Stress and disease during war: how tension affects the health of children and adults

The war has brought a lot of uncertainty into the lives of Ukrainian families. Adults try to hold on, but children are nearby, sensitive to every change in mood at home, to loud noises, to moving or separation from loved ones. Even if the family is in relative safety, the body still lives in a state of heightened tension.

Stress during such periods is a completely normal reaction. But it's important to know how it affects your health in order to spot warning signs in time and support yourself and your child.

How stress manifests itself in children and adults during war

During times of danger, the body reacts more strongly than under normal conditions.
In children it may look like this:

• frequent awakenings or fear of falling asleep
• decreased appetite or vice versa — a constant desire to snack
• complaints of stomach or head pain
• tension, irritability
• temporary regressions — for example, a child who has already fallen asleep on his own wants to sleep with his parents again
• increased sensitivity to noise

In adults, stress often manifests itself through:

• fatigue even after rest
• muscle tension
• sleep disturbance
• concentration problems
• frequent colds or exacerbation of chronic diseases
• mood swings

Wartime forces us to be on high alert, which puts a heavy strain on the nervous and immune systems.

Why stress exacerbates disease: a simple explanation

During prolonged anxiety, the body produces a lot of cortisol, the “stress hormone.”.
In peacetime, it helps us adapt to difficult situations. But when tension lasts for months:

• immunity becomes weaker
• sleep is disturbed
• appetite changes
• digestive problems occur
• increased susceptibility to infections
• the body gets exhausted faster

Therefore, both adults and children may get sick more often, take longer to recover from colds, and have complaints of a tummy ache or headache even without an obvious medical cause.

What diseases are most often exacerbated by chronic stress?

During wartime, these diseases and symptoms occur more often:

In children:
• frequent acute respiratory infections
• abdominal pain due to nervousness
• exacerbation of atopic dermatitis
• sleep disturbance
• temporary changes in behavior

In adults:
• high blood pressure
• heartbeat
• tension headaches
• irritable bowel syndrome
• exhaustion
• exacerbation of chronic diseases

Prolonged danger exhausts the body even when we appear “calm” on the outside.

Why children experience war stress more acutely

Adults can at least partially control information and understand what is happening.
For children, everything is different:

• their nervous system is still forming
• they cannot explain their experiences in words
• they feel their parents' stress even without words
• any change in usual life (kindergarten, school, moving, siren) is perceived very strongly

Therefore, even after moving to a safe place, a child may react physically for months: their tummy may hurt, they may become fearful or tearful.

The effects of stress on the body during war

These are normal reactions to abnormal circumstances.

How to support yourself and your child during stress

Even in difficult circumstances, small steps can improve your well-being.

Help:

• stability and predictability (daily routine, bedtime rituals)
• joint walks and movement
• reading, drawing, creativity
• minimizing news in the presence of children
• peaceful evening rituals
• hugs and physical contact (for children this is one of the strongest "anti-stress" agents)
• warm conversations in which the child can ask questions

For adults it is important:

• have informational “pauses”
• reduce fatigue
• communicate with loved ones
• do not neglect sleep and nutrition

Support works best when it is daily and simple.

When to see a doctor

Consult a specialist if:

• stress symptoms last for more than a month
• recurring stomach or head pains have appeared
• sleep is severely disturbed
• the child has changed behavior dramatically
• the adult feels exhausted for a long time

The doctor may recommend tests (cortisol, complete blood count, inflammatory markers, microbiome tests), as well as advise on psychological support if needed.

Practical tips: how to reduce the impact of stress on the body during war

Wartime circumstances create a constant emotional burden. But there are daily actions that help mitigate the body's reaction and support children and adults. These are not complex techniques - these are small steps that have a cumulative effect.

Create “islands of stability” in your daily life

Children and adults tolerate stress better when life has at least minimal predictability.

Works:
• morning and evening ritual
• shared breakfast
• same bedtime
• small traditions (bedtime story, 5 minutes of hugging, tea together)

Routines give the brain a signal: "We are safe now.".

Limit information noise

Even when news is important, too much of it is exhausting.

Useful:
• set aside time for news
• don't read the news before bed
• do not discuss difficult topics in the presence of children
• have a day or evening without information

This gives the nervous system a "pause", which is much needed during war.

Maintain body-to-body contact“

Especially for younger children.

Works:
• long hugs (minimum 20–30 seconds)
• sitting next to each other under a blanket
• holding hands
• shared reading
• hand or foot massage

Such contact reduces cortisol levels and calms the emotional part of the brain.

Ensure physical activity

When the body moves, the nervous system releases tension more quickly.

For children and adults, the following are suitable:
• walking even within the house or yard
• stretching
• dancing
• games that involve movement
• small charges together

Movement is one of the simplest and most effective anti-stress measures.

Normalize sleep

During prolonged stress, sleep is the first thing to be disrupted, but it is the foundation of recovery.

Helps:
• reducing gadgets in the evening
• consistent bedtime
• quiet preparation for sleep (dim light, warm drink, fairy tale)
• minimum news after 6:00 PM
• a comfortable space for the child (night light, ritual, favorite toy)

When sleep is restored, anxiety, stomach aches, and the frequency of colds decrease.

Talk about feelings in simple words

It is not always necessary to give complicated explanations.

For children:
• "You're scared now, I'm here"«
• «Your feelings matter»
• "You are safe"«

Parental stability is the strongest protective factor for a child's psyche.

Adult:
• discussion with loved ones
• short daily dialogues about how you feel
• shared evening rituals

It has been proven that spoken emotions are more easily experienced by the body.

Stay connected with loved ones

Even a short video meeting or voice message can make the day more stable.

Useful:
• have a circle of "your people"«
• maintain regular contact
• encourage children to stay in touch with friends

Social support significantly reduces the physiological impact of stress.

Allow yourself small sources of joy.

In times of war, it sometimes seems like joy is inappropriate. But that's not the case—the brain needs positive signals.

These can be:
• favorite tea
• 10 minutes of hobby
• watching a light cartoon or movie
• reading
• any little thing that gives a feeling of warmth

These moments do not "distract from reality," but help the nervous system recover.

Ask for help when you need it.

This is not weakness, but a manifestation of strength and responsibility for the family.

It is worth consulting a doctor or psychologist if:
• the child cannot fall asleep for a long time
• frequent stomach or headache pains appeared
• there are sudden changes in behavior
• the adult feels exhausted and cannot overcome it
• anxiety prevents you from working or doing daily tasks

Professional support can significantly change a family's situation.

Even in difficult times, the body is able to recover if it is supported. In times of war, it is especially important to allow yourself care and rest, because the health of the entire family depends on it.