Fear, Uncertainty, Anxiety: How to Stay Calm During Border Tensions

In the wake of the Pahalgam attack, which tragically claimed 26 civilian lives, tensions have sharply risen along the India–Pakistan border. As military activities intensify, the Government of India has begun conducting mock drills in 244 districts to prepare civilians for worst-case scenarios.

Amid constant air raid drills, distressing news alerts, and fears of escalation, mental health can take a serious toll. Here’s how psychologists and trauma specialists recommend managing anxiety and protecting your emotional well-being during this volatile time.

How War-Like Tension Affects the Brain and Body

“You cannot change the geopolitical situation, but you can control the emotional atmosphere at home.”
— Ms Sheena Sood, Consultant Psychologist, P D Hinduja Hospital

Conflict triggers a primal survival response in our bodies. According to Dr. Jyoti Kapoor, Senior Psychiatrist at Manasthali, prolonged exposure to stress activates the fight-or-flight state in the nervous system, causing:

Insomnia
Anxiety and irritability
Headaches
Difficulty breathing
Flare-ups of existing health conditions

Media Exposure and Mental Health: Finding Balance

One of the biggest anxiety triggers during conflict is continuous doom-scrolling, especially in homes with children or elderly members.

Expert tips to limit distress:

Limit news consumption to once or twice a day from trusted sources
Share only verified information with family
Avoid speculative discussions that worsen fear
Be mindful of children’s exposure to news media

Why Validating Emotions Matters

“It’s okay to feel nervous.”
— Ms Sheena Sood

Instead of brushing off someone’s worries, validate their emotions:

Say: “It’s natural to feel scared” instead of “Don’t worry”
Validation calms the nervous system
Encourages healthy emotional processing

🛠 Mental Health Tools: Reassure, Routine, and Regulate

Reassure: Remind yourself and your family that you are safe right now
Routine: Stick to familiar daily habits—meals, bedtime, playtime
Regulate: Use calming techniques like deep breathing and grounding

The Grounding 5-4-3-2-1 Technique

When anxiety spikes, use this quick sensory reset:

5 things you can see
4 things you can touch
3 sounds you hear
2 smells you notice
1 taste you can identify

This helps bring your mind back to the present moment and reduces emotional overwhelm.

Helping Children Cope with War Anxiety

Children absorb emotional cues from adults. Here’s how to ease their stress:

Encourage drawing, coloring peace symbols, or writing stories
Involve them in small preparedness activities (e.g., packing water bottles)
Use creative redirection to make them feel safe and in control

Supporting Senior Citizens During Tension

Elderly individuals may carry memories of past wars or trauma.

Encourage them to share resilience stories
Involve them in comforting routines like prayer, tea-making, or family rituals
Avoid triggering conversations and focus on positive engagement

Building a Calm Emergency Plan

Having a basic emergency kit can ease helplessness. It provides emotional reassurance, especially to anxious individuals.

Include:

Government-issued ID documents
Prescription medications
Snacks and water
A list of emergency contacts

Preparedness brings a sense of control and stability.

When to Seek Professional Help

Consider consulting a mental health professional if someone:

Cannot sleep, eat, or function for multiple days
Has panic attacks
Feels hopeless or emotionally numb
Expresses suicidal thoughts or despair

Don’t hesitate—early help prevents deeper distress.

Final Takeaway: Calm Is Contagious

While you can’t change the geopolitical situation, you can shape the emotional atmosphere at home.

Stay informed—but don’t obsess
Validate your and your family’s feelings
Maintain daily routines
Practice calming techniques
Reach out for support when needed

In times of crisis, resilience is built through connection, preparation, and compassion.