Guide to maintaining mental health in war conditions

• Mansoura Nikogovtar
• July 1, 1404
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The content production team of John Ziba Psychology Clinicunder the supervision of

Understanding the human psyche in the conditions of war (about 800 words)

War does not only destroy cities and infrastructure; It also wears out the human psyche over time. The sound of sirens, images of blood, migration, loss of loved ones or even just watching news of war can keep the mind in a state of Chronic Stress.

In this situation, the human brain engages in three main reactions:

1. Fight – that is, aggressive response, anger, aggression.

2. Flight - Desire to distance, isolation, mental or physical escape.

3. Freeze - Inability to make decisions, emotional numbness, shock.

These reactions are normal, but if prolonged, they can cause problems such as chronic anxiety, depression, nightmares, sleep disorders, or PTSD.

🔹 In war situations, the mind constantly seeks control; But because he has no control over the outside, he feels helpless. This feeling is the root of many mental crises. The first step to maintain mental health in war conditions is to understand the normality of our own reactions. We should not be ashamed of being afraid or crying. These behaviors are a part of being human. 👂 Many specialists in crisis psychology emphasize that the most important thing is to accept feelings and not deny them.

Urgent psychological care in the early days of a crisis (about 900 words)

In the first days of war, everything is sudden: insomnia, news, disconnection, fear for loved ones. In such a situation, the brain is involved in "urgent survival". But a few simple measures can prevent psychological collapse.

1. Creating a sense of relative safety

Even if it is unsafe outside, try to create a psychological safe spot in your home or shelter:

• Turn on a soft light, soft music, prayer or meditation.

• Keep children away from bad news.

• Make contact with family or friends to feel connected.

2. Regulation of news consumption

One of the most destructive factors of stress is excessive following war news. The human brain has a limited capacity. The suggestion of psychologists is to watch the news only twice a day, that too from reliable sources.

3. Conscious breathing and body relaxation

In stressful conditions, breathing becomes shallow and sends a danger message to the brain. Do the following exercise several times a day:

• Slowly inhale through the nose to 4 counts

• Hold the breath to 2 counts

• Long exhalation through the mouth to 6 counts

• Repeat 5 order

This exercise gives a "safety" signal to the brain and prevents anxiety attacks.

4. Purposeful social contact

Isolation is the enemy of the psyche. Even in a crisis, verbal communication with trusted people is vital. Short calls, even with a voice message, promote a sense of aliveness and social connectedness.

In many countries, crisis psychological support teams have been formed to do the same thing: to listen, without judgment.

Section 3: Resilience in war situations (about 900 words)

Resilience means being strong. It is not, but it is flexibility against pressure. A resilient person is someone who maintains meaning and hope even in the most difficult situations.

1. Giving Meaning to Suffering

People who have survived war often say that what gave them strength was a sense of purpose: taking care of their family, helping others, or even keeping their faith. When suffering has meaning, the mind is less likely to collapse.

2. Focusing on small controls

In war, you can't control everything, but you can focus on small things:

• I ate today.

• I told my child a story.

• I called to check on my friend.

These small controls maintain a sense of mastery over life.

3. Mutual support

Individual resilience is not sustainable without collective support. Societies where people help each other have lower rates of psychological trauma. Even small acts like distributing water or listening to others' pain is a kind of mutual therapy.

Section 4: Caring for the mental health of children in war (about 800 words)

Children are the most vulnerable because they do not have a clear understanding of "why". But the child's mind is flexible; If he receives emotional support, he can recover.

Top tips:

1. Don't hide, but speak simply.Tell the truth as much as he understands: "There's a war going on right now and the adults are trying to keep everyone safe."

2. Control the child's news regime.Don't allow violent images.

3. Maintain the daily routine. Sleep time, food, games and even simple homework will create a sense of stability.

4. Use games and drawings to vent. The child may not speak, but he expresses his feelings in drawings.

At child psychology centers and Teenager, methods such as play therapy and art therapy are used for this purpose.

Part five: The role of spirituality, hope and society (about 900 words)

In war conditions, faith, prayer, helping others, and being in support groups are the main pillars of mental health. These factors make the brain shift from "fear" to "hope". be.

