Mental health problems in times of crisis: How to stay healthy anyway

The coronavirus pandemic was still ongoing in 2022 when Russia invaded Ukraine. Fears of a war that could spread beyond Ukraine are growing. What is this permanent crisis mode doing to our mental health?

Many people experience the crises as a series of waves that collide without any noticeable respite, placing a permanent strain on everyday life. This can trigger a feeling of loss of control and lead to chronic stress and exhaustion. Many find themselves in a persistent state of inner alarm—triggered not only by abstract worries, but also by very real stresses such as inflation, the climate crisis, and the war in Europe that feels ever closer. All of this can exacerbate psychological stress—and, in the long run, lead to illnesses such as depression, anxiety disorders, or sleep disorders.

Do crises and fears of war make people sick or do they just exacerbate existing mental illnesses?

Such stress doesn't automatically make people sick—but it can trigger mental illness or exacerbate existing symptoms in mentally vulnerable people or those personally affected. This was particularly evident during the coronavirus pandemic: the pandemic led to an increased risk of mental illness, especially among children and adolescents, as well as the very elderly, who were particularly hard hit by the restrictions in schools and nursing homes.

How do you manage not to go “crazy” in these times - especially if you are prone to mental illness?

First of all: fears and worries are human – it is completely normal to feel them. However, it is important not to get caught in a constant spiral of thoughts, but to actively do something for your own mental stability. Four basic coping strategies that are part of our evolution can help with this. When we are stressed, we tend to fight, flight, or freeze – also known as "fight, flight, freeze." However, these reactions can also be used positively: instead of fighting, we can get involved. Instead of freezing, we can learn to accept what we cannot change at the moment. And instead of withdrawing, we can practice targeted self-care. The fourth reaction is what is known as "tend and befriend" – turning to others, giving and seeking support. This social connection has been proven to have a stabilizing effect.

So escapism, repression and switching off are not useful psychological resilience strategies?

It's all about the measure: Temporary repression, conscious distraction, or deliberately switching off can be very helpful—especially as part of self-care. A good balance is crucial: If retreat helps you regain strength, that's healthy. We should also be grateful that we are in a privileged position to be able to afford such beneficial breaks at all—many people, for example, on the front lines in Ukraine, don't have this opportunity or have only limited access.

As a journalist, I would always recommend that people keep themselves fully informed about the world situation. How do you do this in times when news is rarely positive?

I would clearly advocate for quality over quantity. Gathering information from reputable, well-founded sources can reduce anxiety and build resilience – because reliable information can reduce diffuse fears and open up room for action. In contrast, so-called "doomscrolling," or the aimless consumption of negative news, has been proven to lead to increased stress, anxiety, and depressive symptoms. Less is often more here – also for mental health.

Those who get involved locally, whether in helping the homeless or refugees, initially make little difference to the larger global situation. Why does such involvement nevertheless help people cope personally?

Because it strengthens us psychologically to be needed and to experience meaning. In psychology, we distinguish between hedonistic and eudaimonic well-being. The former arises from short-term pleasant experiences – such as sunbathing, enjoying a good meal, or a game night with friends. Eudaimonic well-being, on the other hand, arises from meaningful activities and deep social connectedness – for example, when you get involved in a neighborhood initiative, support older people in their daily lives, look after children, or contribute to society, for example through political education or climate activism. Such engagement has been proven to have a stabilizing effect – it promotes long-term satisfaction, strengthens resilience, and gives you the feeling of being part of a community.

And those who get involved are not alone. Do we generally get through crises better if we don't isolate ourselves?

Yes, studies clearly demonstrate this. Loneliness increases the risk of mental and physical illness. Lonely people are also more susceptible to radical ideologies. Therefore, social connection is an important protective factor – both individually and societally. I was part of two delegation trips to Ukraine in 2024 and, despite all the hardship, experienced incredible solidarity, warmth, and mutual support. This sense of community and connection carries us through difficult times – and protects our mental health.

