Note: In uncertain times, we may be faced with some issues we have not faced before as a country, as families and as individuals. As a public service, the University of Michigan Health System is offering this package, which discusses the psychological effects of war and terrorism, to help your viewers or readers cope with the difficult days ahead.
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It's everywhere you turn -- talk of the war with Iraq, images of American troops in battle. A University of Michigan Health System expert offers suggestions for dealing with the tremendous anxiety war creates -- even for those of us watching from afar.
"In times of war, we often find ourselves having real difficulty concentrating on the day-to-day life we have to lead, on family and work responsibilities," says Joseph Himle, PhD, associate director, Anxiety Disorders Program, Department of Psychiatry at UMHS. "We might find our sleep is impaired, and the general sorts of worry that we're relatively accustomed to, such as health or financial concerns, are elevated even further."
Himle says these worries can be manifested in physical symptoms such as a rapid heart beat, shakiness, shortness of breath or sweatiness. He recommends calling upon methods of stress management that have worked for an individual in the past; exercise, social activities, family support and hobbies all offer ways to temper fear and anxiety.
While many Americans are trying to come to grips with the "new normal" -- living in a world that's not as safe as we once thought, Himle says it is possible to feel some sense of control.
"In our day-to-day life, there are typically pockets of safety -- safety within your family, safety in your home, safety in your community. Paying attention to the many aspects of daily life that are really quite safe helps us buffer the belief that there's just no safety left anymore," he continues.
Alternatively, paying too much attention to the flood of war coverage can be counterproductive. "I think it makes sense for us to be informed, but it's not useful to monitor the television, radio or internet all day long. It's safe to say that we can count on our friends or typical exposure to media to let us know when something really important has happened," Himle says.
Another way to help yourself is to help others. History tells us that it's very therapeutic to contribute time or resources to help those who are active in the war effort or those who have been impacted by it. "We saw it after 9/11, we've seen it in previous wars; sending a note or volunteering some extra time can often be very helpful to both the giver and the recipient in these challenging times," says Himle.
For those who are feeling anxious because they oppose the war with Iraq, Himle suggests seeking social support from those who have similar beliefs.
Individuals with loved ones serving in the military are particularly impacted by war. Worries over their safety can be all-consuming. Himle suggests some time-honored ways of keeping their anxiety in check, including letter writing and a strong support system. "Talking about your fears with others experiencing the same thing is an invaluable way to keep some of that natural stress under control," Himle says.
He also advises that, while hate toward our enemies is a normal human emotion, we should not let it consume us. "Hate can really interfere with the sorts of things that we all need to do to support those who are putting their lives on the line for us," explains Himle. Spiritual outlets are often helpful in dealing with these very powerful emotions, he says.
Tips for dealing with war anxiety:
-Make time for tried-and-true stress management techniques such as regular exercise, social outings, family support, favorite pastimes or spiritual services, to name a few.-Control what you can -- take steps to make sure you feel safe in your home and community.-Stay informed, but tune out the constant news coverage.-Contribute your time and resources as you feel is appropriate.-Deal with strong emotions, such as hate or fear, before they become crippling.
For more information, visit the following web sites:
Health Topics A to Z: Understanding Stresshttp://www.med.umich.edu/1libr/primry/life11.htm
Health topics A to Z: Anxietyhttp://www.med.umich.edu/1libr/aha/aha_anxiety_crs.htm
American Psychological Association: The Different Kinds of Stresshttp://www.helping.apa.org/work/stress4.html
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