Vicarious Trauma in a Digital World: How Our Brains Are Affected—And What We Can Do About It

In our hyperconnected world, it’s easier than ever to stay informed—and harder than ever to stay emotionally unaffected. We're not just emotionally impacted by what happens around us—we can feel trauma through screens. For many of us, vicarious trauma is a growing mental health challenge. Constant exposure to distressing content through your devices can impact your brain and wellbeing.

This article explores what vicarious trauma is, how it affects the brain, how technology amplifies its impact, and, most importantly, what you can do to protect your mental health—including powerful somatic tools like TRE® (Tension & Trauma Releasing Exercises) that can help you release stress at a nervous system level.

🧠 What Is Vicarious Trauma—and How Does It Affect Your Brain?

Vicarious trauma, or secondary traumatic stress, describes the psychological impact of absorbing trauma indirectly—via clients, media, or social media. As therapists Irene McCann & Laurie Pearlman (1990) define it: “a profound worldview change… permanently altered by empathetic bonding with a client”.

Effects on the Brain:

• Mirror neurons trigger empathy but can also activate the amygdala, firing a fear or stress response.

• Repeated exposure dysregulates the HPA axis, elevating cortisol and keeping the brain in fight-or-flight.

• Trauma exposure may weaken the prefrontal cortex, leading to cognitive struggles like “brain fog”.

• Trauma can also restructure neural circuits—as seen in COVID-related vicarious trauma—linking functional connectivity with distress.

“Brain fog is a common symptom of impaired executive functioning resulting from vicarious trauma.” PositivePsychology.com Over time, vicarious trauma can lead to symptoms such as:

• Emotional numbing or hyper-reactivity

• Anxiety and irritability

• Difficulty sleeping or concentrating

• Chronic fatigue or physical tension

• A sense of hopelessness or dread about the world
  

In short: your brain and body begin to react as if the trauma happened to you.

📱 Devices & Media: The Digital Amplifiers of Trauma

We now consume disaster and crisis through endless feeds—making distant trauma feel immediate and personal.

Key Research:

• Children watching disaster coverage via news or social media show PTSD symptoms—even without direct exposure—linked to amygdala reactivity.

• Exposure to mass trauma media increases PTSD risk: simulation models show community PTSD rates jumped from ~3.1% to 5.3% when social media content was spread.

• Graphic imagery of war and terror reliably corresponds with higher stress and lower functioning PNAS.

• Doomscrolling creates chronic stress responses, contributing to anxiety, poor sleep, and even physical symptoms like skin issues.
  

  

Resonant theory:

“Television’s cultivation of shared conceptions… shapes audience judgments about reality.” Wikipedia

Alarmingly:

“Viewing portrayals of traumatic events in the media could lead to increased symptoms of post‑traumatic stress disorder (PTSD).” istss.org

✅ How to Mitigate the Impact: Tools for Resilience

While the risks are real, so are the solutions—and you’re in the right place to share them.

1. TRE® (Tension & Trauma Releasing Exercises)

TRE® uses gentle exercises to trigger neurogenic tremors—an innate mechanism to discharge tension from muscles and the nervous system.

Evidence & Testimonials:

• A pilot RCT with adolescents showed TRE® “efficiently alleviates symptoms of anxiety and depression”.

• In MS patients, a 9-week TRE® program led to significant improvements in fatigue, sleep, stress—and no adverse effects.

• Qualitative reports from veteran use include reductions in hyperarousal, improved self-regulation, and less reliance on medication.

TRE® helps people reconnect with their bodies, discharge emotional overwhelm, and feel safe again inside themselves.

2. Somatic & Body‑Based Practices

Techniques like breathwork, progressive muscle relaxation, yoga, tai chi, and nervous-system-oriented movement can reset neural pathways.

3. Mindful Digital Hygiene

Limit exposure to traumatic media content—especially doomscrolling—by:

• Capping news/social media times

• Using filters and muting upsetting content

• Scheduling digital breaks, especially before sleep

4. Expressive & Reflective Tools

Journaling or art helps migrate emotional content from the limbic brain to the executive cortex, reducing emotional intensity and improving insight.

5. Connection & Support

• Peer support or supervision normalises responses and builds shared coping.

• Therapy or coaching adds professional resilience strategies, especially when experiencing burnout.

6. Mindfulness & Meditation

Helps expand your “window of tolerance”, promoting presence without overwhelm—teaching the brain to be in distress without drowning in it.

🛡️ Integrating TRE® Softly & Effectively

TRE® can serve as a core self-regulation tool within a broader trauma-informed practice. When combined with somatic awareness, supportive connections, and healthy digital boundaries, it becomes more than a single technique—it’s an anchor for nervous system resilience.

🔚 Stay Empathetic, Not Enmeshed

Empathy is powerful—but vulnerability to overwhelmed nervous systems can be a hidden price. By understanding the neurological pathways of vicarious trauma, recognising how digital platforms magnify these effects, and empowering people with practical tools like TRE®, somatics, mindfulness, and digital hygiene, you're offering real, lasting support