Is the world feeling heavy and uncertain lately? Vicarious trauma can creep in when every headline, every shocking video, every story of pain, we see it all. This constant exposure can trigger our nervous system, keeping it on high alert as if we’re in danger ourselves. When the nervous system is stuck in this “survival mode,” it activates the fight, flight, or freeze response. Over time, this can leave us feeling emotionally drained, exhausted, helpless, or hopeless. Even if we’re not directly in danger, the repeated exposure to violence, suffering, or disaster through social media and news can feel traumatizing, because our bodies respond as if we are experiencing the threat firsthand.

Vicarious Trauma

Vicarious trauma refers to the psychological, emotional, and cognitive changes that can occur when someone is repeatedly exposed to the traumatic experiences of others, even when they haven’t directly experienced the trauma themselves. This often happens through empathic engagement: hearing about or witnessing trauma via survivors, clients, media reports, or other second-hand sources. The effects of vicarious trauma can be subtle at first but build up over time.

What are some strategies I can put into action to reduce vicarious trauma?

It’s important to stay informed, but it’s just as important to protect your own mental wellbeing when dealing with vicarious trauma.

1) Unplug

Limit your time watching the news and on social media. Ditch the doom scrolling! Set specific times of the day to check the news and social media. This keeps your nervous system in high alert and reduces the buildup of vicarious trauma. You don’t have to watch all content. Be extra careful with watching graphic footage and videos.

2) Name and feel your emotions

As Dr. Daniel J. Siegel says, “Name it to Tame it.” When you put your feelings into words, it helps calm the emotional brain and engage the thinking brain. Labeling emotions brings clarity, creates distance from overwhelming feelings, and improves self-awareness so you can manage them more effectively. Allow yourself to feel without judgment—this is an important step in addressing vicarious trauma.

3) Balance Awareness with Action

Focus on what you can do: donate, volunteer, sign petitions, support local initiatives. Taking meaningful action helps replace helplessness with empowerment and counters the hopelessness that vicarious trauma can create.

4) Spend time with loved ones and connect with community

Share your feelings with loved ones and people you trust. Staying connected helps reduce the isolation that often accompanies vicarious trauma.

5) Maintain routine

I know this one can be hard—but try to stick to regular sleep, exercise, and meal schedules. Stability in daily habits helps counter the chaos of external events and lowers the impact of vicarious trauma on your body and mind.

6) Ground Yourself in the Present

Practice grounding techniques: deep breathing, noticing your surroundings, stretching, getting outside in nature. This can help calm the nervous system and ease symptoms of vicarious trauma.

7) Seek Professional Help

If distress lingers or starts to interfere with your daily life, consider talking with a mental health professional. Therapy provides a safe space to process difficult emotions, gain perspective, and learn coping strategies tailored to you. Professional support is often the most effective way to heal from vicarious trauma.

And remember—caring for yourself doesn’t mean turning away from the world. It means making sure you have the capacity to face it.

Our therapists at Bona Fide Psychotherapy and Counselling are here to help! You can book a free 15-minute phone consultation with us here.