What to do if the conflict in the Middle East is impacting your mental health

Topics mentioned: social media, bullying, racism

About: If what's happening in Palestine and Israel is affecting how you feel, you are not alone. Support is available, and we’re here to help you find it.

What’s happening in Palestine and Israel is devastating. Our thoughts are with young people from Muslim, Jewish, and Christian communities who are experiencing pain, grief and anger as each day unfolds.

How you support yourself is extremely personal, and self-care advice like “go for a walk” might feel trivial right now. Whatever you’re feeling, we want you to know that you’re not alone, and however you want to support yourself or your community is valid.

If you’ve been affected by what's happening or what you've seen in the news, here are some things to keep in mind when the world feels especially heavy.

Young people have told us they feel confused, angry, scared, hopeless, enraged, motivated and alone. These are very normal and human reactions to the terrible things that are happening.

No one should tell you how to feel right now. You may be deeply connected to what’s happening, or you may feel grief and anger in solidarity. All your feelings are valid.

You might not feel “emotional” but you may feel it in your body. A tight chest, a pounding heart, feeling shaky, a racing mind. You may feel completely blank or numb to everything. You may find that you are tired, get annoyed easily, or just don’t want to be around people. Be gentle with yourself and check in with your body.

If you’re feeling overwhelmed, it’s important to acknowledge your feelings and speak to someone you trust, whether that’s a friend, family member, faith leader, teacher or helpline. Know that you are not alone and there are people who care deeply about you.

For some young people it’s not as simple as taking a break from the news. You may need to keep in contact with family members or friends who have been directly impacted. You may need your phone to feel safe.

Taking breaks from social media might feel needed to protect your mental health and shield yourself from harm. This may shift and change from day to day. Think about what role the news and social media is playing for you right now, how it is making you feel and if it is helpful.

This might look like connecting to the food, the music and the spirituality of your culture. It might be reaching out to a friend who is in pain. It might be asking for help. It might be speaking up or taking action. It might be making space for joy and love. Don’t let others tell you you’re not responding in the ‘correct way’.

No matter what is happening in the world, there is never an acceptable excuse for hate speech, religious discrimination or acts of racism, Islamophobia and antisemitism. Hate cannot thrive if we reach out and connect to each other. We stand by you in solidarity. And we want you to know that support is available.

A hate crime is when someone is targeted, bullied or abused because of their identity. If you’ve been the victim of a hate crime, or you’ve seen it happen to someone else, you can report the incident and find support through Stop Hate UK. Remember, no hate crime is too big or too small to report. You deserve to feel proud of who you are and you deserve to feel safe.