Mental Health During War: What Helps When the Threat Is Not Over

It is difficult to calm a nervous system while danger remains real. During war, people may struggle with fear, grief, anger, numbness, poor concentration, nightmares, physical tension and disrupted sleep. These reactions do not automatically mean someone has a psychiatric disorder. They can be understandable responses to threat, loss and uncertainty.

The World Health Organization says almost everyone affected by an emergency experiences psychological distress that usually improves over time. It also estimates that 22% of people exposed to war or conflict in the previous decade have depression, anxiety, post-traumatic stress disorder, bipolar disorder or schizophrenia. The numbers show both truths: distress is widespread, and a significant minority need more than informal reassurance.

Start with safety and basic needs

Mental-health advice can sound hollow when a person lacks shelter, medication, food, information or contact with family. Practical help is psychological help. Identifying a safer room, charging a phone, locating documents, planning transport and reconnecting someone with trusted people can reduce helplessness more effectively than asking them to talk before they are ready.

WHO's Psychological First Aid guide describes humane, supportive and practical assistance that respects dignity, culture and ability. It is not therapy, forced debriefing or an invitation to retell frightening events in detail. A useful approach is to look for urgent needs, listen without pressure and link the person to reliable services and social support.

Build a small circle of control

War destroys routine, but modest structure can protect functioning. Choose fixed anchors that remain possible: waking and eating at roughly consistent times, taking prescribed medication, checking verified news at set intervals and making one daily contact with a trusted person. For children, predictable caregiving and simple explanations are more protective than pretending nothing is happening.

Limit repeated exposure to graphic footage, especially before sleep and around children. Staying informed is necessary; watching the same violent images for hours rarely adds useful information. Select one or two reliable sources, decide when to check them and silence nonessential alerts when the immediate security situation permits.

Work with the body, not against it

Acute stress is physical. Slow breathing with a longer exhale, walking in a safe indoor space, stretching tense muscles and orienting to present sights and sounds can reduce arousal for some people. These are not cures and should never be framed as proof that distress is a personal failure. They are short tools for helping the body move out of maximum alert when there is a safe moment.