The constant scroll of breaking news, graphic visuals and geopolitical uncertainty can quietly induce war anxiety. Refer to this guide to get rid of it
It often begins at night. The house is quiet. The lights are off. But the mind is awake. You pick up your phone “just for a minute.” Another headline appears. Another video. Somewhere far away, there are sirens, smoke, and frightened people.
You are physically safe in your own bed – yet your chest feels tight, your thoughts restless. Sleep slips away.
If this feels familiar, you are not alone. In recent months, many adults and teenagers have quietly shared the same feeling: a constant background anxiety linked not to personal danger, but to living in a world where crisis never switches off.
With the ongoing
Iran-Israel conflict,
Russia-Ukraine unrest, and
Afghanistan-Pakistan war, our brains have gotten wired to respond to threat. For example, when we repeatedly see images pouring in from the affected areas, the nervous system reacts as if the danger is closer than it actually is.
The body releases stress hormones. The mind scans for more information. We refresh news feeds, hoping to feel prepared – yet often feeling worse.
Firstpost reached out to Dr. Shorouq Motwani, a specialist in Child and Adolescent Psychiatry at Narayana Health SRCC Children’s Hospital, who offered her perspective on how individuals grappling with anxiety in an era marked by global conflicts can find much-needed relief and emotional balance.
The anxiety doesn’t always look dramatic
Dr. Motwani says “war-induced anxiety can show up gently. Most of the times you may not even realize you are experiencing one.”
Symptoms may range from “difficulty sleeping, trouble focusing on work, irritability without a clear reason, doomscrolling late at night, digestion issues, and more.”
The expert also states the constant loop of uncertain thoughts like “something isn’t right” is usually the beginning of anxiety.
Here’s what you should do
1. Limit news consumption: The psychologist urges people to “limit news consumption to specific times of the day.” Turn off notifications before bed. Replace late-night scrolling with something grounding – soft music, deep breathing, a familiar routine, adds the expert.
2. Meditation: Practice deep breathing exercises for mindfulness. “Simple breathing exercises can actually calm your nervous system. While you are at it, reaffirm in your mind that you and your loved ones are safe,” shares the psychologist.
3. Stay physically active: Doing your favorite physical activities can be extremely helpful. Dr. Motwani says “even 10-20 minutes of walking, yoga, or stretching can help reset your mood. Your cortisol levels will drop, and endorphins will get a boost.”
4. Connection: Connect with others. “Share your emotions with your friends or family. Tell them how you feel and find solutions that keep you engaged. Bottling your thoughts can send you in a loop of negativity, which can trigger anxiety further,” suggests the doctor.
5. Seek professional help if needed: It’s not bad to ask for professional guidance during this period of uncertainty. “A therapist, counselor, or psychiatrist can provide coping strategies and treatment if anxiety becomes overwhelming,” shares the specialist.
A note for parents
For families, reassurance matters more than perfect answers. Children do not need detailed geopolitical explanations. They need calm, steady emotional signals: “We are safe. I am here.”
While you are at it, be gentle with yourself too. “Caring about the world does not mean carrying its entire weight. Staying informed does not require staying overwhelmed,” says the psychiatric.
“And if anxiety begins to interfere with sleep, work, or daily life, seeking professional support is not weakness – it is care. The world may feel uncertain. But in this moment, in your home, you are allowed to pause. You are allowed to breathe. And tonight, you are allowed to rest,” concludes the doctor.
End of Article