Finding Peace in Uncertain Times: 10 Tips for Managing War-Related Anxiety
In the last few years, I have noticed that the topic of war and peace has become increasingly common, especially after the Ukrainian-Russian war and the Israel-Palestine conflict. (I want to clarify first that this article will not contain any political positions or opinions.)
Hearing almost constantly about war can be one of the most emotionally overwhelming experiences. It caused me fear and anxiety thinking about my life: What would happen to me, my relatives, and my loved ones if a war were to occur in my country as well?
For this reason, I have collected a list of things I would prepare if a war might occur and we couldn’t shop or live our normal daily lives. In this article, I want to focus on the psychological aspects, but you can check the practical checklist here: [What to Prepare if the World Loses Its Mind?]
I didn’t become a prepper, nor did I collect every single item from the list, but having it and collecting things slowly makes me feel calmer and more in control. And anyway, if another pandemic or climate catastrophe were to happen, I would be prepared.
1. Does Losing Control Mean Becoming a Victim?
To be honest, no one can fully prepare for a war. It’s not insane to assume a war may break out; there have always been wars throughout history. There have already been two world wars, and some even say the third has already started with the Ukrainian-Russian war. Our grandparents may have suffered through World War II as children; they and their parents couldn’t be prepared. But we don’t have to exist in that same state of helplessness.
If there is a war, you will need to acclimate to the new situation. This means making sacrifices and accepting the fact that for some people in positions of political power, causing war seems like a solution to their ambitions or problems. And it has an enormous impact on your life, but you are the one who’s always responsible for your own thoughts and well-being.
It’s important to find your own narrative. You might say to yourself that it’s okay to acknowledge vulnerability—it’s not in your control whether there is a war or not. But you can take specific actions to preserve your mental peace and prepare yourself, which can restore some sense of agency and control in your life.
2. You Won’t Be Alone
If war really happens, it happens to the entire nation. You will have support, as people usually come together in hard times. Communities often grow stronger during crises, and mutual aid networks emerge.
History shows that even in the midst of the greatest hardships, we are capable of uniting and supporting each other. This includes not just physical assistance but emotional support as well, which is crucial in coping with traumatic situations. Remembering this collective resilience can help reduce feelings of isolation.
3. Fear Is the Worst Advisor and It’s Manipulative
One of the most common manipulative tactics of politicians is to communicate about potential threats to people’s primary needs, especially safety. Recognize when you feel fear and don’t forget to ask yourself: Who profits from my fear?
Fear-mongering is often a tool used to manipulate public opinion. When you feel afraid after hearing news, pause for a moment and critically consider: Why is this information appearing now? Who might benefit from this fear? How real is the threat?
Learning to recognize fear-based messaging can help you maintain better emotional balance and make more rational decisions, even in uncertain times.
4. Have Spare Money
Be prepared for certain expenses, such as making a passport and buying essential supplies. Having emergency funds isn’t just practical—it’s a powerful anxiety reducer during uncertain times. When global conflicts escalate, financial security provides a crucial buffer against both practical concerns and psychological stress.
A dedicated emergency fund covers immediate needs if supply chains are disrupted or prices spike, while also creating psychological safety that can significantly reduce feelings of vulnerability.
Prioritize building savings that could sustain you for 3-6 months, keeping some in cash for accessibility during potential system disruptions. Beyond basic expenses, consider setting aside funds for potential relocation if absolutely necessary. This financial preparation isn’t about catastrophizing but creating concrete reassurance that regardless of global events, you have resources to protect yourself and your loved ones—transforming abstract fears into manageable plans.
5. Be Conscious: The Danger Is Far Away from You Now and Not in Your Living Room
The media may show scenes of conflict and chaos, but remember: these events, though emotionally powerful, are physically distant from where you are. What appears immediate through digital screens is actually happening continents away in many cases. Your home remains a sanctuary—safe, secure, and separate from those distant dangers.
