How to cope with trauma during times of war

We’re witnessing a staggering rise in global conflict. For individuals living in regions affected by war, the experience often brings overwhelming psychological, emotional, and physiological stress. The human cost of such environments cannot be overstated. Trauma touches not only those on the frontlines, but also civilians, caregivers, and families.

Trauma manifests in many forms depending on the intensity and duration of distressing experiences. As human beings, we’re wired for survival. Our brains work to protect us by adapting, numbing, or shutting down temporarily in response to extreme stress. These adaptations are natural, but they can have a lasting impact on our mental health if we don’t use therapeutic measures.

Medical and psychological professionals have long studied trauma and its effects. They have identified a range of conditions such as post-traumatic stress disorder, complex trauma, and acute stress responses that frequently have an impact on soldiers and civilians caught in the crossfire of war or disaster.

It’s important to acknowledge that trauma isn’t weakness, it’s a response to circumstances that overwhelm our natural coping systems. Depending on one’s background, upbringing, and previous experiences, each person will react differently to trauma.

If you’re caring for children, elderly relatives, loved ones, or even just trying to monitor your own well-being, look out for these common signs of trauma:

• Hypervigilance;
• Nightmares or insomnia;
• Emotional detachment or numbness;
• Anxiety and panic attacks;
• Depression; and
• Mood swings or sudden emotional outbursts.

There are several techniques to help cope with trauma during times of war and crisis. These can support emotional regulation and help maintain a sense of control, even in unstable environments.

Maintain a routine: establishing a basic daily routine, no matter how simple, can offer comfort and predictability. It helps the brain register a sense of “normalcy”, even amid chaos;

Limit media exposure: continuous exposure to distressing news can intensify anxiety and feelings of helplessness. Set boundaries. Perhaps check the news only once a day or designate media-free times;

Engage in grounding activities: practices that bring your attention back to the present moment are incredibly powerful. Try the following:

• Technique A: the “five things” game
  With others, take turns naming objects you can see around you, for example, “I see a table; a green chair; a picture on the wall.” This grounds your awareness in the now;
• Technique B: positive discussion
  Talk about a favourite movie, meal, or memory. Shifting focus to something pleasant can reduce distress; and
• Technique C: deep breathing
  Practice slow, controlled breathing. Inhale and exhale while counting down from five to one. Repeat this together with others until you feel calmer.

Practice mindfulness and spiritual connection: whether through meditation, prayer, or quiet contemplation, connecting inwardly can create a buffer against external chaos. In shelters or stressful settings, close your eyes, breathe deeply, and focus on calming sounds or spiritual songs; and

Encourage expressive outlets: children, in particular, benefit from drawing or creative play. Allowing them to express emotions without relying on words helps to release anxiety and fear.

Prioritise self-care even under pressure, aim to:

• Stay hydrated;
• Eat regularly;
• Rest whenever possible;
• Maintain basic hygiene; and
• Avoid relying on substances like alcohol or drugs, which can worsen emotional instability over time.

If you or someone you care for begins to show dramatic behavioural changes, prolonged emotional withdrawal, or signs of suicidal thoughts, please seek support from a mental health professional immediately.

You’re not alone. If you’re in crisis or need someone to talk to, feel free to reach out to me. I’m offering free therapy to those affected by war and trauma. There’s strength in seeking help, and healing is possible.

• Shalom Lindhorst-Grays is a qualified counselling psychotherapist who has been working with people in South Africa over the past 10 years and with clients that have been victims of abuse, rape, gun shots, or hijacking.