This article focuses on general stress and anxiety and does not cover life-threatening situations.
We at Eedama wanted to contribute to society's overall well-being through advice from our very own Mireille Hadchity, a professional social worker specialized in psychosocial support with extensive experience in humanitarian crises and war-related impacts.
Lately, many of us have been surrounded by difficult news, constant updates, unsettling images, and sounds that are hard to ignore. Whether you are directly affected, close to what is happening or simply following from a distance, the emotional impact can still feel very real.
In situations like these, it's common to notice changes in how we think, feel, and respond. You may find your heart beating faster than usual, your thoughts racing, or your ability to concentrate slowly fading. Some people feel restless and on edge, while others feel unusually tired or unmotivated. You might also notice difficulty making decisions, feeling mentally foggy, or withdrawing from daily activities. Sleep may become lighter or more disturbed, and even after resting, the body can still feel exhausted.
Sometimes, stress shows up physically, through tightness in the chest, headaches, tension in the shoulders, or a heaviness in the body that is difficult to explain. Even small sounds can feel overwhelming, as if your body is constantly on alert.
And if your experience feels different from this, that's okay too; everyone responds to stress in their own way.
Despite all of this, many people try to continue as if everything is normal. You go through your day, respond to others, and keep moving forward, even when inside, things feel different.
These reactions are not a sign of weakness. They are natural and expected responses to situations that are intense, uncertain, and outside of our control.
Even if it feels overwhelming right now, it's important to remember that these moments do not last forever. Circumstances change, and just as things can become more difficult, they can also begin to ease again.
So what can help in moments like these?
Sometimes, the most helpful step is also the simplest: take a moment.
Breathe slowly
Take a moment to slow down your breathing. Breathe in gently through your nose for about 4 seconds, then slowly exhale through your mouth for about 6 seconds. When we slow our breathing, the body begins to calm, and tension can gradually decrease.
Limit news exposure
This might include limiting how much news you follow, taking short breaks during the day, or allowing yourself time to rest without guilt.
Share with others
You don’t have to carry everything on your own. Sharing what you're feeling with someone you trust, even in a small way, can make a meaningful difference. Staying connected, even briefly, can help reduce the sense of isolation.
Move or do something different
Simple activities that bring comfort, like walking, listening to music, or stepping away from screens, can also help restore a sense of balance and stability.
Take care of yourself and seek support
Taking care of yourself during difficult times is not a luxury; it's an essential part of coping and moving forward.
Maintaining healthy daily routines plays an important role in supporting emotional well-being. This includes eating well, getting enough sleep, staying physically active, and spending time with trusted and supportive people, such as family and friends.
Reaching out for support can also make a meaningful difference. Speaking with a mental health professional, such as a psychologist, can provide guidance and help you navigate difficult emotions.
If coping on your own feels challenging, reaching out for support is not a sign of weakness. It is a responsible and empowering step toward taking care of your well-being.
In moments like these, it's important to be patient with yourself and take things one step at a time. Even small actions can make a meaningful difference in how you feel and cope.