SAEDNEWS: Stress and fear during days of war are natural; however, for older adults, this anxiety can be deeper and more exhausting—from worries about safety and the future to feelings of loneliness and helplessness. Recognizing these fears and using simple yet effective strategies can help calm the mind and improve their mental well-being.
According to Saed News’ Psychology Service, a mental health expert from Hamedan University of Medical Sciences stated that feelings such as fear, anxiety, or anger during tense and critical days are natural reactions experienced by everyone. There is no need to hide these emotions or pretend that everything is fine.
Parvaneh Ebrahimi, a mental health expert at Hamedan University of Medical Sciences, emphasized that recognizing one’s inner state is the most important way to reduce stress during crises. She explained that the first battlefield in situations of war or emergencies begins within each individual. Before we can care for our family or offer reassurance to others, we must first attend to ourselves.
Ebrahimi added that accepting one’s current emotional state and taking care of mental well-being is the first step toward navigating difficult days. Alongside this, it is important to find ways to calm both the mind and body.
According to the expert, “coping with emotions” is the second critical stage in managing stress during crises. One of the simplest and most effective methods, she noted, is precisely naming one’s emotions. Saying “I’m not feeling well” does not allow for actionable steps, but stating “I am scared” or “I feel anxious” helps manage emotions more effectively.
The first step involves noticing where in the body each emotion manifests, followed by describing that physical state accurately. Then, individuals can ask themselves, as they would a friend, “What message does this emotion have for me?”
Ebrahimi emphasized that people should not blame themselves in these situations, as circumstances are abnormal. It is not expected that someone will respond completely calmly or rationally after hearing an explosion or news of losing loved ones. Crying, restlessness, trembling, stomachaches, palpitations, or even sleep disturbances are natural bodily reactions and should not be seen as signs of weakness.
She advised living in the moment and avoiding excessive worry about the future. Small, simple actions can relieve intense mental strain. Breaking isolation is also crucial. Even sharing a short statement about one’s feelings with a trusted person can lighten the emotional burden. Being part of even small social gatherings can prevent stress from intensifying.
Ebrahimi highlighted the importance of physical well-being, noting that the body shows signs of crisis earlier than the mind. Trembling, palpitations, stomach discomfort, or severe fatigue may indicate psychological stress and should be addressed. Adequate sleep, rest, hydration, and deep breathing exercises help the body and directly contribute to mental calm.
When feelings of heaviness and anxiety persist, gentle self-talk can be highly beneficial. Phrases such as “I don’t know what tomorrow will bring, but I am alive and living now” can reduce mental tension.
The expert also outlined signs that require immediate help, including self-harm urges, harming others during intense anger, excessive drug or alcohol use, or seeing or hearing things that are not real. In such cases, individuals should contact emergency numbers 123.115 or 1480 immediately.
If symptoms such as persistent insomnia, oversleeping, loss of appetite or overeating, lack of interest or motivation, constant anxiety, poor concentration, or intense guilt persist for more than two weeks, consulting a psychologist or counselor is necessary. Free mental health counseling services are available at comprehensive local health centers. Seeking help is not a sign of weakness but a demonstration of awareness and responsibility for one’s mental health. During crises, mental health, like physical health, requires continuous care, which is essential for survival and well-being.
Psychiatrist Keyhan Nia advised that older adults should limit exposure to news, especially satellite channels, which can be confusing and anxiety-inducing. Older adults are among the most vulnerable groups during war, and families should pay particular attention to supporting them and reducing stress through simple strategies.
Loud explosions, distressing news, and isolation can affect older adults’ mental health similarly to children. Nia suggests they focus more on nature and wildlife documentaries and listen to soft, calming music.
Practical strategies include: staying indoors while walking in safe spaces such as home, terrace, or yard; taking vitamin B1 to help control anxiety; and consuming foods like walnuts, tomatoes, and lemons to maintain calm.
Social interaction is also vital. Older adults should connect with friends in person or by phone but avoid dwelling on the war. Families should gather more, and younger generations should pay extra attention to grandparents. Adequate rest and sleep help reduce stress.
Additionally, older adults are advised to avoid people who constantly complain, worry excessively, or are pessimistic. Instead, they should engage with optimistic and composed individuals.
Worry and stress affect all age groups during war, but older adults are particularly vulnerable due to medications and physical conditions.
