Feeling Uneasy After the Strike? War Anxiety Is Real — Here’s How to Cope
War anxiety is real — and it’s quietly affecting thousands far from the frontlines.
In the early hours of May 7, India launched a powerful counter-operation, codenamed Operation Sindoor, in response to the deadly April 22 Pahalgam terror attack. The joint offensive targeted terror infrastructure across the border in Pakistan and Pakistan-occupied Kashmir. While the nation witnessed a moment of strategic assertion, another, less visible crisis began unfolding behind closed doors — one rooted in the collective psyche of civilians.
As reports flooded in and updates dominated headlines, a new wave of anxiety surged across living rooms and digital spaces. Social media timelines, family WhatsApp groups, and dinner-table conversations were soon overtaken by speculation and fear — whispers of potential war quickly spiraled into widespread panic. People began stockpiling groceries, glued themselves to continuous news coverage, and doomscrolled deep into the night. For many, this wasn’t just geopolitical; it felt deeply personal.
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Mental health professionals are now seeing a sharp rise in what’s being described as “war anxiety" — a psychological state defined by persistent worry, a sense of helplessness, hypervigilance, and even physical symptoms such as headaches, sleeplessness, or panic attacks. While it may not make headlines, this invisible trauma is quietly affecting thousands.
“In moments of national tension, it’s important to remember that psychological safety is as vital as physical safety. Constant exposure to alarming news can trigger a survival response, even in people far from the conflict zones," says Dr Rashi Ahuja, clinical psychologist and trauma therapist. “Managing war anxiety isn’t about denial — it’s about protecting your emotional bandwidth so you can respond, not react."
What is War Anxiety?
War anxiety isn’t just fear of conflict — it’s a heightened emotional response to the uncertainty, instability, and perceived personal threat that such events bring. Even when people are not in immediate danger, the constant exposure to distressing news can trigger:
Racing thoughts or worst-case scenario thinking
Compulsive checking of news or social media
Difficulty concentrating or sleeping
Tension headaches, fatigue, or changes in appetite
Emotional exhaustion, irritability, or despair
How to Cope With War Anxiety
Limit News Consumption
Pick one or two reliable news sources and check updates at fixed times. Avoid constant exposure to distressing headlines.
Unplug from the Panic Loop
Step away from triggering social media threads or WhatsApp forwards. Mute or exit fear-mongering groups if needed.
Focus on What You Can Control
Stick to your routines, prepare reasonably without panic buying, and stay grounded in your day-to-day activities.
Breathe, Move, Rest
Try breathing exercises, gentle yoga, or walks to regulate your nervous system. Sleep is crucial — prioritize rest.
Talk About It
Share your feelings with friends or family, or seek support from a therapist. Sometimes, just naming the anxiety can help reduce its power.
Be Mindful of Children and Elders
They may absorb your stress. Keep conversations age-appropriate, reassuring, and hopeful.
Engage in Meaningful Distraction
Read, paint, garden, volunteer, or cook — anything that channels your energy into something positive and nourishing.
In times of conflict, the mind often becomes a battlefield of its own. It’s essential to acknowledge that you’re not “overreacting" — you’re simply human. Taking care of your mental well-being is not an escape from reality; it’s an act of resilience.
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