Specialist in Psychiatry at Aster Medical Center in Al Hilal, Dr. Tisha Rachel Jacob
Doha, Qatar: In a time of heightened geopolitical tension in the region and widespread feelings of uncertainty, mental health experts say it is important for individuals and families to adopt practical coping strategies to protect their emotional well-being. Periods of instability can trigger heightened stress responses, leaving many people feeling overwhelmed, worried about the future, or disconnected from their usual routines.
Specialist in Psychiatry at Aster Medical Center in Al Hilal, Dr. Tisha Rachel Jacob emphasised that focusing on manageable daily habits can help people regain a sense of stability. “When the world around us feels unpredictable, it becomes even more important to focus on what is within our control,” she told The Peninsula, yesterday.
“Simple practices such as maintaining routines, staying connected with loved ones, and caring for our physical health can significantly reduce the psychological impact of uncertainty.”
She added that constant exposure to distressing news or social media updates can intensify anxiety. “Limiting news consumption to short, designated periods during the day helps prevent the mind from becoming trapped in a cycle of worry and rumination,” Dr. Jacob said. “Outside those windows, it is helpful to redirect attention to daily responsibilities, hobbies, or relaxing activities.”
Grounding techniques can also play an important role in calming the mind during stressful moments. According to Dr. Jacob, practices such as deep breathing exercises, mindfulness, short walks, or light physical activity help regulate the body’s stress response. “These techniques help shift our attention back to the present moment and signal to the body that it is safe,” she said.
Families, meanwhile, can create a sense of normalcy by maintaining familiar routines and shared activities at home. “Regular meal times, consistent sleep schedules, and small family rituals provide children and adults with a sense of predictability and safety,” Dr. Jacob said. “Even simple activities like eating together without screens, playing games, or exercising together can strengthen family bonds during uncertain times.”
She also encouraged families to create space for open but balanced conversations about current events. “Children and adults alike need opportunities to express their feelings,” she said. “The key is to acknowledge emotions honestly without dwelling excessively on events that are beyond our control.”
For individuals living alone, maintaining social connections remains essential. Dr. Jacob advised scheduling regular calls or virtual meet-ups with friends and family to reduce feelings of isolation. “Isolation can amplify stress and anxiety, so intentional connection even through a phone call can make a significant difference,” she said. Establishing a daily routine that includes exercise, hobbies, or meditation can also help create structure and emotional balance.
Remote workers facing prolonged uncertainty should also prioritise clear boundaries between professional and personal life. “Working from home during a crisis can blur those boundaries,” Dr. Jacob explained. “Setting defined work hours, taking regular breaks, and creating a designated workspace can help prevent burnout.” She added that ending the workday with a simple ritual, such as closing the laptop and stepping away for a short walk can help signal the transition from work to personal time.
Parents, meanwhile, may find it challenging to discuss difficult global events with children. Dr. Jacob recommends starting by understanding what children already know. “Ask them what they have heard or seen, and listen carefully before responding,” she said. “Use simple, age-appropriate language and reassure them about the steps being taken to keep people safe.” Limiting children’s exposure to distressing news images and encouraging them to express emotions through drawing, play, or conversation can also help them process their feelings in a healthy way.
Dr. Jacob also stressed the importance of recognising when professional help may be needed. Persistent anxiety, frequent panic attacks, intrusive thoughts, or severe sleep disturbances that continue for several weeks may signal the need for mental health support.
“Warning signs such as emotional numbness, avoidance, persistent irritability, or difficulty functioning in daily life should not be ignored,” she said. “Early support through counselling or therapy can help individuals process stress and prevent symptoms from becoming more severe.”
Ultimately, she emphasised that resilience can be strengthened through small, consistent actions. “Even during uncertain times, people can protect their mental well-being by staying connected, maintaining healthy routines, and seeking support when needed,” Dr. Jacob said. “These steps help individuals and families regain a sense of control and emotional stability in challenging circumstances.”
