Fear, uncertainty, anxiety: Here's how to keep calm amid border tension

In the aftermath of the Pahalgam attack that claimed the lives of 28 civilians, tension has intensified at the India-Pakistan border. The Government of India is preparing civilians for worst-case scenarios by conducting mock drills in 244 districts of the country on Tuesday (check the full list of districts here). When military activities escalate, air raid drills and distressing news alerts dominate daily life, the mental stability of the civilians may be affected.

As the situation remains volatile, here’s what psychologists and trauma experts say one can do to manage anxiety and stay mentally strong.

How war-like tension affects the brain and body

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

“War is one of the most primitive threats to human survival,” says Dr Jyoti Kapoor, Founder-Director and Senior Psychiatrist, Manasthali. “Our nervous system activates into a constant state of fight-or-flight.”

That state can lead to insomnia, anxiety, irritability, headaches, breathing problems, and even flare-ups of existing health conditions.

Media exposure and mental health: Finding a healthy balance

Continuous doom-scrolling can heighten anxiety, especially in homes with children or elderly family members. Experts recommend consuming news only once or twice a day through credible outlets in order to stay informed correctly. “Too much exposure amplifies nervousness and fear,” Sood notes.