Seeing What You Can’t Unsee

Once in a while, we come across something we really wish we hadn't seen. It could be an upsetting image on the news, a scene in a movie, or something surprising in our daily life. When this happens, it's completely normal to feel shaken. Your mind and body can react before you even have a chance to figure out what happened.

If you've recently been exposed to something that was traumatic in any way, here are some kind and gentle ways to take care of yourself.

Acknowledge How You Feel

Your reaction is valid, no matter what it is. It's okay to feel discomfort, sadness, or even anger or numbness. There's no need to judge yourself for how you feel. Just gently acknowledging, "That was hard for me to see," is a compassionate first step toward grounding yourself.

Breathe and Find Your Center

You may notice some tension in your body. Take a moment to pause and try a slow inhale. Then, let your exhale be a little longer. Even just a few breaths like this can help send a signal to your nervous system that you are safe in this moment.

Gently Redirect Your Focus

Look around your current space and notice three things that feel safe, neutral, or comforting. This could be the softness of a blanket, the sound of a familiar voice, or the warmth of your hands resting in your lap. Shifting your attention gives your brain a chance to gently anchor back into the present.

Step Away If You Need To

If you can, take a break from screens, or from the place or situation where you saw the unwanted image. Sometimes, even just a few minutes of distance can help ease the intensity of your reaction.

Be Kind to Yourself

After the experience, do something that feels nurturing. You could sip on some warm tea, listen to calming music, write down your feelings, or step outside for some fresh air. These small, intentional acts of kindness remind you that you deserve gentleness.

Know It's Okay to Talk

If what you saw feels heavy or keeps lingering in your mind, remember that you don't have to carry it alone. Consider talking with a compassionate professional or someone you trust. Sharing the weight can make the burden feel much lighter.

By using these gentle and intentional self-care practices, you can kindly guide yourself back to a place of peace.

Remember: what you experienced is valid, and you don't have to carry the weight alone. 

If your feelings are too heavy or persistent, the counselors at Bodhi Counseling are here to help. Our compassionate therapists offer you a supportive and safe space to talk through your experience and find a path forward. Contact us today to schedule a free consultation.

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