Do you ever find yourself watching the news or listening to a friend tell you about something they heard that happened to someone and experience a sinking feeling in your body? That feeling where you just think: “again?”. In the age where information and news is at our finger tips and where it’s everywhere we can easily feel overwhelmed by the images and stories that we are bombarded with. This phenomenon, known as vicarious trauma, can significantly impact mental health. Understanding and managing this form of secondary trauma is crucial in maintaining psychological well-being in an era of constant connectivity.

Vicarious trauma, also referred to as secondary traumatic stress, occurs when individuals are exposed to the traumatic experiences of others, often through media coverage or direct communication. This can lead to symptoms similar to those experienced by the primary victims, including anxiety, depression, and intrusive thoughts.

Key Symptoms of Vicarious Trauma:

Emotional Distress: Persistent feelings of sadness, anger, or helplessness.
Cognitive Changes: Difficulty concentrating, persistent worry, or intrusive thoughts related to the traumatic events.
Physical Symptoms: Fatigue, headaches, or changes in sleep patterns.
Behavioural Changes: Withdrawal from social activities, increased irritability, or changes in daily routines.

Strategies to Manage Vicarious Trauma

Limit Exposure to Distressing Content: While staying informed is important, it is equally crucial to set boundaries on news consumption. Allocate specific times of the day to check news updates and avoid constant monitoring. Opt for trusted news sources and avoid sensationalist media that may exacerbate stress.
Engage in Self-Care Practices: Prioritise activities that promote relaxation and well-being. Regular exercise, adequate sleep, and a balanced diet can help mitigate the physical effects of stress. Mindfulness practices such as meditation, deep breathing exercises, and yoga can also help in managing emotional distress.
Develop Healthy Coping Mechanisms: Engage in hobbies and activities that bring joy and fulfilment. Creative outlets such as writing, painting, or playing music can provide a therapeutic escape from stress. Social activities and connecting with loved ones can also offer emotional support and reduce feelings of isolation.
Seek Professional Support: If feelings of vicarious trauma become overwhelming, seeking help from a mental health professional is advisable. Therapy can provide a safe space to process emotions and develop coping strategies. Cognitive-behavioural therapy (CBT) and other therapeutic approaches can be particularly effective in addressing symptoms of secondary trauma.
Practice Emotional Regulation Techniques: Techniques such as grounding exercises and progressive muscle relaxation can help manage acute stress reactions. Grounding exercises involve focusing on the present moment and engaging the senses to reduce anxiety. Progressive muscle relaxation involves systematically tensing and relaxing muscle groups to promote physical and emotional relaxation.
Create a Supportive Environment: Surround yourself with supportive individuals who understand and validate your feelings. Discussing your experiences with friends, family, or support groups can provide comfort and a sense of community. Sharing strategies for coping can also be mutually beneficial.
Maintain Perspective and Focus on Positive Action: While it is important to acknowledge the reality of global events, it is also beneficial to focus on positive actions. Engage in activities that contribute to positive change, such as volunteering or supporting charitable causes. Taking action can provide a sense of agency and mitigate feelings of helplessness.
Practice Digital Detox: Regular breaks from digital devices can help reduce exposure to distressing content and provide an opportunity to reconnect with the physical world. Consider implementing “digital detox” periods where you disconnect from all electronic devices for a few hours or a day.

Vicarious trauma from exposure to world news and catastrophic events is a growing concern in our highly connected society. By understanding the symptoms and implementing strategies to manage this form of secondary trauma, individuals can protect their mental health while staying informed about global events. It is important to strike a balance between being informed and maintaining emotional well-being.

If you find that vicarious trauma is significantly impacting your daily life, do not hesitate to seek professional support. Mental health professionals can provide valuable tools and strategies to help you navigate these challenging times. Remember, taking care of your mental health is not only beneficial for you but also enables you to support others more effectively.

For further support our highly trained psychologists can help. Please call our team on 9882-8874 to book in with one of our team members today. Alternatively fill in our contact form here to get in touch.

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This blog was written and prepared by Dr Celin Gelgec – Clinic Director and Clinical Psychologist at Melbourne Wellbeing Group.