calmly and reassuringly.
• Teenagers: Share relevant information seriously but avoid excessive alarm. Encourage them to express their feelings and show empathy and understanding.

Encouraging Emotional Expression

Children often express their feelings through play, drawing, or other creative activities.

• Play With Them: Playing together is an opportunity for children to release emotions and for parents to understand their worries. Use the play to guide them toward a positive narrative where they feel protected and safe.
• Encourage Creativity: Suggest drawing, sculpting, or writing to express their emotions. Use their creations as a way to discuss and address their feelings.

Providing Reassurance and Security

• Increase Their Sense of Control: Children feel more secure when they know there is a plan. Explain what to do during an emergency and how you will reach them.
• Assign Responsibilities: Small tasks, like preparing an emergency bag or watching over younger siblings, can strengthen their sense of competence.
• Show Physical Affection: Hugs, comforting words, and displays of love provide a sense of safety and reassurance.

Maintaining Routine and Perspective

• Strengthen Daily Routines: Even if regular schedules are disrupted, maintain as much normalcy as possible—mealtimes, study periods, and playtime. Routine fosters stability.
• Limit Exposure to Media: Protect children from disturbing images or videos. Process information yourself before sharing a simplified, moderated version with them.

Dealing With Fears and Anxieties

• Separate Your Anxiety From Theirs: Children pick up on their parents' stress. Work on managing your emotions to create a calming environment.
• Use Reassuring Messages: Repeat calming phrases like, "We’re doing everything to stay safe," or, "Many people are working to protect us."
• Normalize Their Feelings: Explain that their fears are natural and normal in such situations, and reassure them of your presence and support.