By: Miri Graeber Hadari, Social Worker in Charge at Lin Medical Center, and Adi Ravid, Occupational Clinic at Clalit, Clalit Child Development Institute, Kiryat Shmaryahu
During wartime, feelings of fear, stress, lack of control, and worry are natural reactions to an unusual situation. However, there are simple actions that can help you and your children maintain mental stability and emotional security even during difficult times.
Organizing in advance strengthens the sense of control
Preparing in advance gives you a sense of control and a clear framework for action. It is important to know where the nearest safe space is, prepare an emergency bag with water, snacks, important documents, regular medications, a portable charger, a flashlight, a radio, and a small toy for children or an item that calms you down. Inform family members about your emergency plan and make sure your phone is charged and that the information you consume comes only from reliable sources.
Maintaining a routine and daily routine
Even on days without frameworks, maintaining a regular routine helps children feel safe and adds certainty. It is worth maintaining regular times for waking up, meals, playing, creative activities, and reading a story. It is important to limit screen time and prefer playing songs or watching tailored content at a set time, instead of having the news open in the background throughout the day.
Play as a tool for expression and coping
Play is a central part of children’s lives and is especially essential during challenging times. Through play, children express their world, understand the situation, and regulate emotions. Allow them to choose what to play and join them. Offer real props to use for imaginary play and try to play without screens in the background. Let your child lead the story and ask questions with curiosity. Don’t be afraid of play that simulates war situations – it’s their way of dealing with fear while they’re in a safe place.
Grounding and conscious breathing
To calm your body and mind during times of stress, you can try grounding exercises such as listing things you see, hear, feel, smell, or imagine favorite flavors. A conscious breathing exercise can also help: Sit comfortably, place your hand on your stomach, inhale slowly through your nose, hold it for a moment, and exhale slowly through your mouth. Repeat this several times until you feel relaxed.
Involve the children in housework
The period of staying at home is a good opportunity to organize the children's room and games. Go through objects together, decide what to keep and what to donate. This way the environment becomes more pleasant and allows for play and learning, and in the process the children also learn the value of giving.
Creativity and motor activity
Incorporate creative activities into your daily routine using a variety of materials, such as play dough, clay, and paints. These activities are relaxing, help relieve stress, and develop fine motor skills. Freehand drawing is another way children can express their feelings even when they don't have words.
"Nice in the MMA" kit
It is a good idea to prepare an activity kit for the shelter in advance, including games, books, and dolls. If there is no emergency room at home, pack a bag with important things to take with you when you arrive at the shelter.
Gentle movement and exercise
Don't give up on exercise these days either. If possible, go out into the neighborhood or to a nearby yard for a protected space with a ball, a trampoline, or a favorite game. If you can't go out, build an obstacle course at home with available objects and play games together like land-based sea, catch, or hide-and-seek. Movement and gentle self-touch, such as placing hands on your heart or stomach, help reduce stress and increase a sense of security.
A small routine and a daily anchor
Choose one small action to repeat every day at the same time – morning coffee, making the bed, or talking to a loved one. A daily anchor in the midst of chaos reinforces a sense of control and creates certainty.
Limiting exposure to news
Decide in advance on a fixed time to update yourself with information – no more than ten to fifteen minutes a day. Avoid watching a lot of disturbing videos or listening to alarm sounds repeatedly. Measured information provides control without overwhelming the nervous system.
social gatherings
If possible and in accordance with security guidelines, you can have limited meetings with friends or family members near a protected space. Social contact contributes to a sense of routine and gives children a sense of security. A personal soothing sentence Choose a sentence that calms you and say it to yourself in difficult moments, such as: "I am doing my best," "My feelings are normal at an abnormal time," or "This too shall pass." Gentle words help calm the body and mind.
Don't stay alone
Reaching out for help is a strength, not a weakness. Talk to a family member, close friend, or professional. You don't have to cope alone. Mutual support strengthens your ability to get through this period together.