How to look after yourself and support others during times of conflict

When war and conflict is in your life, whether you are nearby or seeing it online,  you may feel a mix of emotions - fear, sadness, anger, confusion,  worry, numbness or exhaustion. These reactions are common when people go through or witness scary events. They mean your mind and body are trying to cope with a lot at once.

You might be living through the crisis, be displaced or separated from family, or are far away but still affected by what you see and hear. Either way, what you are feeling matters. 

No matter where you are in the world, here are some things that can help.  

1. Be thoughtful about what you watch and share  

A constant stream of upsetting images and updates can make your brain feel like danger everywhere, all the time. That is exhausting and it makes it harder to think clearly.

If you are in an affected area, focus on reliable information that keeps you safe like official alerts, local guidance, and information from trusted organisations. Try to avoid extra content that only raises fear. Your attention is a limited resource, use it on what helps you make decisions to stay safe.

If you are seeing it from afar: Remember that what’s on your screen isn’t the same as what is happening around you right now. It’s ok to set boundaries. Limit scrolling and fact check posts before sharing because misinformation spreads fast during conflicts. 

2. Be kind to your body and your mind

Stress can show up in different ways. Like trouble sleeping, being jumpy, headaches, irritability, feeling numb, or finding that your mind is drifting away. These are common after scary events or ongoing uncertainty.

Keeping small routines like sleep, meals, schoolwork, help your brain feel safer and more steady. Simple things that can help your body calm down:

• Slow steady breathing (in through your nose and out through your mouth)
• Drink water or eat something
• Hold or wear something comforting,
• Move your body, stretch or walk

• Do a calming activity like drawing, writing, listening to music, meditating or journaling if that helps you  

   

3. Talk to someone you trust

Carrying what you’re feeling alone makes it heavier.  Talking, even if you’re struggling to find the right words, helps things feel less overwhelming and scary. You can reach out to a friend, sibling, a family member, a teacher or another trusted adult. Say what is on your mind, even if it feels messy. Talking to someone is a sign of strength.

4. Do what you can

When the problem is enormous, it is easy to feel powerless. But small actions can make a difference. You could check in on a friend, share stories of helpers, or support efforts that protect children and young people’s safety, access to education and health care, and the protection of their rights. These are things that matter most for children and young people in crisis.

If you are living through it: Getting through each day is already enough. You do not have to be an advocate right now. It is okay to say, “I do not know”, or, “I do not feel ready to talk.” You’re well-being comes first.

If you are supporting someone who is closer to the conflict, check in gently and listen without pressure. You do not need to have answers or fix anything. Being present and letting someone know they are not alone is the most important thing you can do. 

If things feel too heavy

If it starts to feel overwhelming… ongoing panic, bad dreams, no sleep or appetite, or you find it hard to get through the day, you don’t have to handle it alone. Try speaking with a trusted adult who can help you figure out next steps.