As the war in the Middle East heads into its fourth week, many people are reporting the return of a familiar feeling of anxiety about current events.
It is not just the war itself, but the fact it is one of a number of conflicts happening, in addition to what feels like a rolling succession of bad news that we are bombarded with. It is also one that is already having an impact on our day-to-day, despite happening a long way from New Zealand.
Prime Minister Christopher Luxon said on Thursday the Government is preparing for a “worst-case scenario”. In Facebook groups, parents across New Zealand are opening up about feeling uneasy over the uncertainty that surrounds the next few weeks and months. Particularly when it comes to the fuel crisis, with the cost of living already high, parents are sharing their worries over what might be to come. Will there be petrol to drive to work and take the children to school? Will there be food shortages? And if there’s food, how much more expensive will it get?
If these are thoughts that have crossed your mind over the past few days, the good news is those are normal things to wonder about in the current circumstances. But while anxiety about the war and other news events might be justified, it doesn’t mean it can’t be addressed.
Clinical psychologist Jacqui Maguire spoke to the Herald about the feelings that may arise from seeing current news – and how to minimise their impact.
Maguire says the same psychological conditions that triggered anxiety during the Covid-19 pandemic lockdowns of 2020 are now brought back by the potential impact of the situation in the Middle East. “Uncertainty, ambiguity, loss of control and rapid changes in information all activate our stress response. It is completely normal that people are feeling echoes of that time,” she says.
Maguire says there are a number of evidence-based ways to regulate feelings of anxiety when digesting news such as the updates from the ongoing Middle East conflict. These include:
Know enough information, but do not become consumed.
“There is a point where staying informed becomes counterproductive. Research consistently shows that high media exposure during crises increases anxiety and helplessness,” she says. “Aim to be informed, not overwhelmed. Choose reputable sources, check them once or twice a day and then stop.”
Use radical acceptance.
“Radical acceptance means acknowledging that some aspects of the situation are outside our control. When we name our emotions, we help the brain regulate them. Saying to yourself, ‘I feel anxious because I cannot control global events’ can reduce the intensity of the emotional response.”
Ask yourself whether your thoughts are helpful or harmful.
“Future-focused, catastrophic thoughts such as ‘What if there is no fuel?’ feel protective, but often increase distress without leading to solutions. Ask, ‘Is this thought helping me take action, or is it harming my wellbeing?’ If it is unhelpful, bring your attention back to what is within your control today,” the expert says.
According to Maguire, the key to staying mentally healthy during global crises is to create strong boundaries around the information we take in:
Reduce the amount of news and set clear limits.
“Choose one or two times a day to check updates, and avoid consuming news when you wake up or before sleep.”
Use reputable sources only.
“Avoid commentary, speculation and constant scrolling. These increase emotional arousal.”
Know what you need to know and no more.
“Most people only need a broad understanding of what is happening. Excessive detail does not increase safety. It increases stress,” Maguire adds.
Build in regular recovery time.
“Give your brain breaks. Step outside, connect with others, stretch, hydrate or take slow breaths. Brief pauses help the nervous system reset.”
“Children take their cues from adults. The goal is not to shield them completely, but to communicate in a way that matches their age and protects their sense of safety,” Maguire says. She points to her CARE model as a useful guide, with its four pillars: communication, agency, role modelling, and everyday normality.
Ultimately, allow your children to come to you with any questions, and give them age-appropriate answers while also validating their feelings about the situation. Remind them of what is within their control, role-model calming strategies and self-care, and try to keep a routine that eases their stress.
Maguire says feeling a sense of dread is normal when the situation feels uncertain and we feel powerless to change it. She suggests a few ways of coping:
Come back to the present moment.
“Grounding techniques such as noticing your surroundings or slow breathing help settle the nervous system.”
Focus on what you can control.
“Create structure in your day, move your body, prioritise sleep and connect with people you trust.”
Stay connected.
The psychologist says staying connected to your friends and community is one of the “strongest protective factors against anxiety”.
Seek professional support if needed.
“If these feelings become long-lasting or interfere with daily life, talking to a mental health professional can help.”
“Guilt during global crises is common,” Maguire says. “It is a sign that your empathy system is active.” In other words, if seeing the suffering of others in the news triggers feelings of guilt, it means you are a good person.
However, just because guilt is a normal reaction, it doesn’t mean it shouldn’t be managed. Maguire suggests:
Recognising the guilt as compassion.
“Feeling unsettled because others are hurting shows you are human, not that you are responsible,” Maguire says.
Turning emotion into meaningful action.
“This may include donating to reputable organisations, advocating for humanitarian responses or simply modelling empathy and kindness within your family and community. Action restores agency.”
Practising self-compassion.
“Your wellbeing matters too. Caring about others does not require you to carry continuous distress,” she says.
Maguire says it is important to remember human beings are resilient. “We have navigated uncertainty before. Most people cope well when they have connection, routine and support,” she says.
Ultimately, feeling uneasy about everything we see in the news does not mean we are doing a bad job of coping with it all. As Maguire says, “it means you are responding as a human to a challenging situation”.
You are not alone in those feelings. Reach out to a friend and, if needed a health professional and remember – this too shall pass (but, my goodness, it could really do with hurrying up).