War has consequences that go beyond the material losses suffered by the countries involved in this type of conflict. In fact, it has a great capacity to harm the mental health of people who live very far from scenes of violence. And in the case of the war in Ukraine, this invasion takes place in one of the most densely populated areas in the world, so it can affect many people.
In this sense, here we will see some tips for managing anxiety caused by the invasion of Ukraine by Russia.
How does anxiety arise in the face of a large-scale war?
Anxiety is, above all, a psycho-physiological response generated by situations that we perceive as dangerous or associated with a risk; In short, experiences to which it is crucial to react quickly, without stopping to think too much about what to do.
Therefore, we can consider anxiety as the fruit of an adaptation mechanism to the environment that for hundreds of thousands of years has helped us stay alive, to avoid situations that can cost us our lives, significantly shorten it, or make our possibilities. of having offspring decrease in general; That is why this ability is present in most animals with a complex nervous system.
However, Sometimes, that tendency to feel anxious in certain situations can get us into trouble ; It all depends on how we manage anxiety and the degree of danger we are facing. In the case of wars between countries, this situation of uncertainty can sneak into our psychological vulnerabilities to cause us to settle into a state of almost constant anxiety; In some cases, this experience is so intense and harmful that it becomes what is known as Generalized Anxiety Disorder.
When this happens, our mind falls again and again into predicting catastrophic events that will affect us sooner or later, or that will directly affect our loved ones (and, therefore, us indirectly). And in the face of an invasion or a war of any kind, we can fear the possibility of bombs falling in our neighborhood, of biological weapons being used, of being recruited for war, etc. These are all not very likely situations if our country is not at war, but they are serious enough for us to fear them intensely and, if we do not manage anxiety well, generate intrusive thoughts.
As these fears present us with catastrophic predictions, once fear has entered our way of interpreting reality, we begin to actively seek information about that war conflict, we focus on the most alarming opinions, and we begin to give more credibility to everything. which leads us to continue being worried, through what is known as confirmation bias.
Tips to psychologically manage anxiety about the war in Ukraine
Although each case is unique and ultimately the most effective way to deal with the problem is to go to psychotherapy (so that, with the help of a professional, we can have personalized support adapted to our characteristics and experiences), these general tips can It will help you face and manage the anxiety generated by the war unleashed by Russia’s invasion of Ukraine.
It is important to get out of the vicious circle of searching for news about the war to try to find motorcycles to calm down (achieving the opposite effect). This involves controlling the time spent actively reading news making other activities occupy a greater percentage of our free time.
2. Pay more attention to contrasting information
In addition to exposing yourself to less news about war, it is important that when doing so you do not focus on channels that tend more to sensationalize or hypothesize about the most catastrophic predictions. In a situation of uncertainty, no one has exact information about what will happen, so We should not give all credibility to only one or two sources (or with the same editorial line).
3. Practice relaxation techniques
Incorporating simple relaxation exercises into our daily routines can help us reduce stress and anxiety levels in a matter of just a few minutes. Some of the simplest are Jacobson’s progressive muscle relaxation, controlled diaphragmatic breathing, and meditation.
4. You don’t realize that it is your responsibility to prepare for the worst.
Some people feel very pressured by their family role, causing them to feel guilty for not preparing for an imminent war, even though there are no clear signs that it will affect us directly. You must review those beliefs and not let them affect your mental health and, as a consequence, your personal relationships.
5. Focus on those goals that are based on certainties
Once you have focused on objectives based on projects that really connect with what motivates you and with your interests and abilities the tendency to worry about war will diminish, being displaced by those other issues.
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