University of Social Welfare and Rehabilitation Sciences

How to Maintain Mental Health for Ourselves and Our Children During War // A Psychological Guide to Coping with Stress in WartimeA faculty member of the Psychology Department at the University of Social Welfare and Rehabilitation Sciences has provided expert guidelines for coping with war-induced stress, emphasizing the importance of parental supervision regarding children's exposure to news, managing media literacy through the Hope Index, and maintaining sleep rhythms.According to a report by the Webda University reporter, Dr. Zoha Hajiha, a faculty member of the Psychology Department at the University of Social Welfare and Rehabilitation Sciences  stated: When facing major hazards, particularly war, constant minute-by-minute news checking and the use of toxic media networks can exacerbate anxiety and psychological damage within society.Referring to mental health challenges during crises, she identified managing news exposure as one of the most critical components.The mental health specialist emphasized: Children should not be completely isolated from reality, nor should they be allowed to encounter news without censorship. Instead, news exposure must be strictly supervised by adults and focused on safety-oriented aspects (such as the rapid response of rescue forces and police) so that the child feels a sense of control and security.Childcare Based on Age GroupsDr. Hajiha proposed the following strategies by differentiating the psychological needs of children:Children under 3 years old: This group derives their sense of security directly from their parents. She emphasized that managing parental fear and stress is vital at this age, as children learn from their parents' reactions. Using soothing language, such as You are safe, and providing physical affection through hugging, are essential during this period.Children aged 3 to 6 years: These children have higher cognitive abilities and need an information outlet to express concerns such as the death of parents or damage to the home.Dr. Hajiha recommended approaching these concerns with a calming demeanor and providing solutions. She emphasized teaching them emergency numbers (Police, Fire Department, and Ambulance) and practicing identifying a safe place in the house through play and drills. Additionally, maintaining daily routines and substituting pleasant activities when previous schedules cannot be met are key factors in reducing anxiety at this age.Media Literacy and the Hope Index in Selecting SourcesAddressing stress caused by news, the psychology expert stated: Instead of continuous, minute-by-minute news consumption, it is better to select only one or two reliable networks or channels and check them at specific times.Highlighting the importance of media literacy, she introduced a new concept called the Hope Index, stating: In crisis conditions, one should utilize networks and channels that foster hope.Dr. Hajiha also, referring to the aggression of the Zionist regime, stressed the necessity of avoiding toxic Persian-language networks, such as Iran International, which she noted are financially and ideologically supported by the Zionist regime.The Sleep Quality Crisis and Improvement StrategiesIn conclusion, Dr. Hajiha identified sleep quality as one of the most vulnerable aspects of lifestyle during wartime. She cited changes in sleep timing, difficulty falling asleep, and fragmented waking as primary consequences of stress. To improve sleep quality, she offered the following recommendations:1. Strictly adhering to a regular sleep-wake rhythm.2. Avoiding caffeine and coffee at least 3 hours before bedtime.3. Avoiding screens (mobile phones and television) 30 minutes before sleep.4. Writing down thoughts and concerns on paper before bed to reduce rumination.

Finally, she warned that if one is unable to control repetitive negative thoughts, immediate consultation with a mental health professional is essential.