Secondary Trauma: How Global Events Can Affect Us
As a therapist working all day in the trenches of trauma and grief, talking with friends abroad, and watching many videos, I could not formulate any clear, coherent thought on world events. I knew how I felt, though.
Like many, I’ve felt devastated, scared for the future, the challenges ahead for so many people, and a sense of helplessness. We feel this way despite the safety we have because of something called secondary trauma.
What is secondary trauma?
Global events command the world's attention, and the widely and repeatedly broadcasted events can contribute to a phenomenon known as secondary trauma. During a war, trauma is no longer limited to the location of the violence and social unrest. Violent and distressing content on social media and the news can leave a lasting impression.
What are examples of secondary trauma?
Frequent exposure to other people’s trauma is the main driver of secondary trauma. This exposure can include:
Witnessing graphic injuries
Seeing people in emotional distress
Viewing physical harm to others
Listening to unnerving stories and first-hand accounts
Symptoms of secondary trauma
The symptoms of secondary trauma range from mild, such as uneasiness, to severe, such as those of PTSD. They may involve:
Constantly imagining or reliving traumatic events
Having nightmares
Having overwhelming feelings of guilt and irritability
Having difficulty concentrating
Being hypervigilant, which is when an individual is constantly on guard against a threat or danger
The axis between grief and fear can lead to restlessness, sleepless nights, an inability to focus, and a sympathetic nervous system arousal. Secondary trauma can significantly impact a person’s ability to function as they normally would.
Does everyone experience secondary trauma?
While anyone can experience secondary trauma, certain groups may be at a higher risk. People with a significant history of exposure to trauma, even people who watch the news frequently, or individuals who are survivors of traumatic events in the past are more susceptible to secondary trauma. Also, secondary traumatic events can act as a trigger for a prior, potentially unprocessed event.
It’s important to stress that everyone is different, and reactions vary to the same or similar occurrences or exposures. Each individual has different triggers. For some, it is viewing explicit physical injuries, while for others, it’s a child's sad or desperate look.
Taking one’s situation into account is also essential. Having a personal connection to an event plays a role, too. There is no particular universal technique or guideline that works for everyone in every situation.
What might Help
If you have found yourself over-consumed by all that’s happening, you’re probably feeling the effects of this in your nervous system. It’s okay to take care of yourself as best you can right now.
I’m asking you to.
Taking Breaks
If watching videos from the war, social media users reduce the video window size and disable autoplay. Turning away from the screen is always an option, too. You can also take regular breaks away from phones and computers if you feel like you’re constantly getting streams of war footage.
Practicing Self-Care
Though, understandably, we may feel the need to stay informed, you also need to prioritize self-care activities that support your physical, emotional, and mental well-being. This can be things like exercise, proper nutrition, and mindfulness techniques.
Normalizing Your Empathy
I can’t emphasize enough that if you are experiencing secondary trauma, there is nothing wrong with you whatsoever, and although this is such a painful time of division and fear, how you’re feeling is normal. It speaks to the fact that you are an empathetic human whose brain and body react appropriately to devastating traumatic experiences.
Enduring grief and trauma, feeling or finding safety, and keeping a healthy body and mind during times of immense overwhelm takes endurance.
Wishing you peace (even if momentarily) today.