1. Spirituality

Spirituality means believing in a greater meaning than individual suffering. It may be religious, philosophical or humanitarian. Prayer, meditation or even writing feelings in a notebook calms the mind.

2. Helping others

Helping is one of the best ways to reduce anxiety. When you help someone, you change from being a victim to an active agent. 3. Community and solidarity

War separates people, but solidarity can bring them back together. Joining support groups, volunteering, or even talking to a neighbor restores a sense of humanity.

Section 6: Long-term care after the end of war (about 700 words)

After the end of war, the body and mind are still in "survival" mode. We have to learn how to live again.

Psychic rehabilitation:

1. Give permission to grieve.Cry, write, talk about what you have lost.

2. Take professional PTSD treatment seriously.Therapies such as Cognitive Behavioral Therapy, EMDR, or Supportive Psychotherapy are very helpful. are effective.

3. Gradual return to normal routine.Work, study, sports and social communication should be calm and gradual.

At this stage, it is necessary to refer to a crisis psychologist.

🔗 Linked keywords:

• Mental Health

• Crisis Psychology

• Resilience

• Child Psychology

• Therapy Anxiety

• Psychological support in crisis

• Crisis psychologist

• PTSD treatment

• Psychological care after War

Normal life stops in a moment and the mind does not know how to cope with this amount of anxiety. In such a situation, the first natural human reaction is fear and confusion, but if psychological care is provided in the very first days, the possibility of long-term problems such as depression or PTSD will be significantly reduced.

1. Restoring the sense of security in the mind

The first psychological need in a crisis is a sense of security. When an explosion or a siren is heard, the brain sends an immediate message to the body that "danger is near". As a result, the heart rate increases, breathing becomes fast and the muscles contract. To deal with this situation, one must create relative mental security, even if the outside environment is unsafe.

✅ Practical solutions:

• Turn a small space in the house or shelter into a "safe zone" with soft light, soft music, and a desired smell (such as a spray or perfume).

• For children, dolls or blankets. soft can create a sense of familiarity and confidence.

• Ask yourself: What is in my control at this moment? This simple question saves the brain from confusion.

2. Regulating war news consumption

One of the biggest mistakes in a crisis is to drown in the news. The human brain cannot process a huge amount of painful images and information. When we constantly read the news, the mind does not distinguish between "reality" and "media image", as a result, the fear multiplies.

🔹 Psychologists' advice:

• Set a certain time to watch the news (for example, morning and evening only 15 minutes).

• Use reliable and official sources.

• If possible, one day Declare a "day without news" in the week so that the mind has a chance to recover.

This will keep mental health and focus, and the mind will get out of the constant alert state.

3. Using relaxation techniques

In war conditions, the body is more damaged than the mind; Because it is constantly on alert. There are simple exercises that can reduce cortisol levels and give the brain a message of safety. Order

This exercise, if done several times a day, gradually calms the nervous system.

🔸 Grounding technique:

At the moment of anxiety, name 5 things you see, 4 things you touch, 3 sounds you hear, 2 smells you feel and 1 taste you have in your mouth. This exercise makes the mind move from memory or fear to Let the present moment come back.

4. Maintaining social connection

Man is a social creature and isolation can be as dangerous as war. In a crisis, communication with others is the main source of psychological strength. Even short contact with friends, relatives or neighbors can maintain a sense of aliveness and connection.

If the Internet or phone is not available, writing a letter or short message on paper and passing it on through others has a similar effect. Judgment is one of the natural treatments of the human psyche.

5. Taking care of the body along with the mind

Body and mind are interdependent. During a crisis, people usually don't eat or sleep, because the body is in "survival" mode. But without nutrition and rest, the brain can't process emotions.

Recommendations:

• Even if you don't have an appetite, eat something every few hours.

• Avoid drinking too much coffee and tea, because they increase anxiety.

• If possible, Do some light exercise (such as body stretching or slow walking).

Therapists Individual consultation emphasize that taking care of the body is the first step in mental rehabilitation.

