The hidden psychological cost of war news

When the attack on Iran began, I happened to be on a short visit to Saudi Arabia. Between a busy schedule and the rhythm of Ramadhan, I had not been following social media or the news as closely as I usually do.
It was only when my older brother called and suggested that I interrupt my visit and return to Muscat immediately that I began to feel alarmed.
His concern caught me off guard. After the call, my mind quickly drifted towards worst-case scenarios: airports closing, flights being cancelled and the possibility of being stranded abroad.
Fortunately, I returned to Muscat as planned, and airport operations continued normally. Yet the episode left me reflecting on how quickly uncertainty and alarming news can trigger anxiety, even before anything has actually happened.
Psychologists tell us that, during times of crisis, our brains respond to perceived threats by activating the body’s stress system. This reaction aims to protect us from danger.
However, in the modern information age, our brains often struggle to distinguish between direct danger and repeated exposure to distressing news. Watching violent images, reading alarming headlines and constantly refreshing news feeds can trigger the same physiological responses as being in a threatening environment.
As a result, many people report symptoms such as anxiety, irritability, difficulty sleeping and an inability to concentrate. Some feel a persistent sense of fear about the future, while others experience emotional numbness after prolonged exposure to tragic events. These reactions are not signs of weakness; they are normal psychological responses to abnormal circumstances.
One of the most significant contributors to this phenomenon is social media.
Unlike traditional news cycles, digital platforms provide a constant stream of updates, images and opinions. Algorithms are designed to keep users engaged, often prioritising emotionally charged content.
Unfortunately, this can lead to a cycle in which we repeatedly expose ourselves to distressing information, amplifying our sense of fear and helplessness.
Psychologists, therefore, recommend setting boundaries around news consumption. Being informed is important, but continuous monitoring of distressing content can be harmful. Limiting news exposure to specific times of the day and relying on credible sources can help reduce psychological overload.
Maintaining daily routines helps us keep mental balance. Engaging in work, exercise, hobbies and social activities can provide a sense of stability during uncertain times. These routines remind us that life continues even when global events feel overwhelming.
Talking with friends, family members, or colleagues about one’s concerns can reduce feelings of isolation and anxiety. Humans are social beings, and sharing emotions is one of the most powerful ways of coping with stress.
Children require particular attention during times of conflict. Exposure to graphic images or intense discussions can cause confusion and fear. Adults should therefore explain events in a calm and age-appropriate way, while reassuring children that they are safe.
Persistent anxiety, severe sleep disturbances, or feelings of hopelessness may indicate that additional support is required. Mental health professionals can help individuals develop coping strategies and restore emotional balance.
While we cannot control global events, we can control how we engage with them. By limiting harmful exposure, maintaining routines and supporting one another, we can protect our mental well-being even during uncertain times.
In my opinion, caring for our psychological health is a necessity especially in an era when the world’s crises can reach us with a single notification on our phones.