Are you anxious or worried about the war in Ukraine? 

Many people contact Psykiatrifonden’s rådgivning (helpline), and lately, more and more people get in touch because the situation in Ukraine affects them mentally. If you also feel the anxiety seeping into your daily life, psychologist in Psykiatrifonden, Kasia Kalinowska, has some advice.  

It is only natural to be scared or worried in times of international crisis, particularly now that it takes place relatively near Denmark.    

Since March 2nd, Psykiatrifonden’s rådgivning (helpline) has registered inquiries directly triggered by the war, representing 12 % of all conversations. The war triggers or worsens anxiety and is the cause of worries about family members’ safety, the economy, and whether the war will come to Denmark or even provoke a Third World War. 

For some, the anxious thoughts increase and may become difficult to fend off. Some may develop what psychologists term avoidance - and precautionary behavior, meaning that they either start to avoid what triggers their anxiety altogether or take an excessively detailed interest in a particular topic, like the war in Ukraine. If you recognize these response patterns or feel it coming, it may be beneficial to receive help to shift attention, says psychologist in Psykiatrifonden, Kasia Kalinowska. 

Preparation and knowledge may nourish anxiety 

“Precautionary behavior and so-called reassuring behavior may suggest anxiety and unease is starting to settle in someone. In relation to the war, it could be following the situation extremely closely; reading all the news, downloading a flight tracker following shipping traffic, troop movement, and so forth. Other examples of reassuring behavior could be brushing your teeth excessively before a visit to the dentist or listening to loud music during a shopping trip to the supermarket.  

Often, the intention is to take care of oneself or to be in control. In reality, it may be anxiety leading you by the nose because that is the essence of anxiety. Think about it: Whether you know everything or nothing about the situation in Ukraine, it will not affect the development of the war. So, it is better to shift attention and stop engaging too much with the situation. It is better to do something you enjoy – spend time with people you care about – and keep up with the situation if you want to, but do not let it take over daily life,” she says. 

Avoid dwelling on negative thoughts

As previously mentioned, it is only natural to be worried about a situation as brutal as the one in Ukraine, just as it is natural to sympathize with the people directly affected by the war.

But if the worries lead to excessive and racing thoughts, it is important to pay attention, says Kasia Kalinowska.

“Anxiety can result in letting worries dominate our thoughts. It only makes us feel bad, and it does not improve our sense of anxiety at all. Try to shift attention to something else,” the psychologist advises. 

Three men on a plane – who do you want to be? 

To explain, Kasia Kalinowska compares anxiety to the fear of flying: “Imagine three men on an aeroplane. In the front is a man with an extreme fear of flying. He has prepared himself for this flight for six months; he has read everything there is to know about wind, weather, and airplanes, statistics, and reports on plane crashes.

An app shows him exactly where all airplanes are located in the airspace around them, and he pays attention to every movement the flight attendants make, sounds and the situation around him. If the plane crashes, he knows how to act; he knows the location of the emergency exit and the chute. He is ready. 

Behind him is another man. He does not love traveling by air, and sometimes he thinks about the risk of the plane crashing. However, he quickly calms down and thinks about something else. He makes the best out of the situation. Behind this man is a third man. He is already reading his paper or half asleep, leaning against the window. He has never even considered that there is a risk involved in flying.   

None of the three have any power over whether the airplane will crash, and they would not be able to do anything to change the situation – but one of them was not feeling well. Anxiety deceives us into thinking that we can do something. If possible, it is much better to think like man number two or three,” says Kasia Kalinowska. 

Acknowledge your worries – and talk about something else 

If your partner, a friend, a colleague, or other people in your circle express intense worries and are significantly affected by the situation in Ukraine, then acknowledge it and take them seriously – even if you do not share their fears,” says Kasia Kalinowska. 

“But do not go into too many details about the war. Do not confirm their excessive anxious thoughts. Recognize their feelings and help them to shift their attention to something else”, she adds. 

Worried? Save it for 5 o’clock 

Strange as it may sound, it is possible to defer your worries till some other time. They will often seem less urgent and intrusive if you allow yourself to take care of them later. Kasia Kalinowska explains: “If you are extremely worried about the situation in Ukraine, for instance, try to set aside time for your anxious thoughts. It could be 5 o’clock.

If the racing thoughts appear at another time, tell yourself – and your thoughts – that they will have to wait till 5 o’clock. By then you may have lost all interest in the anxious thoughts,” Kasia Kalinowska says about the method known from metacognitive therapy. It is a type of therapy with a scientifically proven effect on anxiety.  

Remain on the platform

Kasia Kalinowska compares our daily flow of thoughts with standing on a platform, watching the trains as they keep on passing by in large numbers. 200,000 a day. We do not get on every train because that would be impossible. Anxiety is what makes the train stop at the platform, and it wants you to get on the train - anxiety wants you to give in to it.  

“If you get on the train, it will lead nowhere. Stay on the platform. Try to visualize your anxious thoughts like a train you are not boarding, and it may help you let go of the intruding thoughts,” says Psykiatrifonden’s psychologist, Kasia Kalinowska. 

Get more advice or have a chat 

If you need to talk to someone who knows about anxiety or something else that is impacting your mental health, feel free to contact Psykiatrifonden’s rådgivning (helpline) on telephone +45 39 25 25 25 or in our chat.