Expert Tips: Safeguarding Your Mental Health Amidst the Israel-Hamas Conflict

The ongoing situation in Israel and Gaza is exposing individuals, even those far from the conflict, to an overwhelming amount of conflict-related visuals, narratives, and sounds through various mediums such as television, radio, newspapers, digital platforms, and social media. This constant exposure is having a detrimental impact on our collective well-being, including that of our children. In fact, the American Psychological Association recently issued a statement cautioning that consuming distressing news content can directly contribute to negative effects on our mental health.

Psychological research reveals the lasting impact of fear, anxiety, and traumatic stress on both physical and mental well-being. These consequences are not only experienced by individuals directly affected but also by those who have loved ones in the affected areas or hold concerns about the global repercussions of warfare.

Given this, how can we remain informed and connected without compromising our own mental health or that of our children? This question arises repeatedly in the face of various distressing events, including school shootings, mass shootings, the insurrection at the US Capitol on January 6, climate change, incidents of police brutality, the ongoing Covid-19 pandemic, the September 11 terrorist attacks, and natural disasters like hurricanes and wildfires.

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Dr. Sanjay Gupta, CNN's Chief Medical Correspondent, sought advice from Dr. Gail Saltz on how to navigate this delicate balance for an upcoming episode of his podcast, "Chasing Life." Dr. Saltz, a clinical associate professor of psychiatry at New York Presbyterian Hospital and Weill Cornell Medical College, as well as the host of the podcast "How Can I Help?," highlighted the problem with images, particularly because they create a perceived sense of imminent danger. She emphasized that visual images tend to stick in the mind like a movie and can become intrusive, lingering images that are hard to forget.

"This is the current problem people are facing. When they witness something so horrific, beyond the usual human experience of witnessing violence between individuals, it deeply affects their minds. It becomes intrusive, making it difficult for them to concentrate at work and preventing them from falling asleep at night. This distressing situation ultimately triggers an overall arousal in the brain and subsequently in the body," she said.

Saltz further explained that these images and stories elicit a physiological response from the sympathetic nervous system. "The sympathetic nervous system goes into action, signaling danger! danger! Consequently, you may feel jittery and anxious." It has been well-documented that prolonged anxiety can lead to feelings of sadness, which may ultimately result in depression, she adds.

A pretty African-American mother and her teenage son talking while sitting on a couch at home.

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The quickest way to improve your familys mental health

Staying anxious for extended periods has become increasingly effortless in today's ever-evolving world of technology and media.

According to her, the constant exposure to distressing visual images – a phenomenon unprecedented a decade or two ago – has had a significantly detrimental impact. This effect is particularly prominent among children, adolescents, and even adults.

According to Saltz, certain individuals are more susceptible to experiencing acute stress reactions or post-traumatic stress disorder due to the continuous exposure to images and stories. These individuals include those who are directly affected by the events, have family members involved, or have a closer connection to the situation. However, even individuals who are indirectly impacted can also develop more severe problems. This is especially true for people who have pre-existing mental health conditions such as anxiety or mood disorders, as well as those who have previously experienced trauma.

So, what can you do to take care of your and your familys mental health? Saltz offers these tips:

Put your family on a media diet

She suggests that the first step is to reduce both your consumption of news and time spent on social media. She clarifies that this does not mean completely disconnecting from the world, but rather being mindful of the content you expose yourself to, especially on social media where there are no trigger warnings. She emphasizes that constantly being exposed to distressing images can have a negative impact on one's well-being.

According to Saltz, it is beneficial to rely on a small number of reliable news sources and restrict the amount of time spent consuming news to 30 minutes per day. She also advises against doing this close to bedtime, as it can disrupt sleep and lead to increased anxiety the following day, creating a harmful cycle.

Limiting your childs access to social media may be challenging, but it is doable to some degree. You can get more guidance and tips here.

Dont keep kids in the dark

It is crucial to communicate with your children in an age-appropriate manner about the current situation, according to Saltz. By addressing their questions, you can prevent them from imagining worst-case scenarios that may be even more frightening. While there is no need to go into explicit details, it is important to be truthful with them, as our imaginations can conjure up disturbing thoughts as well.

