Coping with ongoing conflicts

As conflict escalates across parts of the Middle East and elsewhere in the world, the UKPTS recognises that many people may be experiencing stress, anxiety, and uncertainty. Below is some guidance and links to further resources on coping with the ongoing situation for both adults and children.

We encourage people to follow official guidance about travel and personal safety from Government sources.

Adults and general advice

Existing sources of support

Several organisations offer information, resources, and support for people who may be struggling during periods of crisis or uncertainty. We encourage individuals to explore the support available through trusted sources, including:

How might this make me feel?

In the immediate aftermath of traumatic or difficult experiences, it is very normal for people to feel worried and stressed. Some but not all people have difficulty sleeping, find themselves avoiding difficult thoughts and feelings of the event(s), and may feel alert or ‘on edge.’ These reactions are common and often an automatic response after traumatic experiences. For more information about responses to traumatic events, please visit this link.

How long will these feelings last?

After stressful or traumatic events, it is normal for some people to experience strong emotional reactions. For most people, these reactions improve naturally over time without the need for formal psychological support.

For many people, their emotional symptoms begin to settle within about 4 to 6 weeks as they gradually process what has happened and return to their usual routines.

If you are still feeling distressed after a month but notice that your symptoms are slowly improving, this is often part of the normal recovery process, and you will likely recover naturally with time.

However, if your symptoms remain very intense, are not improving, or are affecting your daily life after about four weeks, it may be helpful to speak with a healthcare professional, such as your GP, about getting additional support.

Looking after yourself

During a stressful situation where there is considerable uncertainty, there are things you can do to help yourself cope well.

Use simple grounding techniques. When things feel overwhelming, slow breathing or grounding exercises can help bring your attention back to the present moment and calm your body.
Stay connected with supportive people. Spending time with people who make you feel safe and supported can help during difficult periods. If you cannot meet in person, a phone call, message, or video chat can still make a difference.
Talk about what happened when you feel ready.
Speaking with someone you trust can help you process what you have been through. Although it may feel easier to avoid thinking about the event, sharing your thoughts and feelings has been shown to help people cope well.
Look after your physical health. Regular exercise, enough sleep, and balanced meals all support emotional wellbeing. Taking care of your health where possible can help restore a sense of feeling in control and safe.
Keep daily routines where possible. Maintaining familiar routines such as regular meals, exercise, and sleep can help bring a sense of stability during uncertain times.
Connect with people who understand. Talking with others who have been through similar experiences or can relate to what you are going through can sometimes be helpful. Remember that everyone responds and recovers in their own way, so try not to compare your journey with someone else’s.
Avoid isolating yourself. Being around others can help after a traumatic event. If you live alone, try to stay in touch with friends, family, or community groups through calls, messages or online contact.
Notice how you are feeling over time. In the weeks or months after a traumatic event, pay attention to changes in how you are coping. If your symptoms do not improve or start to worsen, it may be helpful to speak with your doctor or GP.
Limit alcohol or drugs consumption. Alcohol or drugs may feel like a way to cope with stress, but they can make recovery harder over time.
Limit exposure to distressing news or social media. It can be tempting to follow constant media updates about upsetting events, but too much exposure can worsen stress or anxiety. Some people feel they should keep watching the news or checking social media to show they care. However, it is possible to care deeply about people or events without constantly following the coverage. Mis- and dis-information is designed to grab our attention, so consider checking reliable, trusted news sources. Looking after your own wellbeing is important. If you notice that news or social media is making you feel distressed, consider limiting how much you watch or read and take regular breaks from media.

Supporting children

Children will typically look to their parents/carers when they want to feel safe and secure, especially during times of stress. As well as taking care to look after yourself, there are some things you and your family/friends can do to support children during times of crisis.

Please note that whilst this advice is based on expert advice and research, you as a parent/carer will know your child better than anyone. This is general advice, and not everything will apply to all children, so we encourage you to use this advice alongside your parental judgment.

Possible signs of distress in a child following a trauma:

Changes in how they think and feel, e.g. feeling more anxious/scared than usual, saying they keep thinking about upsetting things that have happened, or seeming withdrawn, irritable or easily upset (more than usual).
Changes in behaviour, e.g. not enjoying things they usually do, not wanting to talk about things that have happened, more risk-taking behaviours, aggression, finding it hard to concentrate, avoiding school.
Physical changes, e.g. loss of appetite, difficulties sleeping, complaining of stomach aches, headaches, etc.

Things you can do to support your child

Normality. Try to maintain a consistent, calm approach, sticking to everyday routines as much as possible. This can include keeping the usual structures around mealtimes, play, bedtimes, school/learning, and other family rituals.
Play. All children need the opportunity to play. Sometimes children can use play to express ideas, worries or fear about traumatic things. Equally, they may just need time to be playful, as all children do.
Understanding. It is okay to offer simple, age-appropriate explanations of what is going on around you, and to answer their questions about it. Don’t feel like you need to avoid talking about the situation.
Control. Children feel secure when they know the adults around them are in control. Do what you can to look after yourself so that you are able to show them that you are able to cope, and they can count on you for support. Also, traumatic events can leave children feeling out of control. Consider ways of involving them in typical household tasks as well as giving them the chance to make decisions about things so that they can reclaim some feelings of control.
Future. It can be helpful to normalise that adjusting to change can be challenging. Try to remind and reassure children that this disruption won’t last forever and help them to think about things they are looking forward to.
Staying connected. Try to ensure you create space for spending time together, with yourself, other family members, or friends. Try to continue with activities they enjoy and be there for them should they want to talk about the situation.
Social media. Many young people find the social connection of being online helpful. However, try to limit the amount of information they are receiving from unverified sources, particularly on social media, as these often sensationalise or provide misinformation. The National Child Traumatic Stress Network provide some activity ideas for children and families that don’t involve being online.
Talking about traumatic or upsetting events. Many parents worry about saying the wrong thing or making their child more upset. However, gentle and honest conversations can help children understand what is happening and feel supported. Encourage them to share their thoughts or questions, listen calmly, and reassure them that their feelings are normal. Some children may avoid talking because they do not want to worry their parents, so letting them know they can talk whenever they feel ready can help. Some ways to start a conversation include: “I’ve been wondering about how you are doing since….”, and “I’ve been thinking about what happened, how about you?”

Want more information? There is some very helpful information available from the UK Trauma Council and NHS Scotland.

Children of different ages are likely to require different types of support. More information about this is available from the Child Mind Institute.

If you are living in an area of conflict, UNICEF provide some additional information about how to talk to your children about conflict and war.

A downloadable copy of this UKPTS guidance is available here.

Read the UKPTS Guidance for the public on managing distress due to ongoing conflicts