As the current conflict across the Middle East continues, expats in the region have been urged to take care of their mental health by focusing on maintaining structure and routine in their daily lives, limiting excessive news consumption, focusing on what they can control, keeping in touch with colleagues and recognising when they need support.
This is according to Dr Luke Kane, senior medical officer at Healix, who was participating in a webinar organised by the firm earlier this week.
A normal response
Kane explained that feeling stressed or distressed in a situation like this is completely normal.
Common symptoms of stress can include an increase in feelings of anxiety, difficulty sleeping or concentrating, feeling irritable or helpless or frustrated.
“For travellers that are currently stranded or facing uncertainty, these are additional stressors and this disruption to your normal routine concerns about onward travel, how you get home, financial worries, separation from family, pets,” Kane explained.
“And that uncertainty itself is one of the strongest drivers of psychological stress and this as we have heard is a very uncertain situation.”
Maintaining structure and routine
In terms of how expats caught up in the current conflict can reduce stress, Kane revealed the first thing they can do is maintain structure and routine.
“So if possible, in an uncertain situation, routine helps to restore stability and control,” Kane said, adding this might include very simple things like maintaining regular meal times for breakfast, lunch and dinner and getting sleep.
“It’s making sure you get the right amount of sleep every night and engaging in exercise,” Kane continued.
“That might be very light exercise or having access to a gym in the hotel, for example.
“Exercise is one of the most important things you can do to reduce stress levels and improve your sleep which has overall benefits.”
Limiting excessive news consumption
But in a world where we all live with a 24-hour news cycle, Kane also recommended that expats limit excessive news consumption.
“It’s obviously very important to stay informed, but constantly monitoring news and social media can significantly increase your anxiety,” he continued.
“Some advice would be to check updates a few set times a day. So, for example, every two or three hours and rely on trusted news sources so you don’t want to be continuously scrolling through social media feeds.
“Be very aware of AI generated content or images that are taken totally out of context. The algorithm wants your total attention. It doesn’t care about your mental wellbeing.”
Maintaining human connection
Though perhaps the most important thing an expat can do is retain human connection.
“One of the key things that there is loads of robust evidence for from past conflicts and disasters and it’s actually the strongest protective factor for mental health during crises is your social support system,” Kane revealed.
“So what’s needed is simple human connection. Little check ins can reduce those feelings of isolation especially if someone is trapped somewhere like the Middle East right now.
“It can help people process what they’re experiencing.”
Though Kane noted that expats should also ensure that they aren’t overwhelmed by messages and calls.
“So think about quality over quantity and if you’re there right now, don’t feel overwhelmed by the need to reply to multiple messages,” he continued.
“You might have lots of people contact you or call you. Just focus on those important contacts and the ones that are going to be helpful to you right now.”
Controlling what you can control
Another important suggestion for expats is that they focus only on things that are within their control.
“So in situations like this where there’s a lot of uncertainty, small practical things can give you a sense of agency,” Kane explained.
“These might be simple things like your passport or tickets are ready, you’ve got a go bag packed and follow the advice and guidance from your security or assistance providers.
Supporting each other
Kane added expats should also look out for their fellow employees.
“Another thing you can do is support your colleagues or friends in the same situation,” he continued.
“From the organisational perspective, clear, concise communication is very important and having access that people know about so that if things do deteriorate, they know who to contact.
“And provide regular updates and encouraging line managers with their teams and signposting to support resources like employee assistance programmes.”
Needing extra support
However, there will always be times where some employees struggle to cope and Kane explained that it is important to recognise when you or someone in your organisation might need extra support.
“So most stress reactions during crises like this are temporary and they improve as the situation stabilises,” he continued.
“But if someone is experiencing persistent severe anxiety – panic attacks, intrusive thoughts that aren’t going away, ongoing insomnia, there’s a real significant impairment in daily functioning, then that person or their manager needs to speak to a medical professional.
“And so if they are in the Middle East at the moment, I would advise that they speak to their medical assistance provider or even their regular GP from home if they are able to access home through that pathway.
“Remember that early support during these stressful times can help prevent short-term stress reactions from developing into long-term psychiatric difficulties like PTSD [post traumatic stress disorder], so that’s really important.”
