Mental health often takes a back seat to immediate physical safety concerns in times of conflict, whether it’s armed conflict, social unrest, or other critical events. However, it is essential to acknowledge that mental health plays a crucial role in personal well-being during such challenging times.
The Impact of Conflict on Mental Health
Conflict, whether on a global scale or within a community, can also severely affect mental health. The constant threat of danger, witnessing traumatic events, violence, loss of loved ones or missing friends/relatives, displacement, and uncertainty about the future all contribute to heightened mental stress and grief reactions. People exposed to conflict may experience distress manifested by feelings of anxiety and sadness, hopelessness, fatigue, irritability or anger, difficulty sleeping, or a combination of these feelings. This is normal and will, for most people, improve over time. These adverse reactions are intensified by the combination of the conflict, severely limiting usual access to mental health care.
The World Health Organization has estimated that around 20 percent of individuals who have experienced conflict in the previous ten years suffer from some form of mental health disorder - this equates to three times the level in the general population. The most common mental health conditions experienced in humanitarian crises are depression, anxiety, post-traumatic stress disorder (PTSD), and misuse of alcohol; situations can also lead to chronic conditions such as psychosis and schizophrenia.
Who is Most Vulnerable to Mental Stress?
The prevalence of depression and anxiety increases with age and is more common in women than men. People with pre-existing mental disorders can be especially vulnerable during and after emergencies and need access to basic needs and clinical care. Other vulnerable groups are children, older individuals, and people with disabilities. Prevalence rates are associated with the degree of trauma and the availability of physical and emotional support. The use of cultural and religious coping strategies is frequent in developing countries.
Recognizing Signs of Mental Distress
It is essential to be aware of signs indicating that you or someone you know may be struggling with their mental health during conflict. Common signs include:
- Persistent sadness or hopelessness
- Excessive fear or worry
- Loss of appetite or weight changes
- Changes in sleep patterns (insomnia or oversleeping)
- Social withdrawal and isolation
- Overuse of substances like alcohol or drugs
- Irritability and mood swings
- Trouble concentrating
- Recurring flashbacks or nightmares
- Physical symptoms like headaches, stomach aches, or unexplained pain
Recommendations for Managing Mental Health During Times of Crisis
- Daily Routines
Taking care of mental health during conflict starts with self-care. Build small routines into your daily life to create a sense of control. Get enough sleep, eat healthy, regular meals, and engage in physical activity to the extent possible. These basic habits can help maintain a sense of normalcy and stability.
- Stay Connected
Isolation can exacerbate mental health issues; social support is a powerful coping mechanism. Maintain connections with friends and family through whatever means available, such as phone calls, emails, or video chats. Regular gatherings with friends can give you a sense of stability during uncertain times.
- Limit Exposure to Disturbing Content
While staying informed is important, constant exposure to distressing news or graphic images can increase anxiety and trauma. Continuous scrolling through negative information can increase feelings of anxiety and distress. Set boundaries for your media consumption and stick to trusted, factual sources. Set a time limit to check for updates about an event at a specific time of day.
- Practice Mindfulness and Relaxation Techniques
Breathing exercises, meditation, and mindfulness practices can help reduce stress and anxiety. These techniques can be performed even in the most challenging circumstances.
- Help Others to Help Yourself
Reaching out to support those around you can also support your own mental well-being. Acts of giving and kindness to others create internal positive feelings and a sense of reward, resulting in a sense of purpose and self-worth. It also promotes connections with others that develop supportive networks and feedback to your well-being.
How to Get Help if You or Someone You Know is Showing Signs of Stress
Mental health services may be limited in many conflict zones, but it's important to seek mental health support through a health professional or organization.
If you're experiencing an emergency situation, do not hesitate to dial your local emergency number such as 911 / 999.
- Employer Dedicated Medical Assistance Hotline
Many organizations offer medical assistance as part of their duty of care program with 24/7 dedicated assistance lines that provide direct access to medical professionals who can assess your needs. Remote trauma counseling may be available, or you may be able to access resources to cope with stress and trauma.
- Employer Crisis and Support Hotlines
Many organizations have helplines that offer crisis support and can connect you with mental health professionals. These services are often available around the clock. They can assess your Triage your medical situation and provide recommendations and resources, connect you with appropriate health professionals, or engage with your Employee Assistance Program contact (EAP).
- Mental Health Hotlines and other Resources
Mental health crisis hotlines are available around the clock and can help people dealing with emotional distress, immediate mental health issues, or suicidal thoughts. These services are normally staffed by professionals such as counselors, psychologists, or volunteers who can offer immediate support, provide guidance, access to resources, and make referrals. Local Online communities, apps and websites dedicated to mental health can also offer a range of support.
- Lean on Support Networks
Community and humanitarian organizations often provide support for individuals affected by conflict. Seek out these support groups for assistance and guidance. Peer support groups are people with lived experience of mental health problems who support each other by sharing their own experiences- the focus lies on an individual’s strengths and recovery.
- Talk to Someone You Trust
Don't hesitate to reach out to a friend or family member you trust. Sharing your feelings and experiences can be a significant step in coping with mental distress.
Managing Mental Health During Crisis is Essential
Mental health should be a priority, even in the most challenging circumstances, such as times of conflict. Recognizing the signs of mental distress, following self-care recommendations, and seeking help when needed are crucial steps in ensuring your well-being during critical events. While it may seem difficult, remember that support is available, and asking for assistance is a sign of strength, not weakness. Your mental health matters; it is vital to resilience in the face of conflict.
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