When anxiety rises, take a moment to ground yourself in this reality. Look around your space, feel the familiar comfort of your surroundings, and recognize the important distinction between being informed about world events and mistaking their immediacy as personal danger. The war is not in your living room—it exists elsewhere, and this physical separation is a reality worth acknowledging when fear threatens to blur these boundaries.
6. Limit Your Media Consumption
Establish healthy media boundaries and stop the instinctive reaction to constantly check the news. Consider setting specific times (once a day or twice a week) for checking news updates. Limit the apps or social media platforms where war content appears frequently and choose platforms where this topic is quite rare. For example, Pinterest has become my favourite online safe space.
Choose quality over quantity when it comes to news consumption, and be particularly careful about consuming war news right before bedtime, as it can disrupt your sleep and increase nighttime anxiety.
7. Work with Your Traumas
You may have experienced emotional homelessness in the past. Or perhaps your parents or primary caregivers neglected your needs when you were young, causing you to fear losing your home now. The anxiety from wars might actually be triggering these deeper traumas. Do you feel a connection to this?
If war news triggers disproportionate anxiety, it may be worth exploring whether you’re experiencing a response connected to past trauma. Working with a therapist can help identify these connections and develop healthier coping mechanisms. Remember that our past experiences shape how we respond to current threats, and understanding these patterns is key to managing them effectively.
8. Take Care of Yourself, and Take It Seriously
Practice basic self-care like getting enough sleep, cooking nutritious meals for yourself, and exercising regularly. Deep breathing techniques can be useful as well, and you can practice them anywhere, for example while traveling. I usually use the technique of inhaling for 4 counts, holding for 4, exhaling for 4, and holding for 4, but I acknowledge my body’s current state and don’t push myself if I don’t feel comfortable.
You can also check your HALT status, which means asking yourself: are you Hungry / Angry / Lonely / Tired? If so, what could you do to feel better? You might write a list that reminds you to take active steps toward your wellbeing. These four states can trigger you to reach first for addictive or unhealthy coping mechanisms, like sugary food or mindlessly scrolling through your phone when you feel lonely, but try to replace these with healthier alternatives.
Remember that self-care isn’t selfish—it’s necessary maintenance for your mental and physical health during stressful times.
9. Make Your Own List
I have created a template for „What to Prepare if the World Loses Its Mind?” that you can use as a starting point. I suggest writing your own list and thinking carefully about what you would need if a catastrophe were to happen.
Try to set aside your fears and think clearly and logically. If a catastrophe occurs, you would definitely need the rational version of yourself. Having a concrete plan can significantly reduce anxiety because it transforms vague fears into specific, manageable actions.
Include not just physical supplies but also mental health resources, important documents, communication plans with loved ones, and community support networks.
10. You Can Be Happy No Matter What
Yes, you can be happy even in uncertain times. You don’t have to worry about everybody you don’t even know. You can feel concern and empathy for those who suffer, but you must recognize that you didn’t cause their suffering.
Acknowledge your feelings without judgment. Concern for others shows your humanity, but constant worry doesn’t help them and harms you. Finding joy and maintaining hope during difficult times isn’t disrespectful to those suffering—it’s a testament to human resilience.
While anxiety about war is common, consider seeking professional support if you experience persistent intrusive thoughts about violence or disaster, have trouble sleeping at night, lose your appetite, or feel you need personal support. There’s no shame in reaching out for help when needed.
Remember that throughout human history, people have found ways to experience joy, love, and meaning even in the darkest times. Your ability to maintain hope and happiness doesn’t diminish your compassion—it strengthens your capacity to be present for others and contribute positively to the world around you.
Conclusion
Managing anxiety about war requires a multifaceted approach that includes practical preparation, media boundaries, self-care, community connection, and perspective. By implementing these strategies, you can remain informed and compassionate without becoming overwhelmed by fear.
The world has always faced conflicts and challenges, yet humanity continues to survive and even thrive. Your personal peace of mind matters—not just for your own wellbeing, but because it allows you to be a source of stability and support for those around you.
