War Anxiety:
Dealing with Rational Fear (and Other Emotions)

Many people have been experiencing strong feelings since the United States first began to prepare for war with Iraq; these feelings may have intensified with the actual outbreak of war. Listed below are some common reactions and strategies for coping:

Possible reactions:

It is important to keep in mind that each person will react in different ways, depending on the individualís natural temperament, social support, prior life experiences, and coping skills. There is no one "right" way to feel in this situation; it is normal to experience a wide range of emotions during this time. Common reactions include feelings of helplessness, fear, anxiety, hope, shame, pride, anger, loss of control, outrage, disillusionment, grief, lack of safety, concern for others, and powerlessness. You may also be experiencing the following:

• Preoccupation with terrorist incidents and war
• Watching the media frequently
• Increased reactivity to small issues and events
• Increased moodiness or anxiety
• Changes in sleeping or eating patterns
• Feelings of fatigue or difficulty with concentration
• Strained relationships with loved onesñeither increased isolation or irritability
• Increased use of alcohol or drugs
• Increased hostility toward or fear of foreigners

You may find that you are having particularly strong reactions if current events are stirring up difficult memories or feelings from the past. Or, the current situation may be adding to the other stressors in your life in a way that is beyond your coping capabilities.

Coping Strategies:

People have different ways of coping with stress. Listed below are some productive and effective ways of coping with war-related stress. Also keep in mind that during such stressful times, it is especially important to be good to yourself and to engage in self-care activities.

Physical: Normalizing disrupted patterns

• Sleep regular hours; to facilitate sleeping:
  • drink warm milk before bed
  • avoid caffeine after 3 PM and alcohol before bed
  • get up at a regular time each day (even if you feel tired in the morning; take a nap if you need one but try to stay active during the day)
  • read or listen to something relaxing before bed
    
    
• Eat a balanced diet at regular intervals
  • even if you are not hungry, eat a little at each mealtime
  • Exercise moderately each day. A brisk walk will do.

Seek medical attention if stress is making an existing medical condition worse or you have significant difficulty with eating or sleeping.

Emotional/Spiritual: Managing our feelings and dilemmas

Recognize what you can and cannot control. You may not have much control over the war activities, but you can control other things in your daily life. Although gathering information about the war is one way to try to feel more in control, this kind of information can actually increase stress levels; so, you may want to limit your exposure to news and information about the war. Other ways to gain more control over your life are to:

• Create a schedule of study and recreation and stick to it
• Talk about your feelings, but limit contact with those who are only negative and pessimistic
• Express your opinions but avoid heated arguments
• Recognize that thoughtful people of goodwill may have opinions and feelings about the war that are different from your own
• Express yourself creatively (singing, dancing, cooking)
• Do something fun; laughing at serious times is OK
• Escape in healthy ways (e.g., books, movies, hikes, NOT overeating, abusing drugs or alcohol)
• Reach out to family and friends
• Pray or meditate
• Seek out religious or spiritual communities
• Seek support groups or counselors if you continue to feel distressed
  
  

Political and Social Action: What can you do?

Regardless of your political stance, you may find it helpful to get involved in political or social actions around the war. This might include communicating to the media about the effectiveness of their coverage (or over-coverage) of the war. Remember that involvement may be time consuming, upsetting, and tiring as well as rewarding. Be sure to care for yourself by keeping balance in your life.

Resources:

• UCSC Counseling & Psychological Services (CPS) provides free, professional and confidential counseling for registered UCSC students. Students can access our Appointment Services: Monday ó Friday 10am-12pm and 2pm ó 4pm by calling 831-459-2628 or by walking into our central office at Cowell Student Health Center. During the next few weeks, we will also be facilitating groups specifically for students to talk about their reactions to the war in Iraq. For more information about CPS, go to: http://www2.ucsc.edu/counsel/

• The following resources also provide relevant information:

http://helping.apa.org/resilience/war.html
http://helping.apa.org/daily/traumaticstress.html
http://www.nmha.org/reassurance/anniversary/index.cfm
http://www.mayoclinic.com/invoke.cfm?id=MH00021