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<\/p>\nAs regional developments continue to dominate headlines, the constant flow of updates, alerts and social media discussions may take a psychological toll.<\/p>\n
Mental health experts say that while staying informed is important, continuous exposure to distressing news can keep the body in a prolonged state of stress, even when individuals are physically safe.<\/p>\n
Why anxiety feels constant<\/p>\n
Dr Jane Halsall, chartered counselling psychologist at The Cornerstone Clinic Dubai, said repeated exposure to worrying information activates the brain\u2019s threat system.<\/p>\n
\u201cConstant exposure to distressing news creates a state of anticipatory anxiety where the body prepares for danger and remains in a heightened state of alert,\u201d she explained.<\/p>\n
This can lead to racing thoughts, irritability, sleep disruption, poor concentration, and physical symptoms such as headaches.<\/p>\n
\u201cWhen people hear explosions, sirens, or receive emergency-related updates, the nervous system interprets this as ongoing danger,\u201d she said. \u201cFor many, the distinction between news and lived threat begins to blur, leading to prolonged worry and emotional exhaustion.\u201d<\/p>\n
However, she stressed that such reactions are normal.<\/p>\n
\u201cThese responses are your brain\u2019s way of trying to keep you safe in an unpredictable environment.\u201d<\/p>\n
Managing distress in real time<\/p>\n
With residents in parts of the UAE waking up to loud sounds as defence systems intercept aerial threats, Dr Saliha Afridi, clinical psychologist and founder of The Lighthouse Arabia, said managing the body\u2019s immediate reaction is key.<\/p>\n
\u201cThere are no techniques that will make loud and frightening sounds feel pleasant,\u201d she said. \u201cThe goal is to be realistic, reduce the startle response, and regulate the body as often as possible.\u201d<\/p>\n
One strategy is mental preparation<\/p>\n
\u201cExpect that you may hear loud noises. When you anticipate them, the reaction shifts from \u2018oh no\u2019 to \u2018there it is\u2019, which reduces nervous system activation.\u201d<\/p>\n
After a sudden noise, she recommends extending the exhale.<\/p>\n
\u201cInhale normally, then exhale slowly for six to eight seconds. Repeat three to four times.\u201d<\/p>\n
Grounding the body through physical pressure can also help.<\/p>\n
\u201cPress your feet firmly into the ground, grip the arms of a chair, or cross your arms over your chest and apply gentle pressure. Downward pressure helps stabilise the nervous system,\u201d she said, adding that weighted blankets can have a similar effect.<\/p>\n
Afridi also suggested using consistent background sound, such as white noise, a fan, or calming music, to soften the impact of sudden noises.<\/p>\n
Movement throughout the day is equally important.<\/p>\n
\u201cStress energy needs to be released. Gentle stretching, shaking, tapping, or light exercise helps regulate the nervous system,\u201d she noted.<\/p>\n
She also encouraged residents to seek support early rather than waiting until they feel overwhelmed, noting that many clinics now offer online appointments.<\/p>\n
The hidden impact of doomscrolling<\/p>\n
Even outside moments of immediate stress, experts say, constant news and social media exposure can keep anxiety levels elevated.<\/p>\n
Rahaf Kobeissi, founder of Rays Your Mental Health, explained that the body reacts to online content as if the threat is happening in real time.<\/p>\n
<\/p>\n
\u201cYour nervous system doesn\u2019t know the difference between a threat you\u2019re reading about and one that\u2019s happening to you,\u201d she said. \u201cEvery headline and notification is processed by your body as immediate.\u201d<\/p>\n
People often stay glued to their screens out of fear, a need to feel prepared, or concern for loved ones, but this can increase emotional strain.<\/p>\n
Instead, she recommends setting clear boundaries, such as checking updates at specific times, muting accounts that increase anxiety, and keeping phones away during the first and last hour of the day.<\/p>\n
\u201cHow you start and end your day shapes your emotional baseline,\u201d she said.<\/p>\n
Afridi also advised residents to be intentional about how they engage with social media.<\/p>\n
\u201cIt is normal to want to stay informed,\u201d she said. \u201cBut if you are already feeling on edge, it is important to put guardrails around your exposure.\u201d<\/p>\n
Her recommendations include:<\/p>\n
\u2022 Preparing mentally before opening social platforms and avoiding them before sleep or important meetings<\/p>\n
\u2022 Checking in with your body first and avoiding scrolling when already tense<\/p>\n
\u2022 Waiting for official confirmation before sharing information<\/p>\n
\u2022 Being mindful of emotional contagion and sharing facts rather than fear<\/p>\n
\u2022 Limiting social media to specific times and focusing on the present the rest of the day<\/p>\n
Maintaining routine is another protective factor. Regular sleep, meals, movement and small daily rituals help signal stability to the brain during uncertain times.<\/p>\n
When to seek professional help<\/p>\n
While temporary worry is expected, experts say support should be considered if anxiety begins to interfere with daily life.<\/p>\n
Warning signs include persistent sleep problems, difficulty concentrating, withdrawal from others, increased irritability, or relying on behaviours such as excessive scrolling, overeating or alcohol to cope.<\/p>\n
\u201cYou don\u2019t need to be in crisis to ask for help,\u201d Kobeissi said. \u201cFunctioning is not the same as coping or thriving.\u201d<\/p>\n
Halsall added that early support is a proactive step, especially for those experiencing panic attacks, intrusive fears or ongoing distress.<\/p>\n
For those with past trauma or conflict experience, Halsall noted that current developments may trigger trauma-related responses.<\/p>\n
\u201cWhen a place that has been experienced as safe is suddenly associated with missile activity or emergency alerts, the nervous system can react as if past danger is happening again,\u201d she said.<\/p>\n
Possible reactions may include flashbacks, heightened startle responses, vivid dreams, emotional numbness, irritability or sudden waves of fear.<\/p>\n
\u201cThis is not regression,\u201d she explained. \u201cIt is the nervous system recalling previous threat memories. Trauma is stored in the body as well as the mind.\u201d<\/p>\n
She advised residents to recognise what may be happening and respond intentionally.<\/p>\n
\u201cAsk yourself whether your reaction is linked to past experiences or the current situation. Awareness helps you move from automatic reactions to intentional coping.\u201d<\/p>\n
Grounding techniques, limiting media exposure, maintaining routine and staying connected to supportive people can help anchor individuals in the present.<\/p>\n
Trauma informed therapy can also be highly effective in reducing reactivity and restoring a sense of control.<\/p>\n
\u201cSeeking support is not a sign of weakness, it is an act of strength and self protection,\u201d she said.<\/p>\n
Experts say structure, reliable information and community support play a key role in maintaining emotional resilience during periods of uncertainty.<\/p>\n
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