6. Caring for children in the first days

Children understand the environment from the face and tone of the parents. If the parent is too anxious, the child will also feel insecure. Therefore, in the first days of the crisis:

• Keep the children away from the bitter news.

• Play with them to drain the negative energy.

• Answer their questions honestly but simply.

Psychologists in Child and Adolescent Counseling believe that play and direct emotional communication is the best way to maintain a child's mental balance in a crisis.

7. Seeking help from a specialist

If insomnia, anxiety, nightmares or negative thoughts persist, it is necessary to see a psychologist or counselor. In a crisis, going to a specialist is not a sign of weakness; It is a sign of awareness and responsibility.

The counselor can use supportive psychotherapy or short sessions to remove the mind from the constant state of alert and facilitate the path to recovery.

Resilience and reconstruction of the mind in war conditions

War can take everything from a person: home, security, loved ones and even a sense of control over life. But what determines whether a person survives or collapses is not only external conditions; Rather, it is the power of the mind to rebuild itself. This power psychologists call “resilience” — the ability to bounce back, get up, and keep going even after experiencing devastation.

1. What is resilience and why is it important?

Resilience does not mean "not seeing suffering", but the ability to go through suffering. Resilient people do not deny their feelings, but learn to manage them and find meaning in the crisis.

In the World Health Organization (WHO) studies on war survivors, it has been observed that people who had social support believed in the inner meaning of life and connected with others. They were emotionally strong, they enjoyed much better mental health.

🔹 In other words:

"Resilience means falling, but rising again with a deeper understanding of life."

2. Key elements of resilience in war conditions

💠 a) Meaning and purpose

When a person feels that his life still has meaning, he survives even in difficult situations. Meaning can be in the form of taking care of his family, helping others, or even surviving to rebuild the future.

For this reason, in individual counseling sessions, the client is usually asked Find a "reason to keep going" — even if it's small, like caring for a pet, or preserving a memento of a lost loved one.

💠 b) Social connection

Resilience is not possible without connection. Those who feel that they are not alone are better able to withstand the psychological pressure of war. Human connection causes the brain to release the hormone oxytocin, which is the body's natural anti-anxiety. Therefore, even in war conditions, communication with others must be maintained; whether by phone, text message or talking in the shelter.

💠 C) mental flexibility

Flexibility means accepting that the situation has changed and may remain bad for a while. Flexible people do not resist reality; Rather, they adapt to it.

For example, if the place to live is unsafe, instead of drowning in anger, they look for alternative solutions for survival and peace.

3. Strategies for developing resilience

🧩 Writing down emotions

Writing is a kind of dialogue with the subconscious. In war situations, emotions usually accumulate in the mind and cause insomnia or chronic anxiety. By writing even a few lines a day, the mind begins to empty and thoughts become understandable.

Psychologists depression treatment emphasize that writing is one of the most effective ways to regain mental control in a crisis.

🧩 Helping others

Helping others creates a strange psychological power. When a person feels useful in a crisis, the sense of victimhood is reduced. Even small contributions — like sharing food, calming a child, or listening to others' heartache — can restore a sense of worth and hope.

At family therapy centers, counselors emphasize that mutual support among family members is the cornerstone of collective resilience.

🧩 Meditation and prayer

Many studies have shown that meditation, prayer and focusing on spirituality play an important role in reducing anxiety and increasing peace. In war situations, simple meditation exercises can free the mind from momentary confusion.

For example:

• Sitting in silence for a few minutes and focusing on breathing.

• Reciting a prayer or mentioning Interest.

• Imagine a safe place in the mind.

In personal development sessions, these exercises are highly recommended to increase the power of the mind in the face of crisis.

4. Resilience in Children and Adolescents

Children suffer the most in war, but they are also more capable of psychological recovery than adults — provided they receive the right support.

Strategies to build resilience in children:

• Maintain daily routines, even when it comes to eating and sleeping.

• Providing play time to vent emotions.

• Honest answer but Calmly to their questions about the war.

• Encouraging to express feelings through drawing or telling stories.

In child and adolescent counseling, these methods are taught to parents so that they can protect their child from psychological collapse.

