Ways to Manage War Anxiety

• • Consume news for a limited amount. Avoid doomscrolling. Set specific times for news updates. Stick to authentic sources of news. Don’t believe whatsapp messages that are not from authentic sources or spreading messaging without verification.

• • Focus on the things that are realistically in your control. Make a big circle on a piece of paper and write down everything that is realistically in your control. Everytime you feel anxious, bring your attention back to this circle.

• • Ground yourself in the present repeatedly. Use grounding techniques such as identifying colours or objects around you, making small body movements, changing postures, deep breathing techniques, etc.

• • Engage in prosocial behaviour. Help or contribute to the situation in ways that you can. Maybe by donating or volunteering or educating others using authentic sources.

• • Limit your catastrophic thinking. Focus on facts rather than assumptions and ground yourself in the present.

• • Maintain your routine and physical activity to improve your emotional regulation.

• • Make a safety plan for you and your family, including emergency contacts financial planning, exits, basic resources, etc.

• • Talk to supportive people around you or a mental health professional or use journalling. However, talk to them to express yourself and focus on your actions/things in your control instead of reinforcing your fear by going in circles around the issue.

• • Don’t hesitate to seek professional help when needed!

We are here to support you!

From the Desk of
Divya Utreja
Founder & Clinical Psychologist (RCI)