Eight tips to cope with anxiety during war

The medical system is under immense pressure and there is a sense of chaos. Psychiatrist Dr. Ilan Volkov, director of the MINDME Medical Center, offers us ways to identify and cope with anxiety, and teaches us what we should really do in case of an anxiety attack.

How to identify and cope with anxiety

1. Anxiety is a normal reaction in which the body prepares itself to deal with danger. Common anxiety responses include:● Pressure in the chest● A rapid pulse (due to the body pumping blood to the muscles) ● Rapid breathing● Dizziness or lightheadedness (due to the body working to oxygenate the muscles)● Stomach discomfort (due to resources normally used for digestion being sent to the muscles)● Tremors● Sweating (due to the secretion of adrenaline)● Muscle fatigue● A sense of something terrible about to happen, which is the body’s way of preparing for imminent danger 

2. Anxiety becomes a problem or disorder when these feelings don’t go away, even after the real danger has passed, leading to impaired function or a feeling of significant distress. Remember that it’s very human to feel this way, and that many others feel the same way, although it’s often not discussed openly due to stigma.

3. What can you do? Make sure your home and family are in order and establish agreed upon communication methods. Update loved ones at the beginning and end of a task, and make regular contact at set times. Be sure to eat and drink at regular times, as anxiety exhausts the body while suppressing the appetite, which impairs functioning. Be sure to get adequate sleep at any opportunity. Lack of sleep significantly exacerbates anxiety, as does the coffee we tend to consume when we must function for long periods of time without rest. 

4. Avoid inundating yourself with news reports and information about things beyond your control. If you’re a medic in the center of the country, updates on attacks in the north are probably not relevant to carrying out your job and may cause unnecessary stress.

5. If an anxiety attack comes on while you’re engaged in an activity, remember that these attacks tend to “expire” after 20-40 minutes. The vast majority of anxiety attacks pass, and you’ll be able to get back to what you were doing. Despite being more tired, you’ll no longer be in the intense throes of the attack.

6. Do “grounding” activities, such as identifying objects of a certain color – finding five green objects, five blue ones, five brown ones, etc. You can also count backwards from 1000 down to 700, for example, which can decrease anxiety significantly. You can apply ice or a cold, wet towel over your eyes. This can be very calming for the sympathetic nervous system, which suppresses anxiety. 

7. If someone near you is experiencing anxiety, offer them a strong hug or a weighted blanket. Attempt to talk about topics unrelated to the anxiety-inducing event, such as a trip overseas, or tell jokes. None of this will work initially, and it will feel forced, but the anxiety will slowly begin to dissipate. 

8. Seek the help of mental health professionals. We have very effective tools that will help you face the important work ahead of you. You can either seek help through your workplace, as many workplaces have greatly improved in their ability to offer help, or privately where your medical confidentiality is assured. The main thing is not to bear the burden alone!