Bearing Witness and Vicarious Trauma

In the past weeks, in both social media and news, I’ve had the opportunity every day to see  videos of people being tackled, dragged, beaten, gassed, and even shot by ICE agents. A quick scroll can feel like entering a war zone. At the same time, many who are in targeted groups and targeted cities are in a war zone of sorts–experiencing constant fear and ongoing toxic stress.

In this article, I’m going to write about vicarious, or secondhand trauma, which is the negative impact of witnessing traumatic events happening to others. But I want to acknowledge that, with current events in the U.S., there is not a clear line between vicarious trauma and direct trauma, and that many are experiencing both. 

We see documentation of violence and abuses everywhere in part because people are trying to speak the truth about what is happening and advocate for change. And I personally feel it’s important for me to bear witness and not turn away altogether. At the same time, though, I’m no good to anyone in my personal life or as a citizen if I run myself into the ground emotionally. Finding this balance is a challenge, and I don’t have all the answers, but understanding vicarious trauma and its warning signs is one thing that can help. 

Witnessing violence or traumatic moments in others’ lives naturally causes us to feel strong emotions. It’s very normal to feel anger, sadness, frustration, and fear. In fact, it’s a sign that your human ability to care about others is intact. Intense exposure may cause emotional disturbance such as thinking a lot about the event, anxiety, sleeplessness, mood changes, or a feeling of shock and numbness. Sometimes these responses resolve on their own with time. But ongoing or excessive exposure without  good coping strategies can cause vicarious traumatization and PTSD symptoms like anxiety, preoccupation, nightmares, depression, and difficulty in relationships. 

To keep things from getting to that point, here are a few things that can help you cope:

• Let yourself feel your emotions. They won’t last forever, and it can cause unnecessary suffering to judge or censor our feelings. But pay attention to your window of tolerance (which I wrote about here), and take steps to regulate your emotions if they’re making you feel panicked, overwhelmed, or shut down.

• Put what you’re feeling into words with a trusted person, or even in a journal.

• Take care of your body and manage stress in ways that work for you. Exercise, adequate sleep, eating well, relaxation strategies, meditation or prayer, time in nature, and engaging in things that bring you joy are helpful.

• Learn the skill of checking in with your body, mind, and emotions to see if you need to care for yourself. We’re often carrying a lot of anxiety and tension without noticing it.

• Find small actions that feel meaningful in the face of disturbing events, whether that’s participating in activism, cultivating care and concern for those around you, making art, or some other form of work.

  
  

Warning signs that exposure to trauma is becoming harmful to your mental health include irritability, feeling on edge or anxious, intrusive thoughts, nightmares, changes in sleep or appetite, physical responses like headaches or stomach upset, and difficulty taking pleasure in things you enjoy. If you’re experiencing these, you may need to find a better balance in the types of information you take in or the work that you’re doing; prioritize rest, healing, and community; and consider therapy if needed.

It’s also important to remember that your experience witnessing traumatic events intersects with  your own life history. Personal trauma history increases your risk for harm from vicarious trauma. This might include experiences directly related to immigration, racism, or family separation, but can also include adverse experiences like abusive relationships or childhood abuse or neglect. You might need to be extra mindful of your mental health and what’s right for you.

Our level of access to information and the events unfolding in the world right now make this a challenging time to be paying attention. It’s hard for each of us in a different way, but understanding mental health can help with some pieces of that puzzle.

If therapy is part of what you need at this time, reach out today for a free consultation.