Speaking of reliable sources, Saltz emphasized the importance of teaching children to recognize them.

Children need to comprehend the concept that simply because somebody said something does not automatically make it true. They should be taught to critically evaluate their sources, whether it be news, medical advice, or any other information. It is essential to know how to identify trustworthy sources and to investigate further by cross-checking if something seems questionable. For additional advice on discussing this topic with your children, you can refer to the following resources: [insert link1] and [insert link2].

Tune into your (and your kids) feelings

"Tune in to symptoms you might be having so that you can address them," Saltz said.

She observed that all psychiatric diagnoses are essentially an amplification of potentially typical emotions, which have escalated to the point of inducing dysfunction. "Occasional anxiety is experienced by everyone. And during challenging and stressful periods, such as the present, individuals tend to experience heightened levels of anxiety, which is considered normal," she elaborated.

American Sign Language services are now available for people who are deaf and hard of hearing through the 988 Suicide and Crisis Lifeline.

US Department of Health and Human Services

988 mental health crisis line now offers American Sign Language services for individuals who are deaf and hard of hearing. If your anxiety is preventing you from concentrating, impacting your work performance, hindering your ability to read, keeping you up at night with worry, and affecting your appetite, then it has reached a point where it requires treatment and attention. This applies particularly if anxiety is interfering with important areas of your life, such as work, school, or relationships.

According to Saltz, the symptoms may vary in children.

"In children, anxiety disorders and mood disorders can manifest differently. Despite suffering from depression, kids may not exhibit constant signs of sadness. Instead, they may experience periods of intense emotions such as tearfulness and distress, or demonstrate high levels of irritability and express sadness. However, there may also be moments where they appear happy, which is why detecting depression in children and adolescents is often challenging," she clarified.

Children may also exhibit physical symptoms, known as "somatization," as a manifestation of their psychological distress, according to Saltz. For instance, anxiety could present itself as a stomachache or a headache. Saltz emphasizes that children are more inclined to display symptoms in this way, leading them to seek medical attention for what appears to be a physical issue when, in fact, they are experiencing an anxiety disorder. Additionally, Saltz highlights that 25% of children will develop an anxiety disorder during their adolescence, regardless of any external factors or world events.

Build up your stress-busting toolkit

The remarkable and crucial aspect to note is that these conditions are treatable; they do not require an extensive duration of treatment. Without intervention, your child may temporarily deviate from the expected developmental trajectory. However, with just 10 or 12 sessions, you can easily realign them with their expected progression. This underscores the importance of early intervention and helps parents comprehend that these conditions are common.

When stress and fear ignite our amygdala, which governs our emotional response, Saltz explained that we are not operating within our "wise mind."

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"We can adopt a wise mindset by engaging in physiological activities that help calm our system. These activities include incorporating five minutes of paced, deep breathing into both our mornings and evenings, as well as practicing progressive muscle relaxation," she suggested.

Engaging in a walk, particularly in a natural environment, has been proven to effectively alleviate stress. "Numerous measures can help alleviate the physiological stress that often becomes overpowering, enabling individuals to improve their mental well-being as well as that of their family," she remarked.

Tap into other relaxing meditations here.

Tap into the goodness of life

Engage in activities that bring you joy, emphasized Saltz. "Immerse yourself in positive content as a means to counterbalance the negative. Contribute to something worthwhile or engage in actions that give you a sense of fulfillment. ... Any activity that contributes positively to the situation serves as a powerful remedy."

And finally …

Understand that you are not alone

Recognize that you are not alone in experiencing stress and anxiety, according to Saltz. Seek support from family, friends, or a supportive community. If you require further assistance, consider reaching out to a mental health expert.

"It seems like everyone is under a lot of stress at the moment. However, while it's common to feel this way, it's best to avoid engaging with individuals who tend to amplify negative situations. Including them in these conversations will likely only increase your own distress."

Tune in Tuesday to hear the full conversation between Dr Gail Saltz and Dr. Sanjay Gupta on the "Chasing Life" podcast, available here.

CNNs Grace Walker contributed to this report.