Second-Hand Trauma: How the Constant Stream of Bad News is Wrecking Your Mental Health
- Jerusalem Brown, LPC, NCC
- Jan 31
- 4 min read
Why Does the World Feel Like One Big Crisis?
It seems like every time you open your phone, another tragedy is trending. Before you’ve had a chance to process the last devastating event, a fresh wave of bad news floods your timeline. Mass shootings, fires, natural disasters, political chaos—one after the other, with no room to breathe.
This isn’t just news consumption. It’s second-hand trauma.
You don’t have to experience a tragedy firsthand to feel its impact. Merely witnessing suffering—especially in real-time, with raw videos, unfiltered reactions, and a nonstop news cycle—can trigger deep emotional distress. And let’s be real: social media has turned the world's pain into a spectacle, where heartbreak, horror, and outrage go viral within minutes.
This isn’t to say we shouldn’t care. Quite the opposite. Empathy is what makes us human. But there’s a fine line between staying informed and being emotionally overloaded to the point of burnout, anxiety, and hopelessness.
So, how do we stay engaged without being consumed by the weight of the world?
The Cycle of Second-Hand Trauma
The way we consume news today is nothing like it was even 15 years ago. Back then, you got your information from newspapers, the evening news, or word of mouth. Now?
News is instant and constant.
Shocking stories get pushed to the top by algorithms designed to keep you scrolling.
There’s no pause between tragedies—just a conveyor belt of crises.
And it’s not just traditional media pushing negativity. Governments, corporations, and powerful entities thrive on public fear and outrage. They use propaganda, selective reporting, and emotionally charged narratives to shape public opinion and keep people in a constant state of distress.
Fear is profitable. Fear is distracting. Fear keeps people feeling powerless.
And when you’re always bracing for the next catastrophe, your nervous system takes a hit.
Chronic stress spikes cortisol levels—weakening immunity, disrupting sleep, and increasing anxiety.
Repeated exposure to violent imagery can trigger hypervigilance—the brain’s way of staying on high alert for threats, even when you're safe.
Over time, this can lead to compassion fatigue, numbness, or apathy—the feeling that caring is, perhaps, too exhausting.
This is not sustainable.
If we don’t develop healthier ways to process the flood of negativity, we risk becoming emotionally shut down or completely overwhelmed. Neither is good for us—or the causes we care about.
How to Protect Your Mental Health Without Ignoring the World
Staying informed is important, but so is protecting your peace. Here’s how to balance both without falling into the trap of second-hand trauma.
Set Boundaries with the News
You do not need to be plugged into the 24/7 news cycle. Constant updates don’t make you more informed—they make you more anxious.
Limit your exposure. Set specific times to check the news instead of consuming it all day.
Be selective. Follow sources that provide context, not just clickbait panic.
Avoid doomscrolling. If a story is making you spiral, step away. You are allowed to disengage.
Recognize When You’re Being Emotionally Manipulated
Every headline, every viral post, and every breaking news alert is designed to get a reaction out of you. This isn’t just about keeping you informed—it’s about keeping you engaged.
Ask yourself: Is this designed to inform me or to trigger me?
Notice how media frames stories—does it encourage critical thinking or just outrage?
Don’t just react—research. Seek out different perspectives and sources before forming an opinion.
Shift from Helplessness to Action
A constant state of anxiety about world events can make you feel powerless. Instead of consuming "bad news," find small, meaningful ways to take action.
Donate to vetted organizations that are making a real impact.
Volunteer in your local community. Even small acts of service create ripple effects.
Have real conversations. Social media outrage fades, but personal discussions create lasting awareness.
Feeling like you can do something—even on a small scale—helps counteract the helplessness that second-hand trauma creates.
Take Breaks Without Guilt
You are not a bad person for taking a break from the world’s pain. Rest does not equal indifference. Unplug if you must.
Unfollow accounts that only post traumatic content.
Spend time in nature, listen to music, or engage in hobbies that bring you joy instead of stress.
Replace some of your news consumption with uplifting content. Good things are happening in the world, too!
Strengthen Your Nervous System
When you're exposed to constant stress, your body holds onto it. Learning how to discharge that energy is key.
Move your body. Exercise, stretching, and even shaking (yes, literally shaking it off) help release built-up stress.
Practice deep breathing. This signals your brain that you're safe and calms the nervous system.
Prioritize sleep. Lack of rest makes your brain more reactive to stress.
Lean on your people. Community and laughter are some of the best antidotes to second-hand trauma.
Crowning Thoughts
The world is heavy right now, and the emotional weight is real. But you were not built to carry it all at once.
It is okay to step back. It is okay to take a break. It is okay to be intentional about what you consume.
You don’t have to disconnect completely, but you don’t have to be a sponge for every crisis.
There’s a difference between being informed and being inundated. Choose peace where you can. Protect your mind like it’s sacred (because it is).
What’s one way you’re protecting your mental health from second-hand trauma? Drop it in the comments—your strategy might help someone else!
Want more tools for mental wellness? Join the free membership tier, The Welcome Wing, at Mental Health Monarchs for exclusive resources, discussions, and support. Because mental wellness isn’t just about surviving the world—it’s about thriving in it.
Tap into this playlist to guard your peace and reset your energy. Let the vibes flow, and don’t forget to follow Mental Health Monarchs on YouTube! 🎧✨
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