How to Stay Calm During War: 6 Ways to Build Emotional Resilience

War shakes our sense of security. There is simply no way around it. Add the fear and uncertainty about what may happen next, and you have a recipe for overwhelming despair. But it doesn't need to be this way. Perhaps learning to respond differently is precisely what is being asked of our generation during challenging times.

Now, more than ever, we are being called upon to rediscover ourselves, recognize strengths we never knew we possessed, and strengthen our inner resilience in the face of everything unfolding around us. If you ask me, this is one of the most important responsibilities of our time.

Over the past few months, I have adopted several practices that have helped me develop a greater sense of confidence and inner peace. I would like to share them in the hope that others will find something useful to help them cope, grow, and emerge stronger.

1. Strengthening Our Inner Resilience

Emotional resilience does not mean being free of fear. It means having the ability to face difficulties without losing confidence in our capacity to cope. Instead of dwelling on circumstances beyond our control, we can redirect our attention toward the things we can influence, including our own sense of joy and emotional well-being.

Personally, I have discovered that setting small, manageable goals for my thoughts helps me cope with fear. One of the most effective ways I have found to accomplish this is by immersing myself in Torah classes and teachings. Listening to regular Torah lessons gives me strength, helps redirect my thoughts, and reminds me that there is a greater perspective beyond the difficulties of the moment.

2. Emotional Regulation: Understanding Our Feelings Before Reacting

Fear, anger, and worry are natural responses to the threatening and difficult reality we are experiencing. These emotions are not unusual, especially during periods of prolonged uncertainty.

What matters is how we respond to them. Learning to recognize our emotions, acknowledge their presence, and pause before reacting impulsively allows us to make more thoughtful decisions and protect our relationships with others.

In psychology, this ability is known as emotional regulation. It is an essential skill that helps us navigate stressful situations without allowing every difficult emotion to dictate our behavior. Learning how to regulate our emotions can make a meaningful difference in our daily lives.

3. The Comfort and Stability of a Daily Routine

If you do not yet have a consistent daily routine, I strongly recommend establishing one. A predictable schedule can provide a sense of stability and calm when the world around us feels uncertain.

Make time for sufficient sleep, regular meals, and meaningful connections with family. Call your parents and siblings, perform acts of kindness, learn something new, and try to incorporate these activities into a regular daily structure.

There is something deeply reassuring about routine. It creates a sense of order without placing unrealistic expectations on us. Even when we cannot control what is happening outside our homes, maintaining ordinary daily habits can help restore a feeling of stability and inner peace.

4. Limit Your Exposure to the News

Must we be constantly updated on every development in the news? I am certainly not suggesting that we bury our heads in the sand or ignore important events. However, during difficult periods, when one troubling event seems to follow another, we do not need to know every detail of everything that happens.

Constant exposure to distressing news can increase anxiety, heighten stress, and interfere with our ability to concentrate. Despite working in a demanding profession that requires me to remain informed, I have made a conscious decision not to fall into this trap.

I limit myself to a small number of reliable news sources and establish specific times during the day to check current events. This allows me to stay informed without letting an endless stream of headlines dominate my attention or undermine my ability to maintain a balanced perspective.

5. Build Self-Discipline Through Small, Consistent Actions

Self-discipline develops through consistency, especially when motivation is low. We cannot always rely on feeling inspired or energetic, but we can build confidence by following through on simple commitments.

It is therefore important to set realistic daily goals that we can actually accomplish. These might include engaging in regular, moderate physical activity or completing another manageable task that gives us a sense of achievement.

Each small success strengthens our belief in our ability to take action and make progress, even during difficult circumstances. Over time, these seemingly minor accomplishments can help reinforce our confidence and resilience.

6. A Healthy Mind Begins with a Healthy Body

Our physical and emotional well-being are closely connected. Adequate sleep, balanced nutrition, and regular movement, within the limits of current circumstances and safety guidelines, can positively influence our mood, concentration, and ability to manage stress.

Taking care of our bodies during challenging times is not a luxury, but an essential part of maintaining our mental health.

If you feel that you need to lose weight or establish healthier eating habits, take practical steps toward those goals. The same applies to getting sufficient rest and making time for physical activity whenever it is safe to do so.

By caring for our physical health, we also strengthen our capacity to cope emotionally with the pressures and uncertainties of daily life.