Over a week has passed since the Iranian attack began – a war within a war – in which we, the Israeli home front, are asked to take a deep breath, not to sleep, but to keep going with life. Everyone has their mitigating reasons to be stressed, and frankly, so do I, as a mother of a soldier and a school-aged daughter whose summer vacation started a bit too early. Stress accompanies almost every aspect of our daily lives, especially during this period.
We are in a prolonged wartime routine, where many of us live close to protected spaces, wake up to sirens, change plans instantly, and feel that our sense of personal security has slipped away.
Even when we try to function, to return to routine, and to manage work, parenting, and life – the stress doesn’t leave. It’s in the background and sometimes at the forefront. It seeps into our conversations, our thoughts, and our bodies.
This sense of unrest accompanies us all – and it’s natural. Daily, we are exposed to news content filled with emotional challenges, attacks, and successes alongside destruction and devastation, ongoing uncertainty, and a yearning to bring back our 53 brothers and sisters.
This creates a reality in which stress is not a “phase” but a continuous state.
Amid it all, the body and mind continue to cope with ongoing tension levels – not as a brief response to a rare event but as a quiet, prolonged, deep, and exhausting reaction.
Stress has become a constant background track in our lives, sometimes expressed directly and other times accumulating until it erupts as fatigue, sleep difficulties, lack of motivation, unexplained anger, physical pain, or a sense of inner detachment.
Wartime routine is not just a security issue; it’s a routine of chronic stress.
Prolonged stress affects the body, even when we “cope well.” It affects the digestive system, sleep quality, immune system, concentration, emotional state, and general energy levels.
It doesn’t have to manifest as a panic attack. Sometimes, it’s just the feeling of waking up too tired, impatient, or drained.
The routine imposed on us brings with it not only physical overload but also emotional. The constant switching between attempts at normalcy – like going to the supermarket or making lunch – and emergency situations, the continuous exposure to news, the worry for enlisted family members, and the children who ask questions we don’t always know how to answer — all of these create daily emotional stress.
THE MOST complex aspect of chronic stress is that it’s quiet. It doesn’t always show externally, but it drains our internal systems. When it continues for too long, it can lead to physical burnout and real damage.
So, how do we cope with stress when we live in closed rooms with limited access but a great need for calm?
Precisely within these non-ideal conditions, there’s a lot that we can do. It’s not about grand solutions but small, repeated steps that build a routine within the uncertainty and allow us to restore control and breath to our lives.
When leaving the house or accessing organized physical activity is impossible, it’s time to return to the basics. Simple movement – even walking nearby, stretching exercises, or a short YouTube workout routine – can naturally activate systems in the body that suppress stress.
This activity releases serotonin, improves blood flow, contributes to better sleep and regular digestion, and boosts energy. Even five to 10 minutes a day makes a difference. Children can also join in, making it a fun family activity inside the shelter.
Proper nutrition is another crucial component in managing stress loads. Emotional eating awakens? Go with it sometimes. Push back sometimes. Certain vitamins and minerals play a key role in regulating the nervous system and supporting emotional balance.
A balanced diet including vegetables, fruits, quality protein from chicken and legumes, whole grains, nuts, and almonds – along with reducing simple sugars and processed foods and drinking plenty of water – can build a strong foundation for the body during prolonged stress periods.
When necessary, nutritional supplements can also serve as a complementary tool. Supplements that include B vitamins assist in neurological and metabolic processes; magnesium relaxes muscles and balances the nervous system; and omega-3 contributes to emotional stability and brain health.
Supplements that include medicinal herbs like ashwagandha and valerian, or a combination with magnesium, are also available. These herbs are known for promoting relaxation and sleep, especially during long periods like these.
Stress changes the way we breathe.
We don’t always notice, but we breathe shallowly and quickly under stress, and sometimes, we even forget to breathe consciously. Daily deep, slow breathing can help the body “switch off” the emergency response and activate the relaxation system.
Breathing exercises while sitting upright – a few deep breaths followed by inhaling for four seconds, holding for four seconds, and exhaling for six seconds, two to three times a day – make a real difference.
Often, after a siren or during emotional turmoil – these are the moments to insert breathing practice. In dealing with stress and moments of anxiety, even small daily activities are highly significant in relieving pressure.
Listening to favorite songs can completely shift the internal state. Music regulates, calms, and gives a sense of continuity, whether through headphones or softly aloud.
Alongside music, engaging in creative or enjoyable activities helps greatly: reading a book, drawing, coloring circular mandalas, and writing – any activity that connects us to what we love and gives us inner peace.
Suppose you have the opportunity for a hug, a hand placed gently, or petting an animal – all these encourage the release of oxytocin, the “cuddle hormone,” which induces a real sense of safety.
Even wrapping up in a heavy blanket or warming yourself sends the body a signal that it’s not alone.
Alongside all of this, it’s important to remember that there are also therapeutic solutions for those experiencing heightened stress. Biofeedback allows individuals to learn how to control physiological markers in real-time, reducing the body’s automatic stress response.
Guided imagery and mindfulness offer structured practices for releasing mental tension. Psychological therapy can help identify stress-inducing thought patterns and provide mental tools for coping better.
If needed, one can also consult a family doctor offering medical treatment for relaxation. The wartime routine creates a reality in which stress cannot be entirely avoided but can be managed.
It’s worth first recognizing the change, being kind to ourselves when possible, and knowing that this is not a doomed fate – there are things we can do.
So, from me to you, especially during prolonged periods of overload, it is more important than ever to incorporate a series of small daily actions: movement, breathing, proper nutrition, human touch, moments of joy, and seeking professional help when needed.
These steps allow us to maintain our personal, physical, and mental resilience – even when the reality around us remains unstable.
The writer is scientific director and clinical dietitian at Altman Health.