The Ripple Effect: How Global Trauma Impacts Our Mental Well-Being

The world is at our fingertips, and it’s never been easier to stay connected. We open a news or social media app, and in an instant, we are connected to what’s happening in the world. A local tragedy in the community. A natural disaster thousands of miles away. A war halfway across the world. It’s all there right in front of us, just one click or tap away. This constant stream of news demonstrably impacts us and our mental well-being. While our access and connection are important and offer incredible benefits, it also means we are constantly being bombarded with stories containing violence, conflict, pain, and suffering. Sometimes making it hard to escape even if we want to.

This constant exposure to trauma, even if we aren’t directly involved, can manifest in what is referred to as vicarious trauma. As human beings, we are wired for empathy. We connect with others, and we feel their pain - and this is a beautiful thing! But when empathy is constantly being challenged, it can take an emotional toll. Vicarious trauma is like consuming the emotional residue of a trauma – the fear, the anxiety, the sadness, the anger – even without directly experiencing it. We can also think of it as second-hand emotional exhaustion, and it shows up in different ways.

Anxiety and irritability - if your nervous system is consistently on high alert, you may experience heightened anxiety, easily startled reactions, and irritability. Everyday situations can feel overwhelming, and you may find yourself snapping at others more frequently.

Sleep disturbances - your brain may be struggling to process an emotional overload, and this can lead to disrupted sleep patterns like trouble falling asleep, restlessness, or vivid dreams and nightmares.

Intrusive thoughts - you may experience unwelcome images or memories related to the traumatic event. They may pop into your head unexpectedly and can trigger feelings of anxiety and stress, even days or weeks after exposure.

Emotional numbness - you may experience feelings of detachment, disassociation, or an inability to connect with your feelings or with others’ feelings. This can also lead to isolation.

Physical symptoms - stress can manifest itself physically in the form of headaches, stomachaches, or muscle tension just to name a few. This is your body’s way of telling you that you need a break.

Social withdrawal - you may feel reduced motivation and find it easy to avoid people, places, and things that used to bring joy.

Compassion fatigue - this happens when you feel emotionally drained from constantly witnessing the suffering and pain of others, also referred to as empathy burnout. This is especially relevant for those who work directly with trauma survivors including healthcare professionals, social workers, and first responders.

Experiencing any of these symptoms is normal and is a testament to your empathy and human connectedness to the world. It is natural to feel overwhelmed while your brain is trying to make sense of tragedy and suffering. The good news is that there are steps you can take to protect your mental well-being. The following are some strategies to help you cope:

Set boundaries with your news consumption. You can limit your exposure to news and social media by being mindful of how much time you’re spending on it and giving yourself a time limit, or incorporating digital detox days. It’s also important to take breaks throughout the day, especially before bed to give your mind time to process and rest.

Prioritize your self-care. This is essential! Make time for exercise, spend time with loved ones, spend time in nature – anything that helps you relax, de-stress, and recharge. What makes you feel better? Do that!

Connect with others. Reach out to friends, family, or a therapist. Sharing your feelings can help. You’re not alone in processing these difficult emotions.

Practice mindfulness. This includes things like meditation, deep breathing, and focusing on your physical senses to help center you and bring you back to the present moment.

Focus on what you can control. Global tragedies can feel overwhelming and out of our control but focusing on what you can control – actions, reactions, and self-care – can reduce feelings of helplessness. You can also try volunteering for a cause you’re passionate about, advocate for change in your community, or simply focus on your well-being.

Seek professional help. If you’re struggling, please don’t hesitate to reach out. You are not alone and our therapists at bareWell can provide a safe space and resources to help you process your feelings.

In a world that constantly demands our attention, the greatest act of self-love is tending to our mental health. The goal is not to shield ourselves, but in finding a balance that allows us to remain connected without being overwhelmed by the weight of the world. By acknowledging and understanding your feelings and embracing self-care, you can cultivate the inner strength needed to navigate the complexities of our connected lives.