As global conflict continues to dominate headlines, therapists are reporting an increase in clients presenting with heightened anxiety linked to world events.

While anxiety in response to war is not new, practitioners say the scale of exposure, the speed of information and the wider social climate mean distress is being experienced in new and complex ways. We spoke to four therapists about what 鈥渨ar anxiety鈥� looks like in practice - and what can help.

What is war anxiety?

Registered therapist and founder of Working Minds, Simon Coombs, describes war anxiety as a response to 鈥渇orces beyond our control鈥�. He reflects that public exposure to global events was once limited: 鈥渋t was very easy to remain blissfully unaware of all but the most extreme news stories.鈥�

But now 鈥�24 hour rolling news, social media and a constant magnification of local and global politics and conflict, natural disasters, pandemics and general uncertainty feed a constant narrative of instability that pervades beyond our doorstep - and inside it too - leaving very little space for comfort and security,鈥� shares Simon.

Accredited therapist describes war anxiety as 鈥渁 sense of fear or worry that creeps in when we start to think about conflict. It might be a sense that we are genuinely unsafe in our everyday lives. Or it might be a sense of unease or insecurity that comes with knowing that conflict exists, even in a faraway place.鈥�

What are therapists seeing?

鈥淓nquiries from people distressed about global conflict have definitely increased, as well as severe anxiety, low mood and feelings of fear and disempowerment. In short: our 鈥榗omfort blanket鈥� has been removed,鈥� asserts Simon.

鈥淭he outside world always permeates into the therapy room, both in obvious and in subtle ways,鈥� adds Georgina. 鈥淪ometimes clients speak directly about fears linked to conflict. At other times, war anxiety presents as more of an underlying experience. A sense of unease or anxiety that we can鈥檛 quite pinpoint.鈥�

Senior accredited therapist, Eve Menezes Cunningham, highlights that while some people are feeling heightened fear now, many - especially people from marginalised communities - have been feeling the anxiety for a long time. 鈥淧eople have been holding so much for so long,鈥� shares Eve. 鈥淐lients often talk about their own lives and then the horrors of something way out of their control but that is so hard to endure hearing about and imagining.鈥�

Why are some people more affected?

Registered therapist Susie Masterson explains that several factors can predispose people to anxiety, including genetics, gender, socio-economic status and adverse childhood experiences (ACEs).

鈥淧eople with previous experience of trauma - in childhood or as adults - are more likely to be affected by war anxiety,鈥� explains Susie. 鈥淭his is because unprocessed trauma gets activated when something triggers us in our present.鈥�

Simon adds that young people may be particularly vulnerable too: 鈥淵oung people, in particular, will have less experience of how to cope with uncertainty generally and will be more at risk of catastrophic thinking about potential outcomes.鈥�

Georgina highlights differences in personal connection and internal security, saying: 鈥淪ome of us might feel a more personal connection to the conflict than others. Some of us might also have a weaker internal sense of safety and security than others.鈥�

鈥淧rivilege also shelters some people,鈥� adds Eve.

Spotting the signs聽

War anxiety can show up in a number of ways, including poor sleep, low mood and persistent anxiety linked to global events.

Georgina says signs may also include:

  • Obsessively checking the news and talking about the conflict
  • Experiencing unusual dreams with images of war
  • Feeling on edge or irritable, without really feeling as if we know why
  • Disagreements with others whose views differ

Eve adds that war anxiety can also 鈥渓eave some people feeling completely overwhelmed, unable to function, as though day-to-day tasks feel pointless or even indulgent, alongside a fear that they are isolated.鈥�

Top tips: what therapists recommend

While global events are beyond our control, therapists emphasise that there are practical steps we can take to support our wellbeing.

  1. Regulate your news intake

鈥淚f you are affected by war anxiety, it鈥檚 important to manage the flow of information,鈥� says Susie. 鈥淲hilst being informed might help us feel more in control - aka knowledge is power - information overload (particularly if we aren鈥檛 learning anything new) can actually fuel our anxiety.鈥� She suggests limiting news feeds and setting clear boundaries.

Simon recommends taking a 鈥渘ews/social media holiday鈥� if it feels overwhelming or limiting yourself to 鈥渙ne news bulletin for a maximum of 5 mins per day.鈥�

Georgina adds: 鈥淚t鈥檚 common for us to feel as if we 鈥檚hould鈥� keep ourselves engaged鈥� But it鈥檚 important to remember that we are simply not designed to absorb and understand the volume of news that is available to us.鈥�

  1. Focus on what you can control

鈥淔irstly, we need to focus on and engage with activities that 鈥榖ring us back鈥� to our world, and things we can control,鈥� Simon explains.

He suggests simple tasks and routines, adding: 鈥淎ctive steps - no matter how small to start with - will engender better mood and improved sleep.鈥�

Susie echoes this: 鈥淲hilst we cannot affect what happens in global conflict, we can affect many things in our immediate environment such as making a hot drink, reading a book, making our bed.鈥�

  1. Understand your nervous system

Eve uses what she calls a 鈥淧olyvagal Purrs鈥� approach to help clients understand stress responses. She describes 鈥淔reeze!鈥� as a natural shutdown response to overwhelm, explaining that numbing and hopelessness can be understandable reactions in a 24/7 news cycle. 鈥淗iss!鈥� reflects a fight-or-flight state often intensified by division and scapegoating.

The aim is to cultivate 鈥淧urr!鈥� - a state of compassion, curiosity and connection - while recognising that both 鈥淔reeze!鈥� and 鈥淗iss!鈥� are adaptive survival responses. 鈥淐reating safety and connection now, is possible even with war,鈥� says Eve.

  1. Practise self-compassion and connection

Eve also uses her 鈥淔eel. Love. Heal.鈥� framework to encourage self-care for people with war anxiety. The 鈥淔eel鈥� element focuses on regulation - breath practices, swimming or other activities that help settle the body. The 鈥淟ove鈥� element centres on remembering that 鈥測ou don't need to do anything to be worthy, lovable and enough.鈥� The 鈥淗eal鈥� element highlights collective care - connecting with communities and taking meaningful action.

Susie also encourages reflection on past resilience: 鈥淢ake a list of times when you felt the same emotions and bodily sensations you are experiencing鈥� remember that you got through this then and you can get through this now. We don鈥檛 have to be robust to be resilient.鈥�

  1. Seek professional support if needed

For some, self-help strategies may not be enough. Simon advises that anyone who finds the day-to-day impact too much to manage should consider counselling support, where fears can be explored in 鈥渁 compassionate and non-judgmental space鈥�.

All four therapists echoed that while we cannot control global conflict, we can take steps to protect our mental health.

By stepping back from the relentless scroll, reconnecting with what is within our control and nurturing compassion for ourselves and others, it is possible to reduce anxiety and strengthen resilience - even in uncertain times.