Coping with worry about war and the news

You're not alone with this

One of the threads that comes up again and again on UK forums starts with some version of "I can't sleep for worrying about war". When the news is full of missiles, drones and nuclear threats, that's an understandable reaction. The NHS reminds us that most people feel anxiety or fear at some point.

This post isn't medical advice and can't replace it. It brings together what the NHS and official crisis guidance say about coping with worry, and what tends to help with the practical side.

If you're struggling right now, skip to where to get help.

What the NHS suggests

The NHS anxiety pages give a set of simple self-help steps. In short:

• Talk about it with a friend, family member, health professional or counsellor.
• Make time for worries. Every Mind Matters suggests a set daily "worry time" to go through your concerns, so they don't take over the rest of the day.
• Bring your attention back to now with breathing exercises, relaxation or mindfulness. The NHS has free audio guides.
• Look after the basics: regular exercise such as walking or swimming, and regular meals.
• Don't try to do everything at once. Set small targets you can reach.
• Don't focus on things you can't change. Put your energy into what helps you feel better.
• Look at the bigger picture. What would you say to a friend who felt like this?
• Avoid alcohol, cigarettes, gambling or drugs to relieve anxiety: the NHS says these can make mental health worse.

Every Mind Matters also has a free Mind Plan quiz, which gives you a short personal list of tips.

What Sweden tells its citizens

Sweden's government brochure In case of crisis or war has a page called "If you are worried". Its tips, in short:

• talk to family, friends, neighbours or a mental health organisation about your feelings, so you feel less alone
• get involved, for example by helping others get ready, which can give a sense of purpose
• look after your health: food, sleep and exercise
• restrict your news intake: find a level that works for you, and spend more time on things that make you feel good
• seek professional help if your anxiety is severe

It's worth noticing that a country with a total defence duty, outdoor sirens and public shelters still tells its people to switch off the news sometimes.

Practical steps can help with the feeling of helplessness

A lot of war worry is the feeling of having no control. One thing you can control is whether your home could manage a few days of disruption. The UK's Be Ready advice is modest: enough water, food, light, medicines and a radio to manage at home for 3 days. It's the same kit you'd want in a storm or a power cut.

Some people find it helps to do this once, calmly, then put it away:

1. Write key numbers on paper.
2. Put a torch, a radio and some bottled water in one cupboard.
3. Agree a family meeting place.
4. Set a reminder to check dates in six months (Be Ready).

Then stop. Preparing is meant to give you peace of mind, not a new thing to worry about. If you keep adding kit or watching survival videos late at night and feel worse, step back.

If you're asking whether preparing for the worst case is worth it at all, our post is there any point preparing for a nuclear attack? looks at that question honestly.

Set limits on the news

None of the sources we read gives a "right" amount of news. Ideas that many people find useful:

• Choose one or two trusted sources (for example GOV.UK and a national broadcaster) rather than social media clips.
• Check at set times, not every few minutes, and not in the hour before bed.
• Turn off breaking-news alerts on your phone. GOV.UK Emergency Alerts are sent from phone masts to phones in an area at risk, without any app, so you won't miss a real warning by muting news apps.
• Be careful with content designed to make you angry or scared. Sweden's brochure warns that foreign powers use fake images, videos and stories to stir up strong emotions, and asks people to check things against official sources before sharing.

Talking to children

Children pick up on worry, even when adults think they're hiding it. Sweden's brochure suggests:

• explain the situation in a way that suits their age
• listen, and invite them to talk
• stick to facts you've checked, and skip unnecessary details
• if you don't know the answer, say so honestly
• plan activities together to shift their focus

Our guide on talking to children about emergencies has more. Childline is free for anyone under 19 on 0800 1111, and the number won't show on the phone bill (NHS Every Mind Matters).

When the worry is too much

Signs that it's time to get help include worry that's constant, that stops you sleeping most nights, or that's affecting work, family or daily life. The NHS says to contact NHS 111 if anxiety is affecting your daily life.

Where to get help

From the NHS Every Mind Matters urgent support page:

What we couldn't check

Mind's information pages on anxiety and on coping with distressing news would normally be on this list, but they didn't load for us when we checked (the site blocked automated reading). We haven't quoted them. You can find Mind at mind.org.uk.

Related guides

• Talking to children about emergencies, calmly
• Why is the government asking us to prepare?
• Worried about war? How UK households can prepare — calmly

Free tools

• How ready is your home? A 2-minute quiz
• Make a household emergency plan (free)

We're an independent UK site, not the government. We check guides against official sources and link to them. In an emergency call 999.

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