Conflict in Ukraine

The current situation in Ukraine highly distressing for many people, it’s important to know that you are not alone in feeling distressed. Our thoughts are with everyone affected, whether directly or indirectly, at this difficult time.

Global issues affect all of us in different ways and it’s important to remember there is no right or wrong way to feel. We have shared some tips on how to take care of your mental health in the midst of the ongoing conflict in Ukraine.


Limit your news intake

If news stories are making you feel upset, anxious or confused, think about switching off or limiting what you look at for a while. ‘Doomscrolling‘ or ‘doomsurfing’ is the act of spending an excessive amount of screen time devoted to the absorption of negative news. Increased consumption of predominantly negative news may result in harmful psychophysiological responses for some people. Consider only looking at the news at a certain time of day, for a limited amount of time, and then doing something relaxing or creative afterwards. This also includes social media, ask yourself “is this helping me, or am I doom scrolling?”

Respond to feelings of anxiety

Feeling anxious about a distressing or worrying situation is understandable. You might find it helpful to try some self-care tips to help cope with how you’re feeling.

We also recommend trying the ‘Cultivating Acceptance’ Meditation, it can be helpful to cultivate acceptance towards the uncertain times we are currently experiencing.

Remember, it’s rare

Don’t forget – terrible things are on the news because they are rare and do not happen often. When we spend a lot of time focusing on them, we can begin to fear that these events might happen to us directly. It can be helpful to remind ourselves that these events are highly unusual. This doesn’t take away from the reality that many people are going through, and perhaps you are affected directly by these events, but it can help to keep it in perspective as a highly unusual and rare series of events.

Share your worries

Talking to someone you trust can be helpful and can give a sense of relief. If you aren’t able to open up to someone close to you, the services below can help:

Samaritans: 116 123 / jo@samaritans.org (24 hours)

Breathing Space: 0800 83 85 87 (Mon-Thurs 6pm-2am, Fri-Mon 6pm-6am)

Text ‘SHOUT’ to 85258 (free text support available 24 hours, 7 days a week)

To access Changes support services click on the button below, email info@changeschp.org.uk or call 0131 653 3977. Please note Changes does not provide a crisis service, for urgent help click here.

We also recommend trying the ‘Cultivating Acceptance’ Meditation, it can be helpful to cultivate acceptance towards the uncertain times we are currently experiencing.

Remember, it’s rare

Don’t forget – terrible things are on the news because they are rare and do not happen often. When we spend a lot of time focusing on them, we can begin to fear that these events might happen to us directly. It can be helpful to remind ourselves that these events are highly unusual. This doesn’t take away from the reality that many people are going through, and perhaps you are affected directly by these events, but it can help to keep it in perspective as a highly unusual and rare series of events.

Share your worries

Talking to someone you trust can be helpful and can give a sense of relief. If you aren’t able to open up to someone close to you, the services below can help:

Samaritans: 116 123 / jo@samaritans.org (24 hours)

Breathing Space: 0800 83 85 87 (Mon-Thurs 6pm-2am, Fri-Mon 6pm-6am)

Text ‘SHOUT’ to 85258 (free text support available 24 hours, 7 days a week)

To access Changes support services click on the button below, email info@changeschp.org.uk or call 0131 653 3977. Please note Changes does not provide a crisis service, for urgent help click here.

Contact us 0131 653 3977 or info@changeseastlothian.org