Protecting Our Hearts from Vicarious Trauma
Finding Hope in a World of Violence: Protecting Our Hearts from Vicarious Trauma
Scrolling through the news or social media, it often feels like we are surrounded by stories of violence, conflict, and tragedy. These images and headlines can weigh heavily on our hearts—even if the violence didn’t happen to us directly. This emotional weight is often called vicarious trauma—the pain and stress we absorb simply from witnessing the suffering of others.
At The Porch Swing KC, we know how overwhelming this can feel. We also know that hope, healing, and resilience are still possible.
What Is Vicarious Trauma?
Vicarious trauma happens when repeated exposure to painful stories, videos, or images affects us emotionally, mentally, or even physically. You might notice:
Feeling emotionally drained after scrolling social media
Difficulty sleeping or replaying distressing images in your mind
Increased irritability, anxiety, or hopelessness
Feeling numb or detached
If any of this sounds familiar, you are not alone. Many of us are carrying invisible weight from the stories we see online every day.
How to Prevent Vicarious Trauma
While we can’t control every image or headline that pops up on our screens, we can take steps to protect our hearts and minds:
Limit Your Exposure
Give yourself permission to step away. Turn off notifications, set time limits, or take intentional breaks from social media.Curate Your Feed
Follow accounts that inspire hope, healing, and creativity. Unfollow sources that repeatedly leave you feeling heavy or overwhelmed.Ground Yourself in the Present
When difficult images linger, pause and ground yourself—notice your breath, name five things around you, or step outside for fresh air.Talk It Out
Share your feelings with trusted friends, family, or a counselor. Naming your emotions helps release their hold.Create Rituals of Care
Balance consumption of difficult news with practices that restore you—journaling, prayer, movement, art, or time in nature.
Choosing Hope in the Midst of Violence
Hope is not about ignoring pain or pretending violence doesn’t exist. Hope is about believing that goodness and healing can still rise, even when the world feels heavy.
Look for stories of resilience and helpers in times of crisis.
Celebrate small moments of beauty and kindness.
Remember that change often begins with small, intentional actions.
As the writer Fred Rogers once reminded us: “Look for the helpers.” Hope lives in those helpers—and it can live in us, too.
You Don’t Have to Carry It Alone
If you find yourself feeling weighed down by the constant stream of violence online, counseling can help. At The Porch Swing KC, we offer a safe and compassionate space to process vicarious trauma, reconnect with your resilience, and rediscover hope.
📍 If you’re seeking trauma counseling in Kansas City (coming soon in the Twin Cities), or simply a space to rest and breathe, we’d be honored to sit with you on the porch swing.
