In times of war, natural disasters, and other crises, people are affected in profoundly different ways. While there is no one-size-fits-all approach to handling such crises, there are helpful steps you can take to mitigate distress.
This article provides specific, actionable guidance whether you’re caring for yourself, supporting loved ones, helping those with ties to affected regions, or managing broader feelings of war and eco-anxiety.
Providing Emotional Support During Times of Crises
The turmoil of war and natural disasters may create uncertainty and fear, anxiety and anger, sadness and shock, and more. Let’s look at some ways to support yourself and others with these complex emotions:
Managing your own emotions
To manage your emotions, allow yourself to feel what you’re experiencing. Acknowledge your emotions as valid responses to an extraordinary situation rather than judging, suppressing, or trying to change them is important. Naming your feelings, whether it’s anxiety, grief, or helplessness, can also help reduce their intensity and bring clarity. It can be cathartic to journal about your feelings or speak to a loved one about their impact.
It’s also important to remember that the more we try to control or suppress our emotions, the more they bounce back. Our emotions are messengers, deeply intertwined with our actions, decisions, and behaviours—a connection that becomes particularly evident during times of crisis. Developing emotional self-regulation — the ability to navigate, experience and understand your emotions, — is a helpful coping mechanism. To develop stronger self-regulation skills, consistent practice is a must. We recommend starting with a mindfulness technique such as the RAIN method to deal with strong emotions. You can also explore further mindfulness techniques here. And remember, you may need to experiment with various methods before finding what works best for you. You can also explore our course on emotional self-regulation.
Supporting others emotions
When others are emotionally distressed, it’s natural to feel an urgency to act, but well-intentioned actions can sometimes miss the mark. Offering immediate reassurance, such as “You’re strong; you’ll get through this” or “Don’t worry, things will improve soon” may come from a place of kindness but can inadvertently minimise the gravity of someone’s experience.
Instead, focus on being present and meeting the person where they are emotionally. You can try gentler phrases like, “This sounds incredibly hard. How can I help you get through this?” or “I’m here to listen. Take your time.” These open-ended responses give the person space to share at their own pace.
Finally, remember that emotions, whether your own or others, don’t need to be “solved.” The goal is not to erase distress but to create understanding, connection, and compassion in relation to what yourself and others are experiencing.
Practical Tips to Help Yourself Cope
When you fly on an airplane, the flight attendant reminds you to “put your oxygen mask on first” before assisting others. This principle applies to crises as well: you cannot effectively support others if you are emotionally and/or physically drained. Whether you’re directly affected by the crisis, or feeling the emotional toil of supporting others, here’s how to prioritise your own well-being:
1. Create a Sense of Stability with Your Routine
Crises disrupt routines, leaving you feeling even more overwhelmed. While it might seem trivial, your routine acts as a grounding mechanism, helping you feel safer by restoring a sense of predictability. Think back to the rhythms of your daily life before you were affected by the crisis: did you have certain routines, such as regular wake and bedtimes, meal schedules, or exercise routines? Where possible, slowly re-integrate these routines. Rather than pressuring yourself to fully return to your previous routine, focus on small changes that will ground you over time.
2. Limit Exposure to Distressing News
Staying informed is important, but overexposure to the news can exacerbate anxiety. Set specific times for news updates such as a brief morning update and a short evening check-in and choose reliable sources. You can also unsubscribe from news alerts and turn off news apps during downtime so your brain gets a break from constant exposure to the crisis.
While overexposure to distressing visual media can take a heavy toll on your mental well-being, written news reports offer a more measured way to stay informed about conflict. Reading allows for emotional distance and cognitive processing, helping you stay aware without the visual intensity of images or videos.
When you feel overwhelmed by everything you’re seeing, hearing, and reading, focus on counteracting the negativity bias of the news cycle with positive news that uplifts and inspires. Check out the Good News Network and Positive.News for hopeful stories.
3. Connect with Your Support Network
Although this may feel hard or tiring at first, try to connect with someone you trust, whether it’s to chat, grab a coffee, or go for a walk. Be open about what you’re going through, even if it feels tough. Saying something like, “I’m really struggling right now,” can lead to a deeper conversation. Although opening up can feel vulnerable, you’ll feel better and build a sense of connection in the process.
4. Reduce Environmental Stressors
Whether you’re directly or indirectly affected by a crisis, your body will keep the score. Your hormones release excess cortisol in response to stress, leading to various physical and emotional symptoms, such as anxiety, irritability, fatigue, and difficulty sleeping.
To help your body recover from stress and lower cortisol levels, create a calming environment. Dim the lights, reduce noise, and use relaxing scents like lavender or eucalyptus. Avoid stimulating content such as scary movies, thrillers, or intense video games, as these can further elevate stress hormones. Instead, opt for comforting activities like listening to soft music, reading a feel-good book, or taking a warm bath.
