Even for those not directly affected, the conflict between Russia and Ukraine can affect mental health. There are ways to preserve it.
- According to the WHO, cases of depression have increased by 25% since the beginning of 2020.
- In France, nearly a third of the population presents an anxious state.
Violent images on the screens of telephones and televisions, the anguish of the nuclear threat, in a context of health crisis which has lasted for more than two years. There are many reasons to feel anxious right now. Psychologists explain to CNN how to overcome anxiety in this time of crisis.
Weakened emotional reserves
While Ukrainians suffer directly from the violence of the war, those not affected may also feel anguish. “The feelings of those around the world watching the conflict may pale in comparison to the pain of those affected, but that doesn’t mean they aren’t worth caring about.”, says Wendy Rice, a psychologist in Tampa, Florida. To better resolve anxiety, we must understand where it comes from, but its causes are multiple. First, psychologists mention the low emotional reserves: in a context of health crisis, where daily life has suffered many disruptions, the population has been subjected to significant stress. “Your body temporarily rises to the occasion, increasing adrenaline, decreasing sleep and increasing energy so you can handle whatever stressor comes your wayanalyzes Chloe Carmichael, therapist based in New York. But it can’t last too long, otherwise your mind and body will be like a drained battery.“She recommends using the experience of the pandemic as a toolbox: relaxation techniques or any activities that have helped reduce stress for the past two years should be mobilized if anxiety has returned recently.
How to manage uncertainty?
As since the start of the health crisis, one of the main factors of anxiety is uncertainty: no one knows when the war will end. “Many people expected tensions (between Russia and Ukraine, editor’s note) to increase and then subside, as has already happened elsewhere in the past.“, explains Lee Chambers, British psychologist. In this case, you have to know what is best for you: to cut yourself off from the news or to inform yourself as much as possible.Understanding world events can be a productive way to deal with uncertainty, but if you’re stuck with every update and unable to focus on other things, you may need to set limits on how often and the duration of consumption of information about the conflict“, tempers the therapist.
Different strategies depending on the individual
For some people, the hardest part is being helpless in the face of the current crisis. In this case, Chloe Carmichael advises to get involved on your scale: by making donations, by participating in associative activities to help Ukrainians, etc. But if the anguish is linked to this empathy, it is also necessary to know how to think of oneself. “Caring for others is a beautiful thing, but it can also be heavy to bear.”, she believes. She recommends doing an activity you enjoy and taking time for yourself to take your mind off things. Finally for people who experience post-traumatic stress or who are linked to Ukraine, Lee Chambers advises to remain attentive to the symptoms of anxiety, such as loss of appetite or sleep disturbances. It is recommended to surround yourself with relatives, and to do relaxing activities. “Once you can manage your own reactions, then you can start helping others.“, recall these specialists.
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