Trauma Psychologist’s Strategies for Coping With War & Stress
Greetings from my bomb shelter. It’s a phrase I never imagined writing, yet here I am, 36 hours into my third war in two and a half years. The relentless cycle of conflict in the region has, once again, forced a return to the stark reality of seeking shelter. This latest escalation, involving Israel, the United States, and Iran, began with an exchange of strikes, and has been punctuated by a barrage of sirens and the jarring booms of Iron Dome interceptions. Just yesterday, a ballistic missile landed not far from my home, resulting in casualties and one death. The experience underscores the profound lack of control many feel during times of war, and the importance of focusing on what *is* within one’s power.
As a trauma psychologist, I’m drawing on my training to navigate this intense situation. It’s about establishing a sense of normalcy amidst chaos, and actively cultivating calm. The first step, after ensuring immediate safety, was to adhere to my routine. This morning, despite six siren rounds before breakfast, I prepared a nourishing meal. While the temptation of stress eating – and chocolate – is strong, maintaining a healthy diet is crucial, even during periods of intense stress. I then focused on domestic tasks: cleaning, laundry, dishes. A tidy home, I’ve found, provides a much-needed sense of order and control.
Self-care extended to simple pleasures. A shower with favorite soaps and lotions, the deliberate act of applying makeup and choosing clothes – even if staying home – all contribute to a sense of normalcy and a clear demarcation between night and day. I also took the time to organize my bomb shelter, making it as comfortable as possible with extra food, pillows, and blankets. This isn’t about denial; it’s about creating a safe and manageable space within a frightening reality.
The Structure of Uncertainty
Work provides a vital anchor. Even with the security situation escalating, continuing my professional responsibilities offers structure, focus, and a sense of purpose. I’m grateful for the intellectual stimulation and the opportunity to connect with colleagues and patients. These connections are invaluable, providing a space to process experiences and feel less isolated. Knowing I can reach out to my own therapist, or offer Zoom sessions to my patients, is a source of comfort.
These strategies are equally vital for children. Maintaining a regular meal schedule, encouraging them to get dressed, and sticking to consistent bedtimes can provide a sense of stability. Explaining the situation in age-appropriate terms is crucial, as is modeling calm behavior. Children are acutely attuned to the emotions of adults, and their reactions will be heavily influenced by how we respond to the piercing sounds of sirens.
The emotional toll is significant. Anxiety, fear, sadness, and even hopefulness coexist. To manage these feelings, I’ve turned to meditation, practicing a simple four-count breathing exercise. Reframing negative thoughts, and actively seeking small moments of pleasure – a warm cup of tea, a cozy sweater, a good book – are also essential. I allow myself to stay informed through news and social media, but consciously limit my intake to avoid feeling overwhelmed. This afternoon, I deliberately scheduled activities designed to enhance calm: watching a comedy and engaging in exercise to elevate my heart rate.
Navigating Information and Emotional Wellbeing
The balance between staying informed and protecting mental health is a delicate one. While it’s important to be aware of the situation, constant exposure to distressing news can exacerbate anxiety. Social media, in particular, can be a double-edged sword, offering connection but also amplifying fear and misinformation. It’s crucial to curate your information sources and prioritize reliable reporting.
As evening approaches, I’ll maintain my usual bedtime rituals, changing into pajamas and silencing my phone to prioritize sleep. Closing the metal window and door of the shelter will hopefully minimize disruptions. Sleep is paramount, as it will significantly impact my ability to function tomorrow. I focus on the present moment, actively pushing away catastrophic thoughts, recognizing that they are often unhelpful and only serve to heighten anxiety. The duration and intensity of this conflict remain uncertain, but by focusing on my training, schedule, and rituals, I can navigate this scary present.
What Comes Next: A Focus on Resilience
The current situation highlights the importance of proactive mental health strategies, not just during active conflict, but also in its aftermath. Building resilience – the ability to adapt well in the face of adversity – is a continuous process. This involves cultivating strong social connections, practicing self-care, and seeking professional support when needed. For those affected by trauma, therapy can provide a safe and supportive space to process experiences and develop coping mechanisms. The availability of mental health resources, and access to them, will be critical in the weeks and months ahead.
Understanding the psychological impact of prolonged exposure to conflict is also crucial. Trauma can manifest in a variety of ways, and it’s important to recognize the signs and symptoms in both ourselves and others. Increased irritability, difficulty concentrating, sleep disturbances, and avoidance behaviors are all potential indicators.
navigating these challenging times requires a combination of practical strategies, emotional awareness, and a commitment to self-care. It’s about finding moments of normalcy amidst chaos, and focusing on what we can control, even when so much feels out of our hands. And, perhaps most importantly, it’s about remembering that we are not alone.