In today’s world, it can feel like every time you open your phone, there’s something new to process — conflict, tragedy, or crisis. Whatever is happening in the news or online right now, you may notice yourself feeling anxious, sad, or even shut down.

This reaction isn’t weakness or over-sensitivity. It’s a natural response known as vicarious trauma — and it can affect anyone.

What Is Vicarious Trauma?

Vicarious trauma is the emotional residue that comes from witnessing the pain, fear, or suffering of others — whether that’s through news coverage, social media, or hearing stories in your community.

Importantly, vicarious trauma is not about which “side” of an issue you are on. It’s about your nervous system carrying the weight of what it’s seeing and hearing.

The Neuroscience of Vicarious Trauma

Our brains are wired for connection. When we see someone suffering, mirror neurons activate, allowing us to empathize. The brain’s amygdala (threat centre) and stress response system can respond as if we were personally in danger — even when the situation is far away.

This means our bodies might experience:
    •    Rapid heartbeat or tightness in the chest
    •    Restless nights or difficulty focusing
    •    Feeling emotionally numb or on edge
    •    A sense of hopelessness or helplessness

Common Signs You Might Notice

Vicarious trauma can affect thoughts, emotions, and behaviour.
    •    Emotional: sadness, anger, helplessness, hopelessness
    •    Cognitive: preoccupation with the news, racing thoughts, difficulty concentrating
    •    Physical: headaches, fatigue, muscle tension, insomnia
    •    Behavioural: irritability, withdrawal, loss of motivation

Caring for Your Nervous System

You can’t stop the world from being hard — but you can give your mind and body space to recover.

Try these evidence-based strategies:
    •    Take media breaks: Limit how often you check updates.
    •    Ground your body: Deep breathing, stretching, or going outside helps signal safety to the brain.
    •    Connect with others: Co-regulation — feeling safe with another person — calms the nervous system.
    •    Create rituals: When you stop consuming news, do something sensory (shower, music, candlelight) to help transition out of “alert mode.”

How Therapy Can Help

Processing vicarious trauma with a therapist can help you:
    •    Release what your body has been holding
    •    Stay compassionate without becoming overwhelmed
    •    Build coping tools so you can stay engaged without burning out

At VOX Mental Health, we hold space for all perspectives. Our goal is to help you feel safe, grounded, and supported — no matter what is happening in the world.