In today's world, we are constantly bombarded with disturbing news and traumatic events through social media and other platforms. As we scroll through stories of violence, tragedy, and death, it's not unusual to feel overwhelmed, anxious, or even fearful. But what happens when this constant exposure to bad news starts to take a toll on our mental health? Can witnessing trauma, even from a distance, have the same impact as being directly involved in it? Let's break it down with psychologist Mikhail Berezin, who explains the psychological effects of constant exposure to traumatic events and offers self-help strategies to cope with it.

Understanding “Witness PTSD” and Its Effects

Although there is no official term for "eyewitness trauma," it encompasses two main concepts: witness PTSD and the emotional toll of continuous exposure to disturbing news. These phenomena can have a significant impact on your well-being, even if you haven’t directly experienced a traumatic event.

Witness PTSD occurs when someone observes a traumatic event or hears about it secondhand. It’s a psychological condition that can develop even if you weren't directly involved in the incident. For example, witnessing a violent attack on the street or hearing about a horrific event can still trigger trauma, leading to what’s known as bystander PTSD.

How Witness PTSD Manifests

When you witness a traumatic event, your body and mind may respond with a fight or flight reaction. This means that you might freeze, feel numb, or become disoriented, while others may experience intense anxiety or confusion. In the initial days following the event, you may feel emotionally detached or disoriented.

If these responses don’t subside within a few days, they may evolve into acute stress disorder (ASD), which can last up to a month. Symptoms of ASD include:

• Intrusive thoughts or memories: You may have vivid flashbacks or nightmares related to the traumatic event, making it difficult to move past the experience.
• Avoidance: A natural response may be to avoid anything that reminds you of the trauma. This includes avoiding people, places, or even your own emotions associated with the event.
• Mood changes: You might feel constantly on edge, hyper-alert, or excessively anxious. Difficulty sleeping, increased irritability, or feelings of depression may also occur.

If these symptoms persist beyond a month, post-traumatic stress disorder (PTSD) may develop, which can severely impact daily life. Although PTSD can resolve for some individuals over time, it often requires professional treatment. Trauma-focused cognitive behavioral therapy (CBT) and EMDR therapy are effective treatment methods, and in some cases, medication may be prescribed.

The Emotional Toll of Constantly Consuming Bad News

While PTSD is typically associated with direct trauma, witnessing disturbing news on a daily basis can also cause harm. Although reading or watching tragic events online may not technically classify as PTSD, constant exposure to negative content can trigger stress, anxiety, and other mental health issues.

This form of stress isn’t about the traumatic event itself, but the cumulative emotional impact of consuming a continuous stream of violent or distressing news. Over time, this can lead to feelings of helplessness, sadness, or frustration. Repeated exposure can cause a person to feel anxious, depressed, or even desensitized to violence.

Some people may become desensitized to traumatic content, experiencing less emotional reaction over time. For others, prolonged exposure may increase aggression, heightened anxiety, or intrusive thoughts. How we react depends on our unique experiences, personality, and overall mental health.

If you’re frequently experiencing intrusive thoughts or a heightened sense of anxiety after watching disturbing news stories, it’s a sign that your emotional state is being affected. Although these symptoms might not meet the clinical threshold for PTSD, they are still valid and deserve attention.

Self-Care Techniques to Cope with the Emotional Impact of the News

If you're feeling emotionally drained from the constant barrage of bad news, it's essential to validate your feelings and take steps to care for yourself. Here are some strategies you can use to regain balance:

1. Acknowledge Your Feelings: It’s normal to feel anxious, sad, or helpless after consuming distressing content. Instead of dismissing these feelings, accept them as a natural response to the situation. Self-validation is key to maintaining your mental health.

2. Limit News Consumption: If you find yourself constantly checking the news, try to set boundaries. Challenge the belief that you need to stay up-to-date with every piece of bad news. You don’t have to consume content every minute of the day. Set time limits on checking news or social media to reduce the emotional toll.

3. Take Control of What You Can: Watching traumatic events unfold can leave you feeling powerless. To counteract this, focus on activities that you can control and that bring you comfort. This might include spending time with loved ones, taking a walk in nature, or engaging in a hobby that brings you joy. Reconnecting with things that are within your control can restore a sense of agency and calm.

4. Practice Relaxation Techniques: Stress-relieving activities such as deep breathing, meditation, or mindfulness can help manage the anxiety that arises from consuming disturbing news. These techniques can reduce the immediate emotional impact and help you regain a sense of inner peace.

5. Engage in Activities That Replenish Your Energy: While it’s easy to become absorbed in the negative aspects of the world, don’t forget to take time for activities that recharge you. Whether it’s exercising, reading, listening to music, or connecting with loved ones, ensure that you’re dedicating time to things that bring you joy and restore your mental health.

6. Seek Support If Needed: If your emotional reaction to news is persistent and starts to interfere with your daily life, it may be helpful to speak with a therapist. A professional can help you process your feelings and offer strategies to cope with the emotional impact of continuous trauma exposure.

When to Seek Help

If you find that your mood is persistently low, you’re feeling overwhelmed, or the effects of trauma exposure last for several weeks, it may be time to seek professional help. A therapist can guide you through the healing process and provide strategies for managing stress, trauma, and anxiety in healthy ways.