Vicarious Trauma

 

Vicarious Trauma

Ed Geraty LCSW-C

INSITEintegrative.com

 

The darkest parts of reality continue to unfold with wars and disasters — millions face pain, suffering, separation, fear, loss, hunger, thirst, disease, and desperation. It’s beyond devastating.

Bearing witness to these experiences is nothing like being on the ground, but can be unrelenting in its own right. And, never has there been so much coverage of terror and horror on social media. The pictures. The details. The heinous acts. The constant exposure. The accompanying slurs.

It can evoke deep sadness, significant stress, and vicarious trauma that is far-reaching and potentially long-lasting.

What is vicarious trauma?

Events can negatively affect people a world away from the scene, especially when this involves witnessing fear, pain, grief, and terror that others have experienced. This is the “cost of caring”:  We empathize with victims and this can cause us to  “feel their pain.” We may also feel directly threatened, especially when we relate in some way to those most impacted—“this could be me” or “this will be me.” 

We feel helpless to do anything.

Our attitudes and worldviews shift after exposure to distressing images of these events. This is vicarious trauma—the psychological impact of second-hand exposure to traumatic events. If left unrecognized and, in some cases, untreated, it can lead to depression, anxiety, PTSD, social withdrawal, substance abuse, or suicidal thoughts.

Prevalence varies because of variation in how vicarious trauma is measured and where it’s been studied. But, perhaps most importantly, the extent of suffering depends on the dose of exposure and socio-demographic predisposing factors.

Dose: Media exposure matters

Widespread media coverage of war, and particularly terrorism, has harmful effects on mental and physical health. And the more you interact with social media and television, the worse its impact. We’ve seen this over and over in the literature from other events:  In a 2014 Israeli study, the higher the media exposure during terror attacks, the higher the distress and post-traumatic stress symptoms levels. After 9/11, those who watched 4+ hours of TV coverage daily were more likely to experience acute stress. After 9/11, frequent early exposure to 9/11-related television predicted posttraumatic stress symptoms and physical health problems two to three years later.

After the Boston Marathon bombings, repeated bombing-related media was associated with higher stress than direct exposure. Acute stress steadily increased with additional hours of media exposure.

Unfortunately, most research has focused on television exposure.. Of course, the information landscape has changed. Social media is not unfiltered, mis/disinformation is rampant, and exposure can be unexpected (for example, encountering gruesome photos while scrolling through feeds of pets).

 

Some recent studies have tried to fill the space. One simulation study found community PTSD prevalence almost doubled after social media video sharing of a terror attack compared to television.

Socio-demographic predictors

Everyone can experience vicarious trauma, but certain socio-demographic groups are  at higher risk: Shared social identity with victims. For example, a study on the Pulse nightclub terror attack, which occurred on Latin night, found Hispanics and LGBTQ individuals were more likely to develop acute stress through media exposure than other demographics.

. Pre-event traumatic exposure and/or traumatic loss. Your experience before an event significantly impacts how you experience a current event. One study found direct exposure to 9/11 or Sandy Hook was more likely to cause acute stress after the Boston Marathon bombing.

What can we do?

Of course, social media use can be a positive force too, like increasing social connectedness. One study found that social media was protective against vicarious trauma when the content was focused on heroic acts and viewing information about the conflict itself (rather than the suffering).  There are a number of things we can do to reduce vicarious trauma while remaining up-to-date on news:

Turn off auto-play videos on social media.

Walk away from social media after a time. Put on a timer.

Pay attention to how you’re feelings. If you’re feeling overwhelmed, do activities that make you feel calm or relaxed.

Seek social support. Being around other people who care about you is one of the best ways to reduce stress.

Talk to someone you trust. This can be a family member, a friend, clergy, or a therapist.

Find ways to feel useful. This can include donating to causes that help address the needs of those suffering or even just reaching out to a neighbor or friend who is struggling.

If you have children, monitor what they’re seeing or hearing. As overwhelming as the media exposure is for adults, it can be even more confusing and stressful for kids. The National Child Traumatic Stress Network is a helpful resource for discussing war with kids.

Bottom line

Being witness to terrorist attacks and war can set off a cascade of collective trauma that results in physical, mental, and emotional impairment for thousands; far more extensive and for far longer than we may think. If you’re hurting, overwhelmed, and exhausted, you’re not alone.

