Finding Peace in a Time of War

11/03/22

Some useful tips on staying grounded during difficult times…

Russia’s invasion of Ukraine has sent shockwaves around the whole world. It’s hard not to be drawn into catastrophic thinking about World War 3 scenarios and potential nuclear fallout. And how can we not be horrified by the images of devastation and destruction, by stories of the death and displacement of innocent civilians? On the back of covid fears, lockdown isolation, worries over rising fuel bills and petrol costs, it’s easy to see how it can feel like we’re living in some apocalyptic nightmare. 

It’s at times like these that we can easily feel a sense of overwhelm, despair and helplessness. Personally, I have gone through a whole range of emotions over the past few weeks: for all the sadness, anger and frustration I have felt, I have also been filled with compassion, hope and optimism at the generosity of the human spirit. And this is key – we will all experience a range of emotions. The first step to coping with them is to acknowledge and accept that whatever we are feeling in these uncertain terms is absolutely normal and valid.

Understanding why it all gets too much

For some people, this normal experiencing of emotions can be taken to extremes and this makes coping with them difficult to regulate. We know that traumatic events can trigger a fight or flight response. Understanding the body-mind connection can be a useful way to tap into what is going on for us. In very basic terms, the autonomic nervous system (ANS) regulates involuntary body functions, such as heartbeat, blood flow, breathing, and digestion – all without conscious effort. Put simply, in a stressful situation, the ANS will go in one of two directions: up or down.

In fight mode, the nervous system can upregulate and become more active, causing overstimulation and an inability to remain calm. Anxiety, anger, restlessness, panic, and hyperactivity can all result when you stay in this ready-to-react mode. In other people, the nervous system goes into flight mode and downregulates, resulting in depression, disconnection, fatigue, and lethargy. People can alternate between these highs and lows.

What can you do?

Recognise what is happening in your body. Tune in to how you are feeling: Do you need to stimulate /upregulate your flight response  OR do you need to calm/downregulate your fight response?

Calming the nervous system

You may already be aware of some of your “go-tos” for calm and relaxation that work best for you: soaking in the bath, listening to music, painting. I run in the hills, practise yoga or read in my bedroom. Work out what works best for you. Some other useful techniques include: 

Meditation

When you practice meditation, you learn to observe and understand the mind. By focusing the mind on the present and allowing it to be more open and at ease, we can experience greater calm and clarity.

Deep breathing

Take mindful breaths to connect your breathing to your conscious thoughts rather than to automatic panic responses. A simple exercise is to breathe in for four seconds, holding your breath for four seconds, breathing out for four seconds, and holding your breath for four seconds. 

Go outdoors

Immersing yourself in nature not only makes you feel better emotionally, it contributes to your physical wellbeing, reducing muscle tension and the production of stress hormones. Just as importantly, it might give you a break away from doom-scrolling on your phone!

Stimulating the nervous system

Connecting

We are social creatures who find comfort in connection with others. Choose to spend time with people you feel safe around. Actually be with them - not online: isolation and superficial relationships can make us feel more disconnected and alone.

Moving

We know that the body and mind are interconnected so when things are weighing heavy on our minds, it makes sense to move our bodies to release or unburden ourselves. Any form of movement is proven to help: dance, gym, running, yoga. Remember: motion and emotion are connected.

Gratitude without guilt

Shifting negative thinking to positive practices such as expressing gratitude can induce a surge of feel-good hormones like dopamine, serotonin and oxytocin. Waking up in a safe space, away from conflict is reason enough to be grateful. But it can also make us feel guilt for those less fortunate than ourselves. Recognising, accepting and appreciating our comparative privilege is also important.

Experiment with what works for you

There is no “one size fits all approach”. War is scary and frightening and sad. Accept that it’s out of your control. Unplug from social media: turn off notifications and avoid obsessively listening to news broadcasts. Stay informed but in chunks of time that feel manageable for you.

As an antidote to the hatred, corruption and greed of war, practise kindness. Find ways to offer your support to those in need in any small ways you can. Show yourself the same kindness by establishing a self-care routine. If it all still feels too much, reach out for support to loved ones or to a qualified professional.