Ralf Stegner (SPD) has faced widespread criticism following his trip to Baku for a meeting with Putin's Russian confidants. The Social Democrat defended himself in an interview with the Kieler Nachrichten newspaper: "I'd like to know where the harm from this trip lies."

Is mental resilience something that can be trained like a muscle?

Some of our resilience is indeed innate, but much can also be learned and strengthened in a targeted manner. Skills such as self-compassion, emotion regulation, acceptance, and problem-solving skills can be developed step by step. Even small, regular exercises are effective: A minute of mindfulness helps us arrive in the moment. A gratitude journal sharpens our focus on the positive. A change of perspective – "What would a good friend advise me right now?" – promotes self-care and emotional distance. Clear daily goals provide structure. Even a few minutes of conscious practice per day can noticeably strengthen our inner resilience. But resilience is not just an individual task. We need social structures and frameworks that protect and promote mental health – in all key areas of life, i.e., schools, daycare centers, families, businesses, and social institutions. A healthy, appreciative climate in educational institutions and work environments is just as crucial to this as low-threshold prevention programs. I therefore expressly welcome the fact that concrete measures to promote mental health – especially in the workplace – have been anchored in the coalition agreement.

Military and security experts are increasingly warning that Russia could be capable of attacking a European NATO country by 2029 at the latest. How should politicians prepare citizens for such dangers – without stirring up panic?

Through transparent, realistic, and at the same time empathetic communication. People don't need reassurances or sugarcoating – they need clarity, context, and the feeling of being taken seriously and not alone. Trust is built not through trivialization, but through honesty and dialogue. A successful example is the "Zeitenwende" events at the Munich Security Conference: There, experts engage in dialogue with citizens, explain possible scenarios, and answer questions – without stoking vague fears, but also without ignoring them. Such discussion formats are valuable, also for promoting democracy.

The psychological and psychiatric care situation in Germany has long been strained, with a shortage of therapy places. Is the care system at risk of becoming further overwhelmed in light of the escalating crises?

The need for psychotherapeutic support has been growing for years – not just since the coronavirus pandemic, but the pandemic has exacerbated many things. On the positive side, more and more people are coming out and actively seeking help, which is also related to reducing stigma. But the healthcare system must keep pace – there are major bottlenecks, especially in rural areas and for children and adolescents, and needs planning must be adapted. It is also crucial to invest in prevention and early intervention to prevent stressors from developing into illnesses requiring treatment or even becoming chronic.

In March, the Bundestag approved a gigantic special fund and the lifting of the debt brake for defense spending. Aid organizations are also reporting a need for funding from this fund. Should civil protection also be considered more psychologically – and where would money from the debt fund help?

Absolutely. A resilient society needs not only military resilience, but also psychological resilience. People suffering from mental stress or illness are less capable and more vulnerable in an emergency. Investments in low-threshold programs – such as online programs, crisis counseling, or school projects – have a rapid, preventative effect. It is particularly important to focus on children and young people. School is the ideal place for prevention because we reach everyone there. There are already very good, evidence-based, and helpful programs. But these must be established nationwide and sustainably. And: politicians must ensure funding for continuing psychotherapy training. Otherwise, a massive gap in care threatens to arise in just a few years.

Not only society, but also most psychotherapists in Germany have no firsthand experience of war. Can they deal with a population that experiences war directly?

Yes, we are fundamentally well prepared professionally. We know which psychological stresses occur particularly frequently in war situations – post-traumatic stress disorders, anxiety disorders, and depression – and how we can address them with evidence-based methods. I myself visited Ukraine twice in 2024, conducted group therapy sessions and workshops there, and have since been accompanying Ukrainian therapists in online training courses on short-term therapy – including how to deal with existential issues such as death, grief, and living in constant uncertainty. Should a war ever break out in Germany, our psychotherapeutic care structures would naturally have to be adapted. And we must not forget: psychotherapists would also be directly affected themselves – and we must prepare for this double burden.

When we learn together to deal with uncertainty, to be there for one another and to remain mentally stable, we are not only preparing for crises – we are actively shaping a resilient, compassionate and democratic future.