The War in Ukraine: Coping With Stress, Anxiety, and Fear
The current situation in Ukraine is devastating for all of us, and especially for our team members of Ukrainian heritage who have family and friends in that country. Worry and fear are natural and understandable emotions at a stressful time like this. Here are a few ways to help all of us keep that stress from overwhelming our lives.
Take breaks from the news.
It’s okay not to be plugged into the news nonstop. “Mental health starts with you. When you take a break from the news, which can be an anxiety trigger, you’re practicing self-care by preventing anxiety,” says Dr. Jo Crasta, Clinical Director and Chief Psychiatrist for VNSNY Behavioral Health. “Remember, prevention is a treatment! In fact, with any illness, including anxiety, preventing that condition is more effective than trying to cure it.”
Breathe.
As simple as it might sound, taking a deep breath can have a calming effect when you’re feeling panicked or overwhelmed. Here’s a five-finger breathing exercise that can bring you back to the moment. Or if you want to take it a step further, try these meditation and mindfulness exercises.
Get moving.
Exercise is a tried-and-true way to reduce the hormones generated by stress and stimulate the production of endorphins, which are chemicals in the body that foster relaxation. It can be as simple as going for a walk, doing spring cleaning, or taking an exercise class. Daily activity can go a long way in reducing stress, and can also make it easier to catch up on sleep at night.
Stay connected with your friends and family.
There’s strength in numbers. Reaching out (and getting together with) friends and loved ones can have a very healing effect on anxiety. That could involve sitting down to write an actual letter to a family member or friend, spending time with neighbors, playing (or creating!) games with family, or even taking the time to write down those generational stories.
Speak to your children.
The news coverage is difficult for adults to watch, but it can be especially worrying and confusing for children—particularly around bedtime. Here are some helpful pointers for talking to children about the heavy news head-on.
Practice self-care.
When you’re worried about people in a war-torn country, it’s easy (and wrong) to dismiss your own concerns and state of mind. Make sure to prioritize sleep. Eat regular and healthy meals. Avoid “catastrophizing”—focusing on the “what ifs.” And if you’re feeling overwhelmed, don’t hesitate to reach out for professional help. “The work that we do at VNSNY, providing services to the neediest among us, exposes us to direct and indirect trauma,” notes Dr. Caroline Williams, Chief Psychiatrist with VNSNY Behavioral Health’s Assertive Community Treatment program. In addition to caring for ourselves through rest, nutrition, warmth, laughter and exercise, adds Dr. Williams, “we often need individual support in order to maintain emotional and physical well-being. Don’t hesitate to request supervision, or make use of the Employee Assistance Program or other mental health providers to obtain this support.” (For more information on the Employee Assistance Program, click here. For the HHA employee assistance program, click here.
Take action.
Feeling powerless to change anything can make a tragedy harder to bear. There are many ways to get involved and help the people in Ukraine—which will have a beneficial effect on you as well. Veselka, a legendary Ukrainian restaurant in Manhattan’s East Village, is donating the proceeds of every (delicious) bowl of borscht to support Ukraine. It’s also a great place to gather with Ukrainian Americans and their friends and allies.
If you’re able to make a donation, here are some other organizations doing great work in the region:
Doctors Without Borders/Médecins Sans Frontières (MSF) is working to set up emergency response activities in the country and dispatching teams to Poland, Moldova, Hungary, Romania, and Slovakia.
Vostok SOS is a Ukraine-based organization responding to the escalating situation with a comprehensive humanitarian campaign. They help people evacuate, and provide humanitarian aid and psychosocial support.
International Committee of the Red Cross
This Switzerland-based organization is aiming to help people affected by the conflict and support the work of the Ukrainian Red Cross.
Based in London, Save the Children helps to deliver lifesaving aid to vulnerable children in Ukraine and around the world.