We Asked Miss Lebanon Nada Koussa How You Can Stay Mentally Strong During War – Here’s What She Told Us
One overlooked aspect in times of war is mental health. To shed some light on the matter, we spoke to Miss Lebanon, Nada Koussa, a clinical psychologist who’s been vocal about the importance of mental health.
In this interview, she shares her insights with 961 on the psychological toll of war, the importance of mental health support during conflicts, and a few approaches to help those in distress.
Q: What are the common psychological effects of living in a war zone?
A: “Living in a war zone exposes individuals to chronic stress and trauma. Common psychological effects include anxiety, depression, post-traumatic stress disorder (PTSD), grief, and a heightened state of fear or hypervigilance. Some may experience emotional numbness or disconnection from reality, while others could struggle with survivor’s guilt. Children, in particular, are vulnerable to developmental and emotional challenges.”
Q: How can individuals recognize signs of trauma or PTSD in themselves or others?
A: “Signs of trauma or PTSD include persistent nightmares, flashbacks, difficulty concentrating, and avoidance of places or people that remind one of the traumatic event. Emotional reactions like irritability, mood swings, and emotional withdrawal are common. Physical symptoms such as insomnia, headaches, and changes in appetite may also appear. If these symptoms last longer than a month or severely impact daily life, it’s essential to seek professional help.”
Q: What coping strategies can help people manage anxiety and stress during conflict?
A: “Breathing exercises, mindfulness, and grounding techniques can help manage anxiety by bringing focus back to the present moment. Establishing a daily routine, no matter how small, provides a sense of stability. Talking to a trusted friend or family member, journaling emotions, and practicing self-care, such as getting adequate sleep and eating regularly, are also critical. It’s important to remind oneself that seeking help is a strength, not a weakness.”
Q: What does toxic positivity look like during war, and how can it be avoided?
A: “Toxic positivity involves dismissing real emotions with overly optimistic statements like “everything happens for a reason” or “stay positive,” which can invalidate someone’s pain. During the war, it’s crucial to allow space for grief, fear, and sadness without rushing to cover them up with forced positivity. Avoid it by acknowledging and validating your own or others’ feelings, allowing time for emotional processing.”
Q: How can parents support their children’s mental health in such stressful environments?
A: “Parents should create a safe space where children feel comfortable expressing their fears and concerns. Age-appropriate conversations that explain the situation honestly but without inducing panic are key. Maintaining routines as much as possible, offering comfort, and limiting children’s exposure to violent news coverage are essential for their sense of security. Engaging in calming activities, such as drawing or storytelling, can also be helpful.”
Q: How can individuals maintain a sense of normalcy and routine amidst chaos?
A: “Establishing daily rituals, even if small, provides a grounding sense of normalcy. This could be as simple as having a regular meal time, engaging in a hobby, or maintaining social connections with family and friends. These routines remind people of their ability to control aspects of their lives, even amidst unpredictable circumstances.”
Q: What are some effective ways to process and heal from traumatic experiences?
A: “Processing trauma involves both emotional and physical release. Talking about the experience with trusted individuals or a therapist is one of the first steps. Engaging in physical activity, art, and writing can help release pent-up emotions. Finding meaning in the experience, whether through community support or personal growth, is another pathway to healing. Patience with oneself throughout the process is crucial, as healing from trauma takes time.”
Q: How important is professional mental health support, and how can people access it in conflict zones?
A: “Professional mental health support can be life-saving in conflict zones, as it helps individuals process trauma in a structured way. Access may be limited during war, but many organizations, NGOs, and mental health hotlines offer free or low-cost services, often through telehealth platforms (online therapy). Governments and international organizations need to prioritize mental health resources during and after conflict to prevent long-term psychological damage.”
Q: What advice do you have for individuals who feel overwhelmed by constant fear and uncertainty?
A: “When overwhelmed by fear and uncertainty, begin by acknowledging your emotions without judgment—this reduces their intensity. Focus on the present by practicing mindfulness or meditation to ground yourself. Break the cycle of fear by taking small actions that create structure in your day, whether it’s a routine or setting achievable goals. Limit exposure to negative news and replace it with uplifting content. Lean on a trusted support system, and don’t hesitate to reach out to a mental health professional if needed. Lastly, remind yourself that uncertainty is a part of life, but you’ve faced challenges before and grown stronger from them. You can do it again”
Q: How can people support friends or family members who are struggling with their mental health during war?
A: “Offer a listening ear without judgment. Sometimes, just being present and allowing someone to share their fears can provide significant relief. Encouraging professional help when needed and checking in regularly are important steps. Avoid giving unsolicited advice or minimizing their feelings—validating their experience and reassuring them that their emotions are normal in such circumstances can go a long way.”
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