Fear in times of war and crisis – what you can do

Wars, conflicts, hatefulness and all kinds of threats: the news and the headlines often cause us emotional distress, even if we don’t always want to admit it. They can lead to unease and even insecurity in everyday life, as well as sleepless nights. Here are a few tips to help you understand fear better.

Fear as a physical response

Fear is a natural feeling that is meant to protect you. It is an automatic response to an external threat, whether real or imagined. This activates your body’s alarm system, which can respond in one of three ways: fight, flight or freeze. This is closely associated with the release of stress hormones such as cortisol and is deeply rooted in human evolution. Stress – or fear – has always been a protective mechanism. It would have been triggered in our ancestors when they came face-to-face with a dangerous animal, for example. Wild beasts are rarely an issue anymore, but there are many other, more subtle dangers.

How fear affects you

When you are in a state of anxiety, you act cautiously and thoughtfully so that you can avoid risks or prepare for them. This isn't a bad trait in itself, but if your fear is too strong or always present, it can affect and limit your actions, thinking and wellbeing. So it isn't always a good thing to have. If the feeling of fear persists, your body goes into a state of alert. Your heart pounds, your breathing becomes shallow and you start to sweat. Anxiety can also cause stomach problems or difficulty sleeping. Emotionally, fear makes you feel helpless and insecure. You may become easily irritated or want to withdraw or even isolate yourself socially. But always trying to control things or constantly worrying reinforces the fear.

How to face fear

You can’t always switch off fear, but you can confront it and learn to deal with it. Acknowledge your fear instead of suppressing it. You can consciously say to yourself: "I'm afraid now, but I accept this feeling." The reason for this is that suppression increases your fear, but by consciously acknowledging it you immediately reduce it. Regulate your body – you can do this by taking deep, calm breaths.

Exercise, yoga or meditation can also help relax your mind and muscles. Cognitive strategies such as taking a reality check can help you analyse your fear. Is it justified or simply speculative? Limit your news consumption so that you aren't overwhelmed and impacted by negative news. If you need information, access it consciously and selectively. Skip the daily news and watch a comedy series instead.

Express yourself

Talk to friends or family and tell them what you are afraid or worried about. If this doesn’t help, seek counselling or therapy. Through collective engagement, such as participating in a peace project or an aid initiative, you can further reduce feelings of helplessness or powerlessness.

Remember, fear is a very human feeling. In times of global insecurity and war, fear can even be a sign of compassion and awareness of world events. You can still function in spite of your fear, and learn to use it effectively.