Recent years have been very trying for those who live with anxiety. There have been social and racial matters, political stress, a global pandemic, and now, multiple wars abroad.
Anytime there is conflict in the world, it’s not uncommon for there to be war anxiety. Your fear and distress are valid, and you’re not alone. With effective coping strategies, it is possible to manage your symptoms and not lose heart.
1. Reduce Your Social Media Consumption
Social media is a great tool to reduce communication barriers with family and friends who live long distances. It also eases staying in touch with those who are close. As with most things in life, all the positive factors of social media can come with a few negative components.
For so many people, the typical day starts with checking electronic devices, primarily email and social media accounts. Within minutes of being awake, you’re already inundated with the world’s happenings. Negative headlines, stressful topics, and misinformation run rampant across these platforms. As of recently, you can add panic to that list.
Overexposure to the happenings on social media can result in increased stress and anxiety. Consider limiting that intake if you’re feeling negatively impacted. Set a limited time to scroll. Limit what pages or content you’re connecting with. Use that delete or unfollow button for things that are triggering you.
2. Be Productive with Your News Consumption
The social push to become more informed and educated about news, politics, and current events is important. Unfortunately, having access to a 24-hour news cycle can create a hamster wheel of bad news to get absorbed into.
On top of that, electronic devices create an additional problem with notifications and pop-ups that alert you of breaking news. Newsletters or email updates can come daily. There is instant news anytime you need it.
Be mindful of how you consume your news and how much you expose yourself. Taking a step back can be important if you’re feeling anxious about war-related information.
Choose sources for news that you trust. Turn off news alerts during the daytime so you’re not interrupted or in the evening so your relaxation isn’t interrupted. Pick your preference. Place a time limit on news reviews. Don’t be afraid to prioritize yourself over educating yourself. If it’s too much, give yourself a break altogether.
3. Lean on Your Support System
Using your support system as an outlet for your anxiety can help reduce any feelings of hopelessness or helplessness. Surround yourself with understanding, comforting, and supportive individuals. Avoid intense or combative conversations.
Your support system doesn’t have to just be your friends and family. It could be a support group or a volunteer group. Don’t be afraid to be open and honest.
4. Take Care of Yourself
When it comes to anxiety, taking care of your mind, body, and spirit is key. With war-related anxiety, this holds even more true.
Learn to control the things you can control and let go of those that you can’t. Focus on deep breathing techniques that can help reduce symptoms. Proper breathing activates your parasympathetic nervous system and signals your body to relax. Meditation or other relaxation exercises can also help calm the noise.
Be sure to get physical activity into your weekly routine, if not daily routine. Go outside and take a walk. Practice yoga or deep stretching to help ease stress.
Additionally, for your body, make sure you’re getting enough sleep and maintaining proper nutrition. When stress is high, your sleep schedule can become disrupted. Ensuring you get the recommended amount of sleep is crucial for your body’s restoration. The same applies to nutrition and hydration. Focus on eating whole and healthy foods rather than sugary or highly processed snacks. Drink enough water to avoid dehydration.
If you’re experiencing war-related anxiety, considering therapy is always an available option. Contact us for a free consultation to learn more about how we can help you manage your anxiety symptoms.
Learn more about our anxiety therapy in Boulder, Longmont and Denver.
