5 ways you can manage your feelings about the conflict in the Middle East

This article was published on 3 March 2026

You may be feeling worried as we all hear more about conflict in the Middle East and the war between the US and Israel with Iran.

Information may be coming at you from all sides – from family, friends, school, and from social media – and it can be hard not to feel overwhelmed by it. You may also know people who are on holiday, work or live in places like UAE, Bahrain and Saudi Arabia which have come under attack.

Here’s some advice from family mental health specialists the Anna Freud Centre on how to manage your feelings at this time.

Following the news and trying to take everything in without being overwhelmed by it will work for some. Staying busy and deliberately not thinking about it too much will be best for others. You might even switch between these approaches at different times. However, even when you find an approach to the news that works for you, it may still feel like it is having a big impact – many people are feeling the same way.

This more profound reaction can be experienced as:

• Increased anxiety about your own safety and the world at large
• Feelings of guilt related to other people’s suffering
• A sense of hopelessness and loss of control
• Being preoccupied by the news, so that you’re finding it difficult to engage with everyday events and your normal routine
• Having difficulty sleeping or concentrating.

Wherever your thoughts are right now, we hope that the following tips will help you to manage your feelings:

1. Connect and find support

Talk to your parents or carers, and trusted friends, about how you are feeling. Stay connected with them. Share your anxieties and, if you know what support you want from them, tell them. Friends may want support from you too. It can help us to feel less alone when we realise that others we are close to have similar concerns to our own.

2. Find your own safe spaces

As well as finding the people you feel safest with, find the places too. That might be on your own in your bedroom, with family in your kitchen, or in the local park with friends. This is important because it helps to reset the balance and connect with feeling safe in your own day-to-day life.

3. Stick to your routines

As much as possible, maintain your normal routines around school or college, and doing your usual activities. Maintaining control over what you can is important when so much seems beyond your reach. Try not to avoid normal daily activity and routines because you’re feeling anxious, and if you need support to continue with these things, ask for it. When we reduce the amount we do, this can heighten the anxiety we are feeling and leave us feeling more isolated with our feelings – even if that wasn’t what we had intended.

4. Soothe yourself

Experiencing some anxiety when we’re faced with frightening situations is healthy and normal. Once we recognise the signal that something unusual is happening, it’s helpful to remind your body and mind that you are safe. Sports can help to use up extra energy, or it can be channelled into hobbies you enjoy, like listening to music and spending time with friends. Put together, these approaches can help you feel calmer and more in control.

5. Find hope

Try to stay hopeful and focused on solutions where they exist. As much as possible, limit the amount of time you check the news and social media for updates about the conflict. Doing it just once a day is a good guide. That way, you will still be aware of what’s happening (and less worried that the situation has changed significantly without you realising), but it’s also less likely to dominate your thoughts throughout the day. It can help you to find a balance.

The trauma of war is being experienced first-hand in the Middle East. But witnessing the distress of others, including through conflict and war, can be a traumatic experience too. If you feel that you are struggling right now, we hope that these practical tips will help you to address this and help you to manage your feelings.

Adapted from an article originally written by Dr Roslyn Law and Dr Sheila Redfern, Consultant Clinical Psychologists at the Anna Freud Centre.

If you need support

You should always tell someone about the things you’re worried about. You can tell a friend, parent, guardian, teacher, or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you’re doing.

If you’re in need of in-the-moment support you can contact Childline, where you can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.

There are more links to helpful organisations on the BBC Bitesize Action Line page for young people.