The continual missile and rocket attacks on Israel by Iran and its proxies, including Hizballah and, more recently, Yemen, are taking a significant psychological toll. Israel is coping with long-range terror.

The impact for civilians is twofold: they are under constant psychological strain, while educational institutions and many workplaces are closed. Military personnel experience similar phenomena, and more, often at a heightened level.

In this article, I focus on the psychological impact on civilians. To do so, it is important to understand the concept of terror.

Terror is achieved when individuals perceive themselves as potential victims at any time, in any place. In the current conflict, very few towns in Israel have avoided red alerts. As a result, only a small fraction of the population—perhaps 1–2%—can feel relatively secure objectively.

As a former combat psychologist in the IDF, I have years of experience dealing with stress and stress management. It is clear to me that most people in Israel are exhibiting symptoms of stress.

Even with decades of experience as a combat officer and psychologist, I am not immune. I have been under fire, at times very close to being hit, more often than I care to remember. Yet I am not functioning at 100%. I postpone tasks that require concentration, and find myself making small but frequent mistakes—forgetting to confirm a payment after entering a pin number, or putting coffee directly into the cup instead of the filter. These are minor examples, but they reflect a broader pattern.

I would like to share some of the guidance I have given others on coping with stress in this context. First, it is essential to understand that we cannot directly control our emotions. If you feel fear when a siren sounds, you cannot simply command yourself not to be anxious.

Psychology is fundamentally a behavioral science. The key, therefore, lies in behavior modification.

Some recommendations must be tailored to individuals, but the following apply broadly:

If you have a secure room, keep it clean, organized, and stocked with essential items for an extended stay—water, comfortable seating, and basic supplies. Snacks are also advisable – in other words “emotional eating”.

If you rely on a public shelter, prepare a bag with these items in advance so you can take it quickly when needed.

If time allows, walk calmly to the shelter. In many cases, ballistic missile alerts provide sufficient warning time (unlike the northern regions, where warning times may be only seconds). Walking reduces the risk of injury by falling, but it also has psychological value: the brain takes cues from the body. Calm movement signals control, which in turn reduces emotional intensity.

Maintain physical fitness. Regular exercise is beneficial and should be adapted to individual ability. Stretching, in particular, should be emphasized.

After a red alert—once the “all clear” has sounded—the body remains in an elevated state of arousal. It does not simply switch off. I often suggest performing a simple, calming routine, such as making a cup of tea. When the tea is “finished”, the incident can be mentally “closed.”

Stay occupied with work, tasks, or leisure activities. Children at home can also be included in structured activities, like chores, alongside play.

Limit exposure to continuous news coverage on the TV. Constant background exposure to war-related reporting increases stress.

Social interaction is beneficial. Spending time with others promotes a sense of cohesion and can help regulate stress levels within a group.

Help others. This may be the most important recommendation. Morally, those in difficult situations need support. Psychologically, helping others enhances your own sense of control and stability.

Elderly individuals, people with disabilities, and parents with young children may require assistance reaching shelters. Beyond practical help, emotional support is crucial, as these groups may experience heightened fear due to reduced capacity to cope independently. Helping them remain calm will also help you remain calm.

This is also an appropriate time to identify personal stressors—factors that accumulate and elevate overall stress levels. Where and when possible, reduce unnecessary stressors now, and avoid reintroducing them once the conflict ends.

This discussion focuses on civilians. Reservists—particularly those in combat and combat-support roles—are experiencing significant burnout, and some may be dealing with varying degrees of PTSD. They will require time and support to recover personally, within their families, and in work. Many will need professional help.

Writing this article has, in itself, been a way for me to remain calm.  Be proactive – this period will pass – and we could come out stronger.

© The Times of Israel (Blogs)