 

Info gathered from ptsduk.org

Grief Coping Strategies

Grief is a natural response to loss, and everyone experiences it differently. Here are some ways to cope with grief

1. Talk to a trusted friend or family member about your feelings.
2. Join a support group for people who have experienced similar losses.
3. Write about your thoughts and feelings in a journal.
4. Seek professional counseling or therapy.
5. Practice mindfulness meditation or other relaxation techniques.
6. Spend time in nature or go for a walk in a peaceful setting.
7. Participate in an activity or hobby that brings you joy.
8. Engage in physical exercise to reduce stress and improve mood.
9. Volunteer for a cause that you care about.
10. Read books or articles about grief and coping strategies.
11. Watch movies or documentaries that deal with themes of loss and grief.
12. Write a letter expressing your feelings and thoughts..
13. Seek comfort from a pet or emotional support animal.
14. Attend a religious or spiritual service.
15. Practice self-care activities, such as taking a relaxing bath or getting a massage.
16. Spend time with supportive friends and family members.
17. Seek professional medical care if you are experiencing physical symptoms related to grief, such as difficulty sleeping or loss of appetite.
18. Create a routine or schedule to provide structure and consistency in your daily life.
19. Make a list of things that you are grateful for to help shift your focus to positive emotions.
20. Use affirmations or positive self-talk to combat negative thoughts and feelings.
21. Set goals for yourself to help provide motivation and a sense of accomplishment.
22. Create a playlist of uplifting or meaningful music.
23. Seek comfort from religious or cultural traditions and rituals.
24. Take a break from social media or other triggers that may exacerbate feelings of loss.
25. Practice forgiveness and let go of any guilt or regrets you may have.
26. Take a trip or vacation to a new place to help gain perspective and a change of scenery.
27. Attend a grief retreat or workshop to gain additional support and strategies for coping.
28. Remember to be patient and kind to yourself, and give yourself the time and space you need to heal.

Surviving a breakup

1. Seek support from family and friends.
2. Practice self-care, including exercise, healthy eating, and getting enough sleep.
3. Write in a journal to express your feelings and thoughts.
4. Avoid contact with your ex, at least for a while.
5. Keep yourself busy with work, hobbies, or new activities.
6. Focus on your goals and aspirations for the future.
7. Give yourself time to heal and recover.
8. Learn from the experience and try to identify areas for personal growth.
9. Avoid using alcohol or drugs to cope with the breakup.
10. Don't blame yourself or your ex for the breakup.
11. Practice mindfulness and meditation to reduce stress and anxiety.
12. Be patient with yourself and the healing process.
13. Consider taking a break from social media to avoid triggers.
14. Surround yourself with positive people who lift you up.
15. Practice gratitude by focusing on the good things in your life.
16. Do things that make you happy and bring you joy.
17. Make a list of things you're grateful for.
18. Volunteer or help others in need to feel a sense of purpose.
19. Find ways to laugh and have fun, even if it's just watching a funny movie or show.
20. Get outside and enjoy nature, such as going for a walk or hike.
21. Focus on the present moment and avoid dwelling on the past or future.
22. Avoid comparing yourself to others or their relationships.
23. Practice forgiveness, both for yourself and your ex.
24. Find healthy ways to express your emotions, such as through art or music.
25. Create a vision board or set new goals for yourself.
26. Try something new or take on a new challenge to push yourself out of your comfort zone.
27. Remember that it's okay to feel sad or lonely, but it won't last forever.
28. Finally, be kind to yourself and allow yourself to grieve.

Complicated Grief

If you are dealing with complicated grief, it is important to seek professional help. A mental health professional, such as a therapist or counselor, can help you work through your grief and find ways to cope with your loss. They can also help you identify and address any underlying issues that may be contributing to your grief, such as depression or anxiety.

There are several strategies that can be helpful in dealing with complicated grief:

1. Acknowledge your grief: It is important to allow yourself to feel and express your grief. It is okay to feel a range of emotions, including sadness, anger, and guilt. Avoiding or suppressing your emotions can make your grief worse in the long run.

2. Take care of yourself: Grief can take a physical and emotional toll on your body. Make sure to get enough sleep, eat well, and engage in physical activity. Taking care of your physical health can help you feel better emotionally and mentally.

3. Seek support: It can be helpful to talk to friends and family about your feelings and share your memories of the person you lost. You may also find it helpful to join a support group with others who are also grieving.

4. Find ways to remember your loved one: Engaging in activities that honor your loved one's memory can be a healthy way to cope with your grief. This could include creating a memorial, writing a letter, or participating in a meaningful activity.

5. Practice self-care: Make time for activities that you enjoy and that bring you joy. This can help you find a sense of balance and give you a break from your grief.

6. Seek professional help: If you are struggling to cope with your grief, it is important to seek help from a mental health professional. They can help you work through your grief and find healthy ways to cope.

It is important to remember that everyone experiences grief differently, and there is no right or wrong way to grieve. What is most important is that you find a way to cope with your loss that works for you and helps you find a sense of peace.