How Media Coverage of Violence Affects Mental Health
Understanding the Emotional Toll of Staying Informed
In an era where news is just a tap away, staying informed has become part of our daily lives. We wake up to headlines, scroll through social media during lunch, and watch updates before bed. But when the news is filled with violence—political assassinations, escalating war, hunger and malnutrition, and other traumatic events—it can take a toll on our emotional well-being. It’s important to know how this kind of media exposure can affect your mental health and what you can do to care for yourself.
The Emotional Weight of Violent News
Exposure to violent or traumatic news stories can deeply impact how we feel and function. Even when we're not directly involved, our brains can respond as if we were. This phenomenon is known as vicarious trauma, and it can lead to symptoms such as:
Increased anxiety or fear
Sleep disturbances or nightmares
Emotional numbness or detachment
A heightened sense of helplessness or hopelessness
You might find yourself more on-edge, feeling more irritable, or struggling to concentrate. People with a history of trauma are even more vulnerable to the effects of taking in violent or upsetting media.
Unlike traditional media, social media often shows violent events in real time, with little to no filtering. Graphic images, personal reactions, and endless updates can be overwhelming, especially when they appear without warning.
Social media algorithms tend to reinforce this exposure by showing us more of what we engage with. This can create a loop where we’re constantly re-exposed to distressing content, even when we don't seek it out. For individuals who are already managing anxiety, depression, or trauma, this constant stimulation can significantly increase emotional distress and activate a fight, flight, or freeze response in the nervous system.
Ways to Care for Your Mental Health
You don’t have to choose between staying informed and protecting your mental health. Here are some therapist-recommended strategies:
Set boundaries: Limit how often you check the news, and avoid watching it right before bed. Consider reading articles without images and avoiding video content.
Choose your sources carefully: Stick to reputable outlets that report responsibly and avoid sensationalism.
Practice grounding techniques: If a news story is upsetting, take a moment to breathe deeply, go for a walk, or look around you and note 5 things that are blue.
Talk about it: Processing what you see and feel with a therapist, trusted friend, or support group can reduce the emotional burden and help you feel less alone.
Take breaks: It’s okay to disconnect for a while. Your well-being matters and the world doesn’t need another burnt out human.
How Therapy Can Help
If you’re feeling overwhelmed, anxious, or emotionally drained by what you're seeing in the news, therapy can help you navigate those feelings in a safe and supportive environment. You don’t need to go through it alone. Together, we can explore coping strategies, build emotional resilience, and work toward a sense of safety and empowerment—even in uncertain times.
We are living in wild times. There are many heavy and tragic events happening that warrant our attention. And your mental health is worth protecting. By setting boundaries, seeking support, and practicing self-compassion, you can stay informed without becoming overwhelmed.
If you’re feeling anxious, emotionally drained, or struggling to process what you’re seeing in the media, you don’t have to navigate it alone. Talking to a therapist can provide a safe, supportive space to work through your feelings and build tools for resilience.
Ready to take the next step toward protecting your mental and emotion health? Reach out today and let’s talk about how trauma therapy can support you.