For many people in the UAE and across the region, the past weeks have felt unsettling in ways that are hard to put into words. Even as residents in the UAE continue with the day-to-day as best they can, there’s an undercurrent of unease and anxiety. Safety alerts and news of nearby conflict can make the chest tighten and the mind race, and go hand-in-hand with the realisation that this may be the new normal. It is a realisation that is hard to accept. Though the situation in the UAE feels incomparable to struggles faced by neighbouring nations, it remains a troubling period that is both scary and difficult to process.
It is important to keep perspective: this is very recent, and your mind and body are still adjusting to an unfamiliar reality. Experiencing fear while also feeling safe in the UAE is entirely human – it doesn’t diminish your gratitude. Both emotions can coexist, and both are valid.
For some, this is the first time global conflict has felt close enough to press against daily life and familiar routines. For others, especially those who have lived through instability or displacement, the headlines, sounds and after-effects can stir old memories and emotions, resurfacing suddenly and causing distress that perhaps you thought was resolved.
It’s also challenging when the world is watching. Social media is flooded with opinions – some confusing and some just brutally unkind – and attention often falls on foreign influencers living in the UAE; online trolls have taken satisfaction in seeing them unsettled and choose to dictate how residents should feel about the conflict. Others urge imagining life in places facing widespread devastation. Navigating all these voices while processing your own emotions – grief, fear, disorientation, or even relief – can feel overwhelming. You are allowed to experience every feeling, without judgment.
Even amidst this whirlwind of emotions and external pressures, you may notice a strong sense of gratitude -sometimes paired with guilt. You might ask yourself why you are feeling fear when the government is handling the situation with the utmost concern for its citizens. That reaction is completely natural. Observing how the UAE has acted swiftly to protect its people, seeing communities come together, or noticing small acts of kindness doesn’t erase anxiety. Instead, these moments can act as a steady anchor: proof that it’s possible to experience fear and appreciation at the same time. Feeling both doesn’t make you ungrateful or ignorant – it simply means you’re recognising the good in a scary, disorienting moment.
Recognising Anxiety And Taking Early Action
“Anxiety often begins in the body before we fully recognise it in the mind,” says Devika Mankani, resident psychologist at The Hundred Wellness Centre. “Early signs may include difficulty sleeping, waking up repeatedly to check the news, a tight feeling in the chest or stomach, irritability, or racing thoughts that keep looping through ‘what if’ scenarios. Physically, the nervous system may shift into a mild fight-or-flight response. People may notice shallow breathing, headaches, jaw tension, or digestive discomfort.”
“The most helpful step early on is to regulate the nervous system rather than trying to ‘think away’ the anxiety,” Mankani tells MOJEH. One of the simplest ways to do this is through breathing: inhale for four seconds, then exhale for six. Longer exhalations signal to the body that it is safe, and even a minute of focused breathing can calm a racing heart and wandering thoughts.
Grounding Yourself In The Present
Stepping outside, stretching, or simply sitting in sunlight can have a calming effect – though if a safety alert requires you to stay indoors, follow instructions first. “The nervous system settles faster when we shift attention away from constant threat monitoring and back into the physical world around us,” Mankani says. Feeling your feet on the ground, noticing the warmth of the sun on your skin, or taking a short walk can help anchor you in the present.
Even the UAE’s National Early Warning System – which signals exactly when to move to shelter or take precautions – can be startling. “The sudden, loud noise can trigger a spike of adrenaline, which is completely normal,” Mankani notes. Being on edge after an alert is your body doing exactly what it evolved to do: protect you. The UAE authorities have amended the alert timings. From 9AM to 10:30PM a siren will sound to signal a warning, and a standard messaging tone will signal the all-clear. A standard messaging tone will signal both a warning and the all-clear from 10:30PM to 9AM.
Organising Your Thoughts
When anxiety is high, the mind often blends facts, worries, and imagined possibilities into one tangled, overwhelming thread. When this starts to happen, Mankani recommends the three-column method:
What I know for sure
What I’m worried might happen
What I can actually do today
“This separates reality from speculation and restores a sense of agency,” she explains. Even a quick five-minute brain dump can reduce mental clutter and make stressful situations feel more manageable.
Another helpful tool is mental parking: when a worry appears, note it down and set a specific “worry time” later in the day. “Research shows that scheduling worry can actually reduce rumination because the brain no longer feels it must constantly rehearse the problem,” Mankani says.
Staying Informed Without Overload
It is natural to want to stay informed, and important to do so for safety reasons. But the constant flood of news, social media posts, and conflicting opinions can keep the nervous system on high alert. Many people online exaggerate, underplay, or speculate about events, which can feel all-consuming and amplify anxiety beyond what’s actually happening.
Mankani advises relying on trusted news sources and checking them at set times – perhaps once in the morning and once in the evening, or at intervals that feel manageable. Social media, even platforms like TikTok, can add stress if negative or sensational content dominates your feed. It’s okay to step away from these channels or set limits, while still keeping your phone nearby for official alerts. The UAE’s official channels are the National Emergency Crisis and Disaster Management Authority, Ministry of Interior, Dubai and Abu Dhabi Government Media Offices and Emirates News Agency.
“Time outdoors, conversations with friends, music, prayer, or meditation all signal safety to the brain and prevent chronic stress activation,” Mankani explains. Finding balance between staying informed and allowing your mind to rest is essential.
Finding Calm Through Routine And New Skills
Even small, everyday routines can stabilise your nervous system. Stepping outside for morning sunlight, eating at regular times, taking short walks, or dimming lights in the evening all tell your body, “This is predictable. This is safe.”
“These small rhythms tell the body that life remains manageable even during uncertainty,” Mankani says. They don’t erase fear, but they give your mind and body something familiar to hold onto when everything else feels unpredictable.
This might also be a moment to try meditation, yoga, or gentle breathwork – even if it’s not something you normally do. Online tutorials can guide you, helping you focus on the present or giving your mind a break from swirling thoughts. Learning a new skill this way can feel small, but it’s a real way to redirect energy and reclaim a sense of calm.
If you’re spending more time at home than usual, it is okay to lean into that space. Maybe it is finally tackling that wardrobe you’ve been meaning to declutter, finishing that book, sorting out a to-do list, or starting a small creative project. These aren’t just chores – they are acts of care for yourself, giving you something tangible to focus on when so much feels out of control. “Simple activities like cooking, taking a walk while listening to music or a podcast, or even drawing can help redirect the brain away from constant threat monitoring,” she explains.
These moments aren’t about being productive – they’re about giving yourself permission to move, create, and breathe in ways that help you feel grounded during this uneasy time and by turning everyday actions into moments of calm and presence.
Coping With Sudden Spikes Of Fear
Even with routines in place, moments of fear or panic can still catch you off guard. Mankani recommends practical techniques that can help you regain calm and feel grounded:
5‑4‑3‑2‑1 grounding:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
“This pulls the brain out of imagined future threats and back into the present moment,” Mankani says.
Physiological sigh breathing is another helpful technique. Take two short inhales through the nose, followed by a long exhale through the mouth. Repeating this for a minute can calm the nervous system almost instantly.
As we enter the second week of uncertainty, the situation remains new and unpredictable. Feeling shaken, unsettled and anxious is normal as the body adapts to what is happening around you. While the UAE continues to keep citizens safe, engage in small routines, grounding techniques and structure to create moments of calm in the everyday.
Featured image photographed by Daniel Mulford for MOJEH 130. Subscribe here
