We live in a time of up-to-the-minute news. Wherever there is a device, there are headlines and media feeds flooding you with the traumatic details of crimes, disasters, and diseases. It’s no wonder that some of our minds and bodies react unhelpfully to the daily stream of distress. Even if we weren’t the ones who were directly affected.

What about you? Do you feel deeply tied to the actual news victims’ anxiety, loss, confusion, or vulnerable state? If so, you aren’t alone. 

If you also find that you can’t shake off the harm in the headlines, please resist the urge to feel ashamed or push your emotions aside. Just because you aren’t part of the news story, doesn’t mean you should minimize your own internal distress. In fact, it’s important to determine whether you are experiencing an increasingly common form of trauma yourself.

Referred to as secondary trauma, emotional and bodily upset can occur when a person learns of others’ first-hand traumatic experiences. Despite the indirect connection to the events, many media consumers feel 1) as though they were actually there, 2) as though they are suffering along with the victims, or 3) that they are bound to the trauma through a similar social identity.

So, what is the key to relief? How can you take care of yourself if disturbing current events leave you persistently upset, distressed, or re-traumatized by events in your past?

First, Know the Signs of Secondary Trauma

Everyone experiences trauma in their own way. However, there are common secondary trauma symptoms that may apply to you. Ask yourself the following:

• Am I often affected by intrusive or repetitive thoughts related to a media story or event?

• Do I deal with chronic sleeplessness or fatigue?

• Have I been dealing with news-related hypervigilance?

• Am I experiencing a continuous cycle of unhappiness, hopelessness, or other negativity connected to the news event?

• Do I resort to minimizing or avoidance when triggers or discussions about the disturbing event arise?

• Are my focus and concentration disrupted?

• Am I living with unresolved emotional exhaustion?

• Is news-related discomfort or tension triggered or recurring in my body?

• Am I coping with trauma via detachment or withdrawal from others?

• Does persistent anxiety or negativity interfere with my life and relationships?

If you answered “yes” to the bulk of these questions, you might be suffering from secondary trauma. To alleviate rumination about disturbing headlines (or the victims involved), learning to pay attention to your thoughts and behavior is key.

Accept That Your Secondary Trauma Deserves Attention

A secondary trauma response often happens when a person personally identifies with the victim. Paying attention to that connection is important.

• Are you a parent who can’t get school shooting news coverage out of your mind?

• Do the stories of sick and dying COVID or monkeypox sufferers keep you from socializing?

• Have you struggled with anger or deep sadness in the wake of media reports about hate crimes directed at people like you or those you love?

Unlike compassion or deeply felt empathy, secondary trauma is unproductive and can even be debilitating without support and perspective.

If you are suffering this way, you may feel embarrassed regarding the intensity of your feelings. You may also worry that you don’t have a right to feel as impacted as you do. Try not to control or judge your emotions. Give yourself permission to acknowledge and accept them.

Then, move forward with a bit more self-compassion.

You Can Cope with Secondary Trauma with These Strategies…

Soothe Mental Stress with Healthy Routines & Activity

Find activities to help distract and calm you. Dig into routines that boost movement, nutrition, and ample rest. Try to avoid misuse of food, drugs, and alcohol as they can create additional problems long-term. Additionally, choose a regular bedtime, eat well, and exercise daily to support overall well-being.

Dedicate Yourself to a Digital Diet

The internet never takes a break. Social media posts, pop-ups, and rolling reports spread the most disturbing news and headlines constantly. Therefore, changing the type of news you digest and reducing time spent online may be crucial for your mental health.

Share Your Struggles With Trustworthy People  

Prioritize healthy relationships right now. Sharing your feelings with nonjudgmental people can interrupt rumination and reshape your perspective. Communicate your struggles with the news and what the stories mean to you. Opening up to a loved one or therapist can help you process internal stress productively.

Connect with Your Real World Community

Traumatic news may feel less stressful when you have ongoing community interaction. This helps counteract the disheartening litany of violence and disconnect in the media. Consider volunteering, social clubs, or daily visits with your neighbors or community groups. This fosters a sense of connection and contribution that is both soothing and satisfying.

Consider Trauma Treatment

Are you ready to feel better and live with far less fear and worry? Secondary trauma can feel even worse if it feels misunderstood or dismissed by others. To process your response to the headlines and crises of others it is crucial to share it and develop productive coping mechanisms. Regardless of how you come by trauma, healing takes time.

Consider the help of a professional. Why? Feeling heard and validated is an essential part of comfort and lasting recovery. A therapist can help you manage your emotional state safely and patiently as you determine the best way forward.

Let’s take the next step together. I am experienced and qualified to help you heal. Please read more about our Trauma Treatment services. Contact me for a consultation soon.