Coping in crisis: Mental health support for those caught in the Middle East conflict

The joint US–Israel strikes on Iran, beginning on 28 February, have triggered a fast‑moving regional crisis that now affects large parts of the Middle East. Iran’s Supreme Leader, Ayatollah Ali Khamenei, was killed in the initial attacks, and Iran has since launched waves of missile and drone strikes across the region. Explosions have been reported in Israel, Oman, Bahrain, Qatar, Kuwait and the UAE, and several countries have closed their airspace as fighting spreads. Casualty numbers in Iran continue to rise, with state media reporting hundreds of deaths as hostilities entered their third day. 

Many people now find themselves trapped in hotel rooms, basements, airports or temporary shelters, uncertain when it will be safe to move. Others are watching from afar, worried about family and friends in the region. In such moments, fear, helplessness and a sense of being cut off from normal life can take a toll on mental health.

How to cope when you are confined during conflict

Staying in one place for days can make stress feel constant. Keeping a routine – even a loose one – helps restore a sense of control. Short stretches, steady breathing and simple grounding techniques can calm an overactive stress response. One simple method is box breathing: breathe in for four seconds, hold for four, breathe out for four, hold for four, then repeat a few times. This slows the body’s stress signals and helps steady your thoughts.

Try to limit exposure to distressing news. Check updates at set times rather than scrolling all day. This reduces the sense of being overwhelmed while still keeping you informed.

How to support loved ones caught in the Middle East conflict 

People outside the region often carry a different burden: worry mixed with guilt. Regular check‑ins help, even brief ones. Encourage short, calm conversations rather than long sessions focused on danger. 

How to manage fear, stress and lack of sleep in a crisis

Fear and frustration are normal, but bottled‑up feelings grow heavy. Safe outlets – journalling, light exercise, or talking with someone you trust – make it easier to cope. Journalling doesn’t need to be long: writing two or three lines each day about what you can control right now can help stop thoughts spiralling. If you feel panic rising, slow your breathing. If you cannot sleep, focus on simple steps: dim lights, reduce screen time and use slow, steady breathing to settle your body.

How to talk to children about the Middle East crisis

Children notice more than we think. Keep explanations simple and honest, suited to their age. Offer brief facts – who, what, where – then reassure them about what you are doing to stay safe. Avoid graphic detail. If the news is on, watch it first, then decide what to share. Set limits on live footage – children absorb tone as much as words.

For distraction, use short, predictable activities: drawing, audiobooks, simple games, light exercise in the room. Build mini‑routines – breakfast, schoolwork, play, quiet time – so days feel less chaotic. Let them come to you with their questions, big or small. If you don’t know an answer, say so, then return to what you can control today. Notice sleep, appetite and clinginess. These are common stress signs and usually pass with calm structure and closeness.

When to seek urgent mental health support during conflict

If you, or a loved one, feel they are not coping with stress, or have any other concerns, then contact your medical assistance provider or GP, if possible. 

This crisis has created uncertainty across the region, and the days ahead may remain unstable. Focusing on what you can control – routine, rest, connection and small daily steps – strengthens resilience. People endure difficult conditions not by ignoring fear, but by managing it with practical habits and timely support.