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You open your phone. A headline about an airstrike. A video of displaced families. Your chest tightens and your breathing shifts – even though you are sitting safely at home. You are not imagining this. Your body is responding to a perceived threat, and it is doing exactly what it was designed to do.
When our brain detects danger, real or perceived, the sympathetic nervous system activates, prompting the adrenal glands to release adrenaline and cortisol. Heart rate increases, muscles tense, and breathing becomes shallow. This is the stress response – automatic, unconscious reactions governed by the autonomic nervous system.
and research has identified four primary patterns:
When conflict affects people we identify with – family, friends, people from our country of origin – the brain interprets the threat as personal. The brain does not always distinguish clearly between a threat to you and a vivid threat to someone you care about. Research on vicarious traumatisation confirms that repeated exposure to graphic media can activate the nervous system in ways that mirror direct trauma. Studies show that nearly a quarter of individuals exposed to frequent violent media coverage report significant secondary stress symptoms.
Readmore: Why War Anxiety Makes It Hard to Sleep and What You Can Do Tonight
The stress response is not inherently harmful, but it exists for good reason. The problem arises when it stays activated. Sustained cortisol elevation impairs sleep, immune function, memory, and concentration. Worse, research confirms a self-perpetuating cycle: anxiety drives us to consume more news for reassurance, but the additional exposure increases distress, which drives us back to the news. This “doomscrolling” loop has been well-documented. Over-preparing does not guarantee good preparation – it drains the very resources you need when a real crisis arrives.
Ground yourself before checking the news. Pause, breathe, and orient to the present. Try the 5‑4‑3‑2‑1 technique: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. This sensory engagement activates the prefrontal cortex and calms the amygdala’s alarm response.
Define your purpose. Are you checking for a quick update, or are you scrolling aimlessly? Stick to one or two credible sources. Comment sections and unverified social media accounts can be anxiety fuel instead of real news.
Honour your mental capacity. After a long day, a brief look at major headlines may be enough. Turn off notifications. Stepping away is not necessarily selfish – you cannot support others from an empty tank.
Diversify your experience. After consuming news, actively engage in something different: exercise, a hobby, time with your children, cooking. This re-engages the social engagement system and reminds the brain that the world contains more than danger.
Connect with others. Human connection is one of the most powerful regulators of the nervous system. Talk to someone you trust. Co-regulation, like calming through safe relationships is a physiological need.
Practise extended-exhale breathing. Inhale for 4 counts, exhale for 6–8. The longer exhale activates the vagus nerve and shifts the body from fight-or-flight back toward rest-and-digest.
Your body’s reaction to war news is biological, and it means you care. But caring does not require suffering. Be strategic, be kind to yourself, and know that protecting your nervous system is not turning your back on the world. Instead, it is making sure you are still standing to do something about it
Readmore: Best Therapist in Dubai: A Complete Guide to Finding the Right Mental Health Support
You can find out more about Mina Shafik and the Team at Sage Clinics: here.
If you or someone you know in the UAE is facing emotional or psychological challenges, Sage Clinic’s multidisciplinary team, including some of the best psychologists and therapists in Dubai is here to offer compassionate and professional support. Contact us at +971 4 575 5684 or email appointments@sage-clinics.com.
These articles provide valuable insights into mental health practices and strategies in the UAE.
These assessments play a crucial role in evaluating and supporting your mental well-being.
Written by: Mina Shafik
