Mental Health During Global Conflict: How to Care for Yourself When the World Feels Unsafe

When war dominates the news, it's easy to feel like your emotional response is "too much" or not enough. 

As you read this, conflicts are actively unfolding across the globe: in Iran, Gaza, Ukraine, Lebanon, Sudan, South Sudan, and many more. The news is relentless. Social media is full of images and videos that are impossible to unsee. There are layers and layers of anxiety-inducing information, which continuously activate the brain’s threat detections system and trigger our stress response. 

The truth is, there's no right way to feel when the world is in crisis. Fear, grief, anger, numbness, guilt for feeling okay. All of it is part of being human.

Whether you have loved ones in a conflict zone, belong to an affected community, or are simply someone watching devastating events unfold on a small screen, your mental health deserves attention. 

What you’re feeling is valid, no matter where you are

You don't have to be on the ground or experiencing a situation firsthand to feel the weight of war or global conflict. 

In fact, continuous exposure to stressful news, images, and social media can trigger what mental health professionals call vicarious trauma. This is a real-life psychological response to witnessing the suffering of others. 

For communities with ties to conflict zones, it is much harder. There is a constant worry for family members, grief over lost homes and cultures, and the helplessness of being far away. All of these turn into anxiety, depression, and PTSD symptoms without you even realizing it. 

And for individuals who have previously experienced trauma (including refugees, veterans, and survivors of violence), current events can reactivate old wounds by causing buried memories and feelings to resurface with intense, immediate emotional or physical pain.

Some signs that your mental health may be struggling

It's not always obvious when stress has crossed into something that needs support. Here are some signs to watch out for:

• Trouble sleeping or sleeping too much
• Difficulty concentrating or making decisions
• Emotional numbness or feeling detached
• Increased irritability or anger
• Feelings of guilt
• Withdrawing from people you love
• Constant checking of news or social media, even when it makes you feel worse
• Physical symptoms like headaches, stomach issues, or fatigue with no clear cause

If these symptoms feel familiar to you, remember that you are not weak or alone. Below are some things you can do to support your mental health: 

Ways to protect your mental health right now

Try to limit your news intake

Staying informed matters, but doomscrolling may not help you or anyone else. To limit your screen time, time block or set only a specific time within the day to check the news and stick to it. Mute keywords on social media if you need to.

Name what you're feeling

Sometimes just saying "I'm scared" or "I feel helpless" out loud (to yourself, a journal, or a trusted person) releases some of the pressure. No, you don’t have to put an action to it right away. Just acknowledge it.

Stay connected to your loved ones and community

Isolation further amplifies anxiety. Reach out to a friend, attend a community event, or join a support group. You don't have to talk about what’s happening in the world. Just being around people who care about you helps.

Channel your feelings into action

Helplessness is one of the hardest emotions to sit with. If you're in the position to do so, donate to a reputable relief organization, volunteer, or advocate. Purposeful action is one of the most powerful antidotes to despair.

Maintain your routines

Eating, sleeping, and moving your body might feel trivial against the backdrop of a global crisis, but structure is stabilizing. Your body still needs care, especially right now.

Create moments of rest

Giving yourself permission to laugh, rest, or enjoy something is not disrespectful to those who are suffering. You cannot sustain empathy or action from an empty place.

A note for parents and caregivers

Children absorb the anxiety in a room even when we don't say a word. If your kids are picking up on the tension, be honest in age-appropriate ways. Let them ask questions. Reassure them that you are safe, that adults are working to help, and that it's okay to feel worried.

And please, take care of yourself too. You cannot pour from an empty cup.

When to reach out for professional help

If your symptoms are persistent, intensifying, or getting in the way of daily life, please consider talking to a mental health professional. Therapy is not just for times of crisis. It is an extremely safe and helpful space to process, make sense of things, and build resilience.

If you're not sure where to start, FundaMental Change has resources to help you find local therapists, support groups, and community services in the San Fernando Valley and Los Angeles.

If you think you might be experiencing PTSD, take a few minutes to check in on your mental health with Mental Health America’s PTSD Test.

If you or someone you know is in crisis, call or text 988, the Suicide & Crisis Lifeline is available 24/7.

You are allowed to need support

In the middle of so much suffering, it can feel selfish to focus on your own mental health. But caring for yourself isn't separate from caring about the world, it’s also a part of it. A community of people who are grounded, connected, and emotionally well is a community that can show up for one another. You don't have to navigate this alone.

FundaMental Change is a non-profit dedicated to eliminating the stigma around mental health and improving access to care. Explore our resources, events, and community support at fundamentalchange.life.