Our Emotions and the Ukrainian War
The invasion of Ukraine is shaking Europe, and its impact on our lives is seen in food, fuel and energy prices. And in fear. Death, prices, Russia’s retaliation against Europe; civilians are being killed; millions are being forced to abandon their homes. The war will have consequences that we cannot even begin to grasp. How can we prevent our thoughts from being triggered and our experience of the conflict taking its toll on our health?
Feeling fear is a natural adaptive mechanism. It protects us. Therefore, we should not create resistance to fear, suppress or control it, but observe moment by moment what is happening in our body and become aware of our inner experience: the sensations we have.
Similarly, to the beginning of the pandemic when we recommended dosing the information received, now it is also necessary to avoid over-information, because it unnecessarily increases the anxiety. In the face of catastrophic situations, continued exposure to the media causes acute stress, symptoms of post-traumatic stress, and other health problems that can last up to two or three years.
It is necessary to select the channels through which we want to be informed, bearing in mind that some people might feel less disturbed if they read the news instead of watching images of the conflict on television. And it is advisable to consider limiting getting news to two moments a day, at most.
Media do not cater to children’s audience, so we should give kids time to talk about it and stay tuned when they are the ones asking for it. We need to educate them and understand how they are experiencing and interpreting the information and leave room and be available when they want to ask us questions for them to ask us questions. It would be a good idea to explain to them how governments and society are trying to solve the situation, because they will also be able to learn from it. And if there are any aid campaigns, at school, or in the neighborhood, take the opportunity to make them feel that adults around the world are doing their best to help the people of Ukraine, and to put an end to the problem soon.
Just as we choose where to get information, we must also select who we talk to, to avoid a reaction that could cause more discomfort to us. We must avoid spreading rumors and false information – which we have not been able to verify – so as not to make others around us suffer or feel unnecessary worries. And it is also good to verbalize everything that causes us discomfort, and the meaning we give to it. This is an opportunity to learn more. This is a problem that affects us all, and we can work together to make a difference.
Practicing relaxation, meditation, activities with friends and family, exercise, and good rest will not change reality, but it can help us feel better, despite adversity.
When your emotional state or your children’s emotional state is such that you find difficult to perform your usual activities, if you are irritable and in a bad mood, if you feel unusual boredom or fatigue, if you have gained or lost appetite, or if you sleep poorly, you must consider seeking professional help to get tools to deal with the situation. The Official College of Psychology of Catalonia provides a directory of professionals with their specialties. For people with fewer resources, you can consult the Psicoxarxa Solidària (Solidarity Psycho-Network) that arranges visits for 10 euros, or your General Practitioner (GP /Metge de capçalera) at the CAP (Centre d’Assistència Primària) can refer you to the public mental health network.
Dr. Connie Capdevila offers psychological support and psychotherapy in crisis situations.