5. Practise Grounding Techniques
If you’ve been directly affected by a disaster, grounding techniques can be invaluable tools for managing stress and anxiety. In the aftermath of a physical catastrophe, your familiar environment can transform into something entirely unrecognisable, leading to feelings of disorientation and overwhelm. Grounding techniques can help you stay present and focused, reducing the impact of distressing thoughts and emotions. Here are a few suggestions:
- Sensory grounding exercise: Focusing on sensations like the ticking of a clock, the texture of a soft blanket, or the smell of a favourite food or drink can be grounding.
- Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups, which can help to reduce physical tension and promote relaxation.
- Vagus nerve activation exercises: These exercises can help to calm the nervous system.
- Somatic breathing exercises: Simple physical actions like rubbing your arms or tapping your feet can be grounding.
6. Seek Professional Guidance When Needed
If you’re feeling overwhelmed, consider reaching out to a professional for support and guidance. Professional guidance can help you process emotions, build coping strategies, and regain a sense of control. Interested in learning more about how OpenUp can support you? Visit our team page to explore our experts’ profiles.
Practical Tips to Support Affected People
Emotional support is essential, but pairing it with practical help can make a meaningful difference to someone who’s struggling. Whether someone you know has been directly impacted or is struggling with the ripple effects, these practical strategies can make a real difference:
1. Check on Basic Needs
If speaking with someone from the disaster area, we can first check whether their basic needs are being met. Are they safe? Are they eating regularly, having access to clean drinking water, and getting enough sleep? Basic needs such as shelter, food, and a sense of security are crucial for individuals to begin healing and receiving psychological support. If you’re unable to directly help someone in the affected area, consider supporting reputable organisations where possible. For a full list of options, please refer to the end of the article.
2. Offer Tangible Help
Crises can make everyday tasks overwhelming, so offering specific and actionable support can ease the burden. Instead of asking, “Let me know if you need anything,” propose something concrete, such as, “Can I pick up groceries for you?” or “Would it help if I handled the school drop-offs this week?” Being proactive means they don’t have to ask for help or engage in more decision-making.
3. Help Them Navigate Resources
Many people feel paralysed when trying to access support during a crisis. Researching and connecting with organisations that provide financial aid, housing, or counseling can be a lifeline. Offer to help them fill out forms, find the right helplines, or look into local support networks together. Guiding them through these steps can make the overwhelming feel manageable.
*Please see our list of resources at the end of the article to find out more.
4. Create a Calm Space for Them
Helping someone create a calm and soothing space can provide immediate relief during times of crisis. Offer to assist them by tidying up, and bring over some calming items, such as essential oils, herbal teas, or fresh flowers, to make the space feel peaceful. If they seem overwhelmed, gently guide them through a grounding activity, like listening to the ticking of a clock or holding a warm mug to focus on its texture. Your hands-on help can help them regain a sense of normalcy and stability they might struggle to establish on their own.
5. Encourage Connection with Their Community
Isolation can deepen the emotional impact of crises. Help them reconnect with their support networks or introduce them to community resources, such as cultural organisations or local support groups. If they feel hesitant, a gentle nudge, like inviting them to a walk with friends or attending an event together, can make all the difference.
6. Be a Consistent Presence
Support shouldn’t fade after the initial shock of a crisis. In the weeks and months that follow, check in regularly to see how they’re doing. Even small gestures, like sending a thoughtful message or scheduling a catch-up, can remind them that they’re not alone and that they matter to you.
In the face of crisis, our capacity for resilience and compassion often surprises us. By taking small, intentional steps to care for ourselves and support others, we can create moments of connection and healing, even amid fear and uncertainty. If you need additional guidance, our team of experts are here to help. Browse our team page to find out more and get support, whenever, wherever you need.
Additional Resources
International Organisations:
- International Committee of the Red Cross (ICRC): Provides humanitarian aid to victims of war and armed conflict worldwide. https://www.icrc.org/en
- United Nations High Commissioner for Refugees (UNHCR): Protects refugees and internally displaced people. https://www.unhcr.org/
- Doctors Without Borders (Médecins Sans Frontières): Provides medical aid to people in crisis zones. https://www.doctorswithoutborders.org/
- Save the Children: Works to improve the lives of children affected by poverty, conflict, and disaster. https://www.savethechildren.net/
UK-Based Organsations:
- British Red Cross: Provides humanitarian aid and support to people in crisis. https://www.redcross.org.uk/
- Disasters Emergency Committee (DEC): Raises funds for charities responding to overseas disasters. https://www.dec.org.uk/
- War Child: Protects, educates, and stands up for the rights of children affected by war. https://www.warchild.org.uk/
- ShelterBox: Provides emergency shelter and supplies to families affected by a disaster. https://shelterbox.org/