5. Restoring hope

Resilience is not complete without hope. Hope is the force that moves people forward even in the darkest moments. But hope in a crisis does not mean denying reality; Rather, it is the belief that "this situation will pass".

To maintain hope:

• Talk about the future, even if it is vague.

• Do things that create a sense of progress (like learning a new skill).

• Remember the good memories of the past, but don't dwell on it.

Counselors in the Couple therapy recommends that in emotional relationships, even in crisis, remind your partner that "we are still together" — this simple sentence strengthens the pillar of hope.

10 ways to maintain mental health in war

In war conditions, maintaining mental health is very important, because mental pressures caused by insecurity, constant stress and drastic changes in life can affect the quality of life and performance of a person. put negative For this reason, getting to know the strategies for maintaining mental health during war days and applying methods for maintaining mental peace in critical conditions of war play a fundamental role in reducing negative psychological effects. These solutions not only help to protect mental health during wartime, but can also allow people to deal with mental problems and maintain their mental balance. Next, we introduce ten key methods to maintain mental health in this era.

Limit receiving war news

Continuously receiving war news can greatly increase the level of anxiety and stress. For this reason, one of the ways to maintain mental health in the days of war is to limit the time and sources of receiving news. This gives the mind time to regain its peace and avoid being bombarded with negative information.

for Maintain mental health with family members.

Practice relaxation techniques

Regular use of deep breathing techniques, meditation and yoga are known as effective ways to maintain mental health during war days. These methods help to reduce mental pressure and improve emotional control and allow a person to keep calm in critical war situations.

Breathing to keep calm in war

Creating and maintaining a daily routine

In a war situation where everything may be unstable, maintaining order and a daily schedule creates a sense of stability and control. This is one of the most important methods of maintaining mental peace in the critical conditions of war, which helps a person to organize his life and avoid mental disturbances.

Care of Physical health

Proper nutrition, sufficient sleep and regular physical activity are the most important bases for protecting mental health during wartime. Physical health directly affects mental health, and neglecting it can worsen a person's mental condition.

Avoidance of drug and alcohol use

Drug and alcohol use may reduce anxiety temporarily, but in the long run It aggravates mental problems. This issue should be considered as an important warning in the guide to mental health in war conditions.

Seeking professional support if needed

If the psychological pressures become excessive and exceed the person's ability to cope, referring to counselors or psychologists is one of the best ways to maintain mental peace in critical war conditions. These specialized aids can help manage stress and anxiety better. If you are not able to receive psychological counseling services in person, you can receive online services for stress and anxiety treatment, depression and counseling in other fields as soon as possible.

Pay Hobbies and favorite activities

Engaging in art activities, reading or any favorite hobby can act as an effective way to maintain mental health during war days and help a person to get away from stress. This method strengthens morale and reduces negative thoughts.

Maintaining hope and focusing on the future

Maintaining hope is one of the key ways to maintain mental health in war days. Having small and accessible goals can increase the motivation needed to deal with difficulties and help a person to overcome the critical conditions of war.

The psychological impact of war on the psyche of adults and children

War has deep psychological effects on the psyche of adults, which may manifest in the form of anxiety, depression, insomnia, and even post-traumatic stress disorders (PTSD). Due to multiple responsibilities, including taking care of the family and managing difficult situations, adults are under more psychological pressures, and these pressures can seriously threaten their mental health. In such conditions, it is especially important to learn about the strategies for maintaining mental health in war days, so that people can reduce their stress and anxiety by using methods to maintain mental peace in critical war conditions and strengthen the ability to deal with crises. Protecting mental health during war requires careful planning and the help of experienced psychologists. Children are also highly vulnerable in war conditions, and the psychological effects of war on their psyche may appear in the form of constant fear, nightmares, concentration problems, and even retardation in mental and emotional development. Due to not fully understanding the situation and inability to express their feelings, children need special support to be able to endure these difficult situations. The use of strategies to maintain mental health in the days of war for children includes providing a safe environment, continuous emotional support, and teaching methods of maintaining mental peace in critical conditions of war, which helps to protect mental health. Our experts at Jan Ziba specialized clinic help parents and teachers to support children's mental health in the best way and minimize psychological damage.

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