I’m Afraid of the War: What Should I Expect and How Can I Prepare?

What to Expect Emotionally During War

When war touches our lives, even from afar, it stirs up a wide range of emotions. Fear, anxiety, confusion, and anger are common reactions to the threat of violence and destruction. Right now, many people are still in shock—trying to process what’s happening around them. While these feelings are overwhelming, they are also completely normal.

Research from conflict zones shows that up to 40% of people exposed to war experience conditions like post-traumatic stress disorder (PTSD) and anxiety-related issues. This is a reminder that, as humans, our minds and bodies react deeply to the chaos of war. You might not feel all of these effects right now, but they may surface over time as the situation unfolds.

Psychological Tools to Prepare Yourself

While we can’t control the war itself, we can control how we care for our mental health. Here are some psychological tools to help you navigate the fear and uncertainty:

1. Acknowledge Your Emotions

First, allow yourself to feel whatever emotions arise—whether it’s fear, anger, sadness, or confusion. These feelings are not only valid but part of the human response to danger. Don’t judge yourself for feeling them. Writing in a journal or talking to a trusted friend can help you process what you’re going through.

2. Practice Grounding Techniques

In moments when fear overwhelms you, simple grounding exercises can help you regain a sense of calm. Grounding involves focusing on the present moment—on things you can touch, see, or hear. For example, take slow, deep breaths, notice how your feet feel against the ground, or hold something warm like a cup of tea.

Research shows that grounding exercises can activate the parasympathetic nervous system, which helps to reduce anxiety by calming the body’s stress response.

3. Limit Your Exposure to Traumatic News

It’s important to stay informed, but constant exposure to stressful news can heighten your anxiety. Set boundaries for how often you check the news or engage in conversations about the war. Studies have found that overexposure to traumatic news can worsen feelings of fear and lead to increased anxiety and depression.

Give yourself permission to step back when it feels overwhelming.

Spiritual Tools to Stay Grounded

Beyond psychological strategies, spiritual practices can provide comfort and peace in times of fear. These practices help you tap into your inner strength and find meaning, even in chaos.

1. Focus on Presence

Staying present is a key part of many spiritual traditions, whether through mindfulness, prayer, or meditation. These practices remind us that, while we can’t control the external world, we can find stillness within. If you already practice meditation or prayer, lean into these moments of peace. If you’re new to these practices, start with just a few minutes a day of quiet reflection.

2. Practice Gratitude

Gratitude may feel hard to find in moments of crisis, but focusing on even the smallest positive things can shift your mindset. Whether it’s gratitude for your health, a roof over your head, or the presence of loved ones, practicing gratitude can help ease the weight of fear. Studies show that regular gratitude practices are linked to better mental health outcomes, including reduced anxiety and depression.

3. Lean on Community

In times of crisis, we often feel isolated in our fear. But connecting with others—whether through online communities, family, or spiritual gatherings—can offer comfort. Sharing your fears and experiences with people who understand can remind you that you’re not alone. Human connection is a powerful source of support and healing, especially when the world feels chaotic.

How to Prepare for What’s Next

It’s important to recognize that while we cannot control the outcome of the war, we can control how we prepare ourselves emotionally and spiritually. The mental health toll of conflict is real. According to the World Health Organization, nearly 1 in 5 people in conflict zones will experience mental health issues such as depression or anxiety.

Taking steps to prepare yourself mentally and spiritually now can help mitigate the long-term effects. Remember that healing is a process, and it’s okay to seek professional help, such as therapy or counseling, if you need it.

Moving Forward

As you navigate these uncertain times, know that it’s okay to feel fear. It’s a natural response to what’s happening around you. But by taking care of your emotional and spiritual health, you can find a sense of calm and strength, even in the midst of uncertainty.

Explore our resources and services to find additional support on your journey through this challenging time. You don’t have to face it alone.