I have war stress, what should I do? Symptoms and coping methods

Mansoura Nikogovtar
July 7, 1404
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The content production team of John Ziba Psychology Clinicunder the supervision of

War has always been one of the most destructive and tense events in human history, which has a deep impact on our individual and collective lives. Facing war conditions is not only a threat to physical security, but also brings many psychological pressures that can lead to severe stress and psychological problems. War stress, both for soldiers and civilians in war-torn areas, has consequences such as war anxiety, depression, sleep disorders and reduced quality of life.

Understanding War Stress

War and crisis situations can cause extreme stress and constant worry. This type of stress is associated with direct threats, worries about the safety of the family and the future, and the experience of frightening events. Chronic stress caused by war can affect your mental health and your body and make everyday life difficult.

Common symptoms of war stress:

Persistent anxiety and fear
Nightmares and disorders. Sleep
Irritability and intense anger
Disturbances in concentration and memory
Fatigue and lack of energy

Understanding these symptoms is the first step to dealing with stress caused by crisis situations.

Recognizing the symptoms Fear of War and finding effective ways to deal with war anxiety is of particular importance. In this article, we will first examine the symptoms of stress caused by war and then we will introduce different methods of dealing with and managing these conditions.

Psychological and physical effects of war stress

Long-term stress causes an increase in cortisol hormone and pressure on the nervous system. This condition can lead to:

Heart problems and high blood pressure
Weakness of the immune system
Anxiety and depression
Sleep and eating disorders

Also, severe stress can reduce the ability to make decisions and manage emotions and reduce daily life. make it complicated.

Methods to deal with the stress of war

1. Accepting feelings

Accepting fear and anxiety is normal. Allow yourself to experience your feelings and do not suppress them. This reduces mental stress and increases mental health.

2. Deep breathing and relaxation exercises

Deep breathing exercises, meditation and muscle relaxation can reduce the body's reaction to stress.

Example: inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds and stop for 4 seconds.

3. Creating a daily routine

A regular routine for sleep, food, exercise and favorite activities increases mental resilience and calms the mind.

4. Limiting news and social networks

Constantly following war news increases anxiety and stress. Set certain hours to receive news and use reliable sources.

5. Social support

Talking with family, friends, or trusted people can reduce stress and reduce feelings of loneliness. Social support acts as a shield for mental health.

6. Physical activity

Light exercises such as walking, yoga or stretching can reduce stress and increase the release of happy hormones.

7. Writing down feelings

Writing down thoughts and feelings daily helps calm the mind and identify negative patterns.

Consulting a psychological counselor

In conditions of extreme stress caused by war, counseling with a psychologist or mental health specialist is very effective. A counselor can:

Teach ways to deal with anxiety and fear
Provide stress and sleep management methods
Help rebuild mental resilience

There is nothing wrong with using professional help; This action is a sign of self-awareness and self-care.

Self-care in crisis situations

Self-care during wartime includes the following points:

Maintaining a healthy diet and consuming enough fluids
Adequate rest and proper sleep
Doing relaxing and favorite activities
Limiting consumption of news and content Stressful

These simple but effective actions can reduce stress and anxiety levels.

Short-term techniques to reduce anxiety

STOP technique: Stop – Breathe – Observe – Act
Music therapy: Listening to music Relaxation or the sound of nature
Exercise gratitude: Write down three positive things you experienced today
Focus on the present moment: Remind yourself that you are safe now and worry about the future

These techniques help control stress reactions to combat situations and health Keep calm.

