Coping with Stress in Times of War: tools for strength and sanity

As an empowerment coach, I work with people who are navigating life’s challenges—stress, uncertainty, emotional overwhelm—and I’ve seen firsthand how the impact of war can shake even the most grounded among us. Whether you’re living in a conflict zone, supporting loved ones from afar, or watching heartbreaking headlines unfold, the emotional toll is real.

In times like these, stress is not a sign of weakness—it’s a natural human response to an unnatural situation. This blog is here to offer practical tools, gentle support, and a reminder: you are not alone, and you can care for yourself even in the most chaotic of times.

War affects us all—whether we are living in a war zone, supporting loved ones from afar, or watching events unfold from the safety of our homes. In times like these, it's normal to feel overwhelmed, anxious, or deeply unsettled. Stress during war is not a sign of weakness—it’s a very human response to an inhuman situation.

This blog is for everyone: parents, grandparents, soldiers, students, caregivers, and community members. Whether you’re directly impacted or indirectly affected, you deserve tools to navigate this time with care and resilience.

Understanding Stress in Times of War

When war breaks out, even if it's not right at your doorstep, your body and mind sense danger. This can trigger what’s known as the stress response—commonly referred to as “fight, flight, or freeze.”

In a prolonged crisis, this response can become chronic, leaving you feeling:

• On edge or anxious

• Numb or disconnected

• Tired but unable to sleep

• Irritable or helpless

• Physically drained or unwell

These are all normal responses to an abnormal reality.

What’s Triggering the Stress?

Common war-related stress triggers include:

• Fear for safety (your own or your loved ones’)

• Media overload

• Disrupted routines

• Separation from loved ones

• A sense of helplessness

• Sleep deprivation

Practical Tools to Help You Cope

You don’t need to do everything. Start with one small step and build from there.

1. Limit Media Exposure

• Stay informed—without being consumed.

• Set boundaries around screen time and avoid doom-scrolling.

2. Use Grounding Techniques

• Try the 5-4-3-2-1 method. This is based on the 5 senses

• Think of 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can eat

• Breathe deeply, slowly, repeat at least 5 times

• Try tapping (EFT) to regulate emotions.

3. Connect with Others

• Reach out to a friend, family member, or support group.

• Check in on someone else—it helps you too.

4. Create Micro-Routines

• Keep small daily rituals: morning coffee, journaling, or walking.

• Routines create a sense of stability when the world feels unstable.

• Get up, get dressed, brush your teeth and hair

5. Let Yourself Feel

• Don’t bottle it up—tears, anger, numbness are all okay.

• Express yourself through movement, writing, or talking.

When Stress Becomes Too Much

If you feel completely overwhelmed, you are not alone.Reach out for professional help if you:

• Feel hopeless

• Can’t function in daily life

• Are experiencing panic attacks or intrusive thoughts

Getting support is not a weakness—it’s self-care.

Supporting Children and Others

• Talk honestly and gently with kids about what’s going on.

• Keep some routines going.

• Reassure with words and presence.

• Be their calm, even when you feel shaken.

Finding Meaning and Hope

• Focus on what you can control: your attitude, your actions, your compassion.

• Anchor yourself in your values and community.

• Celebrate small moments of kindness and connection.

Final Thoughts

Stress in times of war is a reflection of your humanity. You're not broken—you’re reacting to something deeply difficult.

You don’t need to have all the answers. You don’t need to stay strong all the time. You just need to keep going, one breath, one moment, one kind act at a time.

You are not alone. Share this blog with someone who might need it.Then choose ONE action from the checklist below and do it today.Every small act of self-care is a victory.

I offer a Free 30 minute discovery call for anyone who needs it. I am also offering a 15% discount for everyone until the end of July.  Reach out to me.

Tel: 054 4544 825                                 

Email: Mich.coaching@gmail.com

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Website : www.michellefreedmancoaching.com