Coping With War: A Biblical Naturopathic Perspective

For those living in Israel—and those with family in Israel

War doesn’t only affect the headlines. It affects the nervous system: sleep gets lighter, emotions swing, digestion changes, and the mind scans for danger. If you’re in Israel, you may be carrying constant vigilance. If you’re outside Israel with loved ones there, you may be carrying helplessness and nonstop checking.

A Biblical Anchor for Unsteady Days

Scripture doesn’t pretend that "fear" isn’t real. It shows people moving through distress while holding onto Adonai—often through simple daily faithfulness.

Two stabilizing ideas:

• Daily Manna: Focus on what’s needed today—water, food, rest, the next step.

• Shabbat Principle: Even in crisis, we need small intervals of stopping to recover.

Nervous System First Aid

1) The Long-Exhale Reset (2 minutes)

Inhale through your nose for 4, exhale slowly for 6–8. Repeat. Longer exhales help the body shift out of high alert.

2) Grounding With a Short Verse (60 seconds)

Choose one phrase you can repeat easily and pair it with slow breathing. Over time, your body learns to associate these words with steadiness and safety.

Tehillim 46,2

Hebrew: אֱלֹהִים לָנוּ מַחֲסֶה וָעֹז • עֶזְרָה בְצָרוֹת נִמְצָא מְאֹד

Transliteration: Elohim lanu machase va’oz • Ezrah b’tzarot nimtza me’od

English:  G-d is for us a refuge and strength— a very present help in troubles.

How to use it:

• Inhale slowly (count 4) while thinking: Elohim lanu machase va’oz

• Exhale slowly (count 6–8) while thinking: Ezrah b’tzarot nimtza me’odRepeat for 6–10 breaths.

3) Sensory Safety (30 seconds)

Hold a warm mug, wrap in a blanket, smell a calming scent, or press your feet into the floor. Simple sensory cues can help interrupt the alarm loop.

News Boundaries Without Ignoring Safety

• Keep necessary alerts ON.

• Pick two check-in windows for general updates (example: morning + late afternoon).

• Avoid news 60 minutes before sleep.

• After updates, do a “closing ritual”: drink water, wash your face/hands, step outside for one minute, say a brief prayer—anything that signals “I’m done for now.”

War-Time Nourishment: Simple + Stabilizing

Stress can disrupt appetite and blood sugar, which often worsens anxiety and irritability.

Aim for:

• Protein 1–2x/day: eggs, yogurt, tuna, chicken, legumes, tofu, nuts

• Fluids + minerals: soup, broth, salted foods (especially if you’re barely eating)

• Steady carbs: oats, rice, bread, potatoes—stability matters

Easy repeat meals (decision-fatigue friendly):

• soup + bread

• yogurt + fruit + nuts

• hummus + pita + cucumber

• rice + eggs

• oats + tahini/peanut butter

Sleep Support (Gentle, Not Perfect)

If sleep is broken right now, you’re not failing—your body is alert.

Try this simple routine:

• Dim lights when possible

• Keep the phone away from the pillow

• Relax jaw → drop shoulders → soften hands (2-minute body scan)

• If you wake and can’t sleep: sit up briefly, sip water, read something calming (even a short Psalm), then try again

Gentle herbal comforts (often used for calming):

• chamomile tea

• lemon balm (Melissa) tea

• lavender aroma

• 

(Herbs/supplements can interact with medications and may not be appropriate for everyone—especially pregnancy/breastfeeding or certain medical conditions. Check with a licensed clinician if unsure.)

Move the Stress Out of the Body (3–5 minutes)

• shake out arms/legs for 60 seconds

• 10 slow squats or wall push-ups

• a brisk walk indoors or outside

• gentle neck/shoulder stretches

Movement helps your body “complete” the stress cycle.

If You’re Outside Israel With Family There

Distance adds its own pain: love + uncertainty + lack of control.

What often helps most:

• Create a check-in agreement (example: “Text ‘safe’ after alerts,” or “We check in at 9 am/9pm.”)

• Choose one practical way to help ( being the updates person for extended family)

  

  
  

• Reduce compulsive checking—choose focused updates and then step back

A simple prayer practice: Help. Protect. Provide. Three words can be more sustainable than pressured, lengthy prayers.

When to Get Extra Support

Consider reaching out to a licensed professional if you notice:

• many nights of little sleep

• frequent panic

• feeling detached or “unreal”

• inability to function

Support is not a lack of fai

th—it’s wise care.

May you receive strength for today, clarity for the next step, and moments of real shalom—even in an unsettled time. May your body find small signs of safety, your mind find steadiness, and your heart find companionship.