As conflicts erupt, the mental toll on individuals is often invisible—but deeply felt. Fear, confusion, anger, and hurt are common emotional responses. These feelings, though uncomfortable, are perfectly natural reactions to extraordinary situations.
Mental health professionals say the first step to protecting well-being is acknowledging these emotional responses. According to UNICEF, it is important to validate such feelings. Suppressing sadness or anxiety doesn’t make them go away—it only intensifies them over time. Permission to feel can be a quiet but radical act of self-care.
Another powerful way to manage stress is to limit media exposure. Continuous updates—especially on violent or distressing events—can overwhelm the mind. Harvard Health recommends checking news at set times during the day and avoiding emotionally charged content before bed. This simple boundary can help protect inner calm.
Daily routines also play a vital role. Even small rituals—making tea, tidying a corner of a room, or indulging in a creative pursuit—can help restore a sense of control. Structure creates predictability, and predictability provides comfort when the world feels uncertain.
Relaxation techniques such as deep breathing, gentle stretching, or meditation can offer quick relief from anxiety. The US-based Whittier Counseling Center recommends practising these techniques daily. Over time, they help train the body and mind to respond to stress with greater ease.
Connection is another lifeline. Staying in touch with family, friends, or even neighbours can make a significant difference. Speaking to someone who listens without judgement can ease the burden. In times of collective trauma, sharing becomes a form of healing.
Some groups are more vulnerable than others during times of conflict. Children, for instance, are particularly sensitive to changes in routine and environment. The National Health Service of England suggests providing them with honest but age-appropriate information and keeping their daily schedules as consistent as possible.
Older adults may face increased isolation. Regular check-ins, either in person or over the phone, can offer much-needed emotional support. Financially vulnerable individuals or those who have recently relocated often experience acute stress and disconnection. Reaching out could help ease that emotional burden.
People with existing mental health conditions are also at higher risk. Disruptions in care or medication can worsen symptoms. The World Health Organization urges communities to prioritise continuity of care, even during emergencies.
A crucial but often overlooked point to keep in mind during these interactions is that people experience stress and panic in different ways. What may seem manageable to one person can be overwhelming to another. Experts caution against dismissing or mocking these varied responses. Lampooning someone’s mental state, or calling them “too sensitive,” can deepen their distress and push them further into isolation.
But when is it time to seek professional help?
According to Harris Health, warning signs include persistent sadness, panic attacks that interfere with daily life, or thoughts of extreme pessimism. Substance abuse and recounting alternate realities also require immediate professional attention.
Caring for mental health during conflict doesn’t mean pretending everything is fine. It means taking small, steady steps toward stability. By recognising emotions, setting boundaries, staying connected, and knowing when to ask for help, it is possible to create space for healing—even in the midst of chaos.
