Even when stressful situations aren’t happening in your own backyard, it’s easy to let them fuel your fear and anxiety.
To say the world has been in an uncertain state lately would be an understatement. We’re still dealing with lingering effects from the COVID-19 pandemic. We’ve seen contentious political elections. There have been long stretches of social unrest.
Now, even though it’s happening on another continent, Russia is attacking Ukraine—and it’s impacting the world.
Many people are feeling empathetic for the Ukrainians, wondering what they can do to help. Others are fearful about what this might mean for the U.S. Are we under threat? Will we be going to war? If these current attacks are triggering fear and anxiety, you’re not alone. However, there are also things you can do to manage your worries.
Limit Your News Intake
It’s always important to stay informed. Hiding your head in the sand isn’t going to help with anxiety, it will only delay it.
However, in today’s world, it’s easy to feel inundated with news stories. If you’re feeling anxious about what’s going on in Ukraine, try to limit the amount of news you watch each day. Keep yourself educated, but don’t let it consume all of your free time.
By taking breaks from the news, you can focus on (and enjoy) other things, and you’re more likely to be able to process things without feeling overwhelmed or fearful.
Have an Attitude of Gratitude
It’s important to feel empathetic to the people of Ukraine. It’s even more important to look for ways to help. It’s just as helpful to practice gratitude, as well. Spend time with friends and family members to remind yourself of all you should be grateful for. It’s not selfish to have gratitude when others are hurting. It can give you a new perspective and calm your racing, fearful thoughts.
If you’re having trouble coming up with things you’re grateful for, consider starting a journal. You can either jot things down as they come to you or make it a part of your routine by writing down three things you’re grateful for each night and/or morning.
Practice Mindfulness
When you start thinking about the tensions of Russia’s past and what they might do in the future, it’s enough to trigger a lot of uncertainty. Those negative thoughts can grow quickly, spiraling into moments of extreme fear and anxiety. One of the best things you can do to challenge them is to be more mindful.
Mindfulness is a practice of staying in the present. You can use it as a form of meditation to let go of your worrisome thoughts about the past and future. If you’re starting to become overwhelmed by your thoughts, pause and take a deep breath. Focus on your breathing, your surroundings, and what you’re experiencing at that very moment.
Many people incorporate mindfulness into their daily routine, but you can also use it when you’re feeling exceptionally stressed or worried as a way to calm down and come back to a more neutral state.
Having some worries and concerns about the situation in Ukraine is normal. It’s important not to let those fears and worries overtake you. Keep these tips in mind to make it easier to cope with and manage your anxiety. Doing so will allow you to stay rightly informed about the situation without feeling completely overwhelmed.
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If you’re struggling with anxiety or noticing overwhelm during these challenging times, Contact us for more information or to set up an appointment with one of our highly skilled therapists. Serenity Experiential Family Therapy Center offers a variety of therapeutic services in Colorado.