WAR …
… is simply unfathomable in its literal form, just as conflict is a term mostly used in the context of juxtaposing and difficult to resolve terms, instead of acted out behaviour. An unprovoked military invasion, a violation of international law and of human rights had occurred in Ukraine. As Singapore’s Foreign Affairs minister, Dr Vivian Balakrishnan highlighted, the blatant violation of a bigger country reminds us of how a world order where ‘the strong do what they can and the weak suffer what they must,’ threatens the security and survival of smaller states like “us” [Singapore] - This means several implications to psychological safety.
The ongoing war goes against internationally-recognised legitimacy and the corresponding territorial integrity of many countries. For Singapore, where we have consistently been placed as one of the safest countries in the world, reminds us how vulnerable we are as a small country may trigger our past anxious experiences. Moreover, being in a globalised world also means that we may have friends or family who are Ukrainian or based in Ukraine. The ongoing threat of their safety would also cause us to worry and fear for their lives. At the very least, living in an interconnected world where Singapore heavily relies on others for resources like oil, natural gas, and staples, means that disruptions around the world are bound to be felt.
At present, the cost of living has risen due to the European war. With Ukraine and Russia being the top few wheat and corn exporters of the world, means that supply would drop significantly, causing prices to rise. Additionally, with Russia being one of the top oil exporters and natural gas suppliers, the disruption has also caused oil and gas prices to surge. The effects of the increase in cost of living can cause individuals to have an increase in anxiety levels and feel more stressed as they may not be able to cope with the surge. This is especially true, as the high prices and lack of access to these resources can be a reflection of a response to international sanctions and manipulated as a toughening of socio-political agendas.
The number of media reports on the Russian-Ukrainian war each day can be overwhelming. There are people who follow the news religiously while some avoid them like a plague. These responses can be a result of wanting to gain a sense of control over a sense of powerless, in a situation that is happening half-way across the world. For some, the avoidance of reading about the war helps one cope with the anxieties and fears that may be evoked. This response may be self-preserving in its psychological function, but also a self-denial process in action! According to the research, it is normal for people to report distress when exposed to media reports of tragedies. In fact, Roxane Cohen Silver, PhD, a professor of psychology who studies stress and coping at the University of California, Irvine found that the more time we spend consuming media about these tragedies, the higher level of distress we would feel. These anxieties and fears can be a result of ‘vicarious’ trauma.
Vicarious trauma, also known as secondary trauma, is a state of tension and preoccupation of the event after indirect exposure. It is accompanied by a shift of worldview due to exposure to the trauma. As we consume news about the tragedy happening right now, our level of anxieties may be amplified. Here are some ways for us to manage our anxieties during these uncertain times.
Limit news intake
When we surround our day with news of the tragedy, it is easy to feel overwhelmed by the anxieties that it triggers. As the research suggests, the more time we spend on these sources of disturbing news, the higher our distress. Thus, to regulate our emotions, it is important to limit our news intake to prevent feeling overwhelmed by the sense of helplessness and lack of control over the situation. Additionally, we can choose the ways we want to consume the news. Some individuals may find reading or listening about the situation less stressful than watching it on television. Thus, we can start by turning off push notifications on your phone so that you can control when and how you want to see the news.
Read news are from credible sources
As Graham Davey, PhD, an emeritus professor of psychology at the University of Sussex in England suggested, news on social media can be unreliable, politically motivated, or sensationalised. The purpose of the news can be used as entertainment instead of conveying the truth. His suggestions were aligned with a study done by Associate Professor and director of Nanyang Technological University Center for Information Integrity and the Internet (IN-cube), Edson Tandoc Jr, and Assistant Professor Edmund Lee, IN cube’s assistant director to understand people’s perceived ability to spot fake news and their actual ability to do so. It was found that people knowingly share fake news as they find it funny and believe their friends would find it entertaining and hilarious. Moreover, people may unknowingly share fake news as it triggers their emotions and hold a ‘better safe than sorry’ attitude. Whilst well-intentioned, they would share the piece of fake news to warn their loved ones. With the rampant amount of fake news out there, consumers have to be more discerning of the news that we come across.
Take control of your self-care
Instead of being focused on the things that you have no control over, seek out ways that can help you regulate your anxiety and fears. Take small steps to exercise control over your days by exercising, taking a nap, eating food that you like, and spending time with your loved ones. By taking time to take care of yourself, it can significantly reduce the level of distress that you are facing and allow you to feel less overwhelmed by the situation. However, if you still feel too overwhelmed, reach out to professional help! Our team of therapists can be an option and will be here for you if you need us.
Support Ukraine
By making small contributions to the people and nonprofits that provide aid and support to the people of Ukraine, it can help reduce your anxiety as you are showing support to the people that you empathise with. However, when making donations, do look out for recognised humanitarian agencies like the International Committee of the Red Cross and Doctors without Borders. Do not fall prey to fake organisations that you may come across on social media.
As we go through these uncertain periods of time, it is important to remember that the action of one’s government may not be the reflection of the sentiments of their people. News reports on anti-war protests happening in Russia send a clear message of how the act of war does not sit well with a fraction of their people. Nationality is not a choice. Hence, even though it may be tempting to want to blame the Russians in their country for the choices made by their government, it should be noted that they should not be made scapegoats of the war. Scapegoating is defined as blaming a group for the misfortunes occurring in a social environment or portraying outsiders as a threat to the insider's circumstances, advantages, and resources. It can often lead to hate crime as people are attacked due to their membership to a certain group. This is not a new phenomenon as we have just witnessed this in the hate crimes against Asians and healthcare workers due to Covid-19. Therefore, instead of spreading hate and projecting onto the Russians, let us focus on what we can do to help or at least, make better sense of this situation.
Interesting reads
https://www.apa.org/news/apa/2022/trauma-war-afar
https://tanenbaum.org/wp-content/uploads/2018/12/Believe-it...or-not-Combating-Extremism-12.3.18-1.pdf
https://www.npr.org/2022/02/25/1083077194/news-anxiety-tips-self-care
http://www.scielo.org.co/pdf/rsap/v22n2/0124-0064-rsap-22-02-e386766.pdf