War stress
Is there a difference between fear, stress, war anxiety? Signs and symptoms
Fear, stress and anxiety are all three psychological reactions related to threats, but they differ in terms of nature and intensity. Fear is a natural and immediate reaction to a specific and identifiable danger, usually accompanied by bodily responses such as increased heart rate, sweating, and focus on the threat. For example, in a war situation, seeing a sudden attack causes fear of war.
But stress is a more extensive and continuous reaction that is created as a result of environmental, psychological or physical pressures and may be experienced without a direct threat; Like living in a war zone where one is constantly in danger. War stress causes mental and physical fatigue, sleep problems and mood changes.
On the other hand, War anxiety is a constant and uncontrollable feeling of worry and anxiety about the future and consequences of war, which may continue even without immediate danger. Anxiety focuses more on negative thoughts and long-term worries and can lead to mental disorders such as panic attacks or depression. Symptoms of anxiety include restlessness, excessive worry, palpitations, sweating, and difficulty concentrating.
The concept of the nature of the reaction, the timing of the reaction, common symptoms, exampleFear of warImmediate reaction to a specific short-term threat, increased heart rate, sweating, focus on the threat, facing a sudden attackWar stressContinuous and extensive long-term or continuous mental pressure, mental and physical fatigue, sleep problems, mood changes in the war-torn areaWar anxietyChronic and uncontrollable long-term anxiety and Scattered restlessness, excessive worry, heart palpitations, problems focusing on insecurity and the future of war
10 solutions and methods to deal with war anxiety
War anxiety can have many negative effects on people's mental health and quality of life, but by using appropriate methods, these worries can be reduced and mental peace can be restored. In the following, 10 practical strategies for managing and dealing with war anxiety will be introduced, which will help improve the mental state and increase resilience. When you feel anxious, take a few deep and slow breaths to calm your mind.
Regular physical activity
Exercise and physical activity release happy hormones such as endorphins, which help reduce anxiety and stress. Even a short daily walk is helpful.
Limit negative news and information
Repeatedly receiving war news and violent images can exacerbate anxiety. It is better to select a certain time to follow the news and reliable and limited sources.
Maintaining contact with family and friends
Talking and sharing feelings with trusted people provides psychological support and reduces the feeling of loneliness.
Meditation and mindfulness
Meditation exercises and Mindfulness helps to focus on the present moment and prevents you from drowning in negative thoughts and future worries.
Adequate and regular sleep
Lack of sleep intensifies anxiety, so having a regular sleep schedule and a quiet environment for rest is very important.
Healthy nutrition and Balanced
Eating healthy foods and avoiding excessive caffeine and sugar consumption has a positive effect on calming the mind and reducing anxiety.
Fun and creative activities
Involving art, music, reading, or any activity that is enjoyable will reduce the focus on war anxiety
Request for professional help
If anxiety becomes severe, psychological counseling and specialized treatments such as psychotherapy can help improve the situation.
A turn with a war stress therapist
Create a regular daily schedule
and being organized to do things increases the sense of control and security and reduces the stress of war. The impact of war on children and adolescents War has deep and lasting effects on children and adolescents that severely affect their physical, mental and social health. Children and adolescents in war conditions are not only at direct risk of injury and death, but also psychologically vulnerable. Exposure to violence, loss of family and home, displacement and living in unsafe conditions can cause mental disorders such as anxiety, depression, and post-traumatic stress disorder (PTSD). In many cases, these disorders appear in children in the form of chronic fears, nightmares, sleep problems, and behavioral changes such as aggression or withdrawal.
On the other hand, war disrupts the emotional and social development of children. Limiting access to education, play, and communication with peers reduces social and cognitive skills and limits natural opportunities for growth. Also, war can create deep feelings of insecurity and mistrust in children, the effects of which remain in adulthood. Experiencing repeated violence causes children to have a negative understanding of the world and people and lose the ability to communicate in a healthy way.
Consequences and effects of war on the human psyche
War has deep and widespread effects on the human psyche. puts People involved in war - whether soldiers or civilians - are exposed to very painful, stressful and sometimes unbearable experiences that leave long-term psychological effects. Some of the consequences and psychological effects of war on humans are:
Post-traumatic stress disorder (PTSD): People may experience severe anxiety, nightmares, flashbacks (mental return to war scenes) and constant fear. We at Jan Ziba can provide post-traumatic stress disorder treatment services for you dear ones.
Depression: The experience of loss, devastation and death may lead to feelings of despair, deep sadness and withdrawal from society. If you think you need to talk and consult, you can get depression treatment consultation in Tehran from us online as soon as possible by phone.
Chronic anxiety: Constant worry about security and the future, can lead to persistent anxiety disorders. Don't worry about specialized treatment for anxiety disorders in Jan Zaiba, you will feel better with our therapists.
Survivor's Guilt: People who survived the war may feel guilty about why they survived. while others have been killed.
Sleep problems: Nightmares, insomnia or restless sleep are common psychological effects after war.
Aggressive or violent behavior:Continuous exposure to violent situations may cause a change in a person's behavior and increase the tendency to violence.
Stress caused by war is natural and understandable. By recognizing the symptoms, practicing psychological techniques, social support and consulting a counselor, you can prevent mental burnout and maintain mental health.
🌿 Remember, paying attention to yourself and managing stress increases the power to deal with crises and makes life more bearable.
These psychological effects sometimes They remain years after the end of the war and need psychotherapeutic and social support. If you are suffering from war stress or the symptoms of war anxiety are bothering you, you can get help from the experts of Jan Ziba Psychology Clinic online or in person.
Address: Shariati, next to Hosseinieh Irshad, Golnabi Street, No. 49, 3rd floor, unit 31
Telephone number: 021-26701544 021-22895248
Mobile: 09102036378

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