It’s a day just like any other. You’re scrolling through your phone, like you normally do, when something stops you in your tracks. It might be a news story or a specific video. Maybe a comment thread catches your attention. Suddenly, you’re not just upset about what’s happening in the world, but you’re feeling a full flood of emotions.
If something like this has happened to you, you might be experiencing what’s known as a trauma response triggered by current events. Let’s take a look at what’s really going on and what you can do about it.
Why the News Hits Differently
When you’ve lived through a hard experience, whether an unsafe home environment or a relationship that left a scar, your nervous system isn’t programmed to simply move on. It learned a lesson and stays on alert, just in case something similar happens.
If a news story mirrors a personal experience from your past, your brain can’t always distinguish between what’s happening to someone else and what is happening to you. In either scenario, it registers as a threat, and your body acts accordingly.
This is true for teens and young adults, whose nervous systems are still developing and who consume high amounts of news through fast-moving, emotionally charged social media platforms. Even without any past trauma, the sheer volume and pace of social media scrolling is a lot.
Signs You Are Being Activated
If your scrolling through current events is pulling you into a sad or angry place, this is a red flag to pay attention to. Some signs that old wounds are getting stirred up include:
- Feeling emotionally numb or disconnected from things that normally bring joy
- Being set off by little details or more than usual
- Having persistent thoughts about a story even after you’ve put your phone down
- Having trouble sleeping
- Feeling more anxious than usual
- Feeling a sense of dread that is beyond what the situation calls for
These responses mean your nervous system is doing its job to protect you.
What Actually Can Help
The goal when you’re activated isn’t to push through. You want to find a way to return to the present moment, reminding your nervous system that you are safe.
Everyone responds differently, but there are a few common strategies that can genuinely help:
- Name what’s happening. There’s a specific power that comes with acknowledging that you’re having a trauma response. This admission creates distance between you and these feelings, making them easier to work with.
- Get back in your body. Trauma can pull you out of your present. Movement, deep breathing, grounding your feet on the floor, and engaging your senses can all help signal to your nervous system that you’re safe.
- Limit your media intake. Keeping yourself informed about current events is important, but doomscrolling for hours is not the way to do it. Closing the app and putting the phone down are okay, especially on a challenging day. You’re allowed to take a break without it meaning that you don’t care.
- Reach out to someone you trust. Isolation is one thing that fuels trauma. Counter that with maintaining your connections.
When Grounding Isn’t Enough
Current events keep coming, and the news never sleeps. If you are dealing with a heavy history, grounding techniques can only go so far. Your wounds may need different support.
Therapy, especially EMDR therapy, is specifically designed to help your brain reprocess your traumatic memories so they don’t continue to trigger you in waves of news content. Staying stuck in this cycle isn’t your only option. We are here to help you break it. Reach out today to get started.