Where do fears and worries come from?
One thing that the corona pandemic and the war in Ukraine or, most recently, the Middle East have in common is that all of these situations are or were unknown, unexpected and uncontrollable for many people. Many of us have never experienced a pandemic or a war and hardly anyone expected it. The ever-increasing corona numbers and the dramatic, often unimaginable images from Ukraine or the Middle East have caused many people to fear and worry. And that is completely understandable, because we know from psychology that fears are particularly triggered when situations are exactly unknown , unexpected and uncontrollable . This also applies to the fear of war. Exactly what worries and fears are triggered in the individual varies from person to person and is very much related to the person’s life history and current experiences.
The important thing is: Even if fear is not a pleasant feeling in most cases, it has an important function: it alerts us to possible dangers and helps us avoid them. Typical anxiety symptoms such as negative thoughts , chest tightness or stomach and intestinal problems can be important warning signs that tell us that something is wrong and we should change course.
Fear can therefore be a valuable companion that we should learn to appreciate . Only when fear does not lead us to prudence, but instead causes us to panic or restricts us in everyday life, can it become a strong burden. Would you like free psychological support? We’ll send you all the information you need now. Email*
Strategies for dealing with fear of war
So what can we do to combat the feeling of the unknown, the unexpected and the uncontrollable? How do we strengthen our inner resilience to overcome difficult situations and psychological crises ? In response to this question, sociologist Aaron Antonovsky has developed a psychological model that aims to increase what we call our sense of coherence, a feeling of deep inner satisfaction.
If a person has a strong sense of coherence, they can deal flexibly with stress and crises, activate their own resources and thereby feel optimistic . According to Antonovsky, the sense of coherence can be created in three important steps. Let’s take a closer look at these three steps.
Comprehensibility: I understand what is happening and what the fear of war is causing
You have already taken the most important step: you have informed yourself about where the feeling of fear comes from and what function it can have. Next, it may be helpful to ask yourself what the fear of war means to you personally. Maybe you really want to get involved and welcome someone into your home, but are very afraid of feeling overwhelmed by the situation? Fear can be an important indication that a different form of commitment suits you better. Or are you afraid that the war will spread to other parts of Europe despite all diplomatic efforts? In this case, the fear can be an indication of your need to feel safe and at ease and may trigger an impulse within you to want to change something about the current situation.
If you understand what meaning the fear of war has for you personally, you can adapt your behavior to your own needs and treat yourself more understandingly.
Manageability: I can organize my everyday life and manage it well
Even or especially at this time, you can think about yourself and your mental health. Even though we often have the feeling that we aren’t allowed to feel good in times like these (because the local people are far worse off than we are), it won’t help anyone if you forbid yourself from any form of joy. Of course, it can also be important for you to inform yourself and get involved as far as you can. But it’s just as important that you try to maintain your everyday life, because that’s the only way you can feel good mentally and that’s the only way you can be a help to other people.
3 tips
Take care of yourself in the current situation
- Check-In: How am I? What do I need?
Especially in situations in which a lot of new information and impressions affect us, it is important that we ask ourselves at regular intervals how we are actually doing and what we need. Are we exhausted or excited? Do we need rest or distraction? Do we need time alone or are we missing contact with others? Writing a diary, meditation, yoga for anxiety or exchanging ideas with trusted people can be helpful here.
2. Find equilibrium and balance
Daily routines, time for yourself, and activities that bring you joy can help you find balance in times of stress and tension. Talking to other people about how you’re feeling and what’s bothering you can help you feel less alone. This is important because when we feel alone, we are more susceptible to anxiety and give more space to our worries and fears.
3. Mindful media consumption
When events unfold in Ukraine or the Middle East, we get all the developments live in the news ticker. It is almost impossible to track and process everything that happens. The more time we spend on screens, the more we experience worry and the fear of war grows. Especially on social media, we often find reports that have not been independently verified or classified and are often formulated in sensational terms. It is important here that we make sure to consume news from selected and reputable sources.
In addition, we can keep an eye on when and how long we engage with the news. Many people find it helpful not to read the news immediately after getting up or before going to bed, but rather for a set period of time during the day. Taking yourself out of the action for a while can help us gather strength so that we can process and classify information sensibly again.
Significance: I do something that has meaning for me and is important to me
Having to watch people suffer leaves many feeling powerless and helpless. What we can do about this feeling is act and become active.
Even if it doesn’t feel like much at first, there are a few things you can do to show solidarity with people affected by war. It is important that you find a form of support that fits your resources. For example, do you have a lot of time and would like to volunteer? Or do you have little time but financial or material resources? In this case, donations could be the most appropriate form of support for you.
Conclusion – Find out what is good for you personally
Fears, such as the fear of war, arise primarily in unknown, unexpected and uncontrollable situations. Understanding your own fears, consciously shaping your own everyday life and social commitment can provide support in the current situation. Which strategies are helpful for dealing with fear varies from person to person.
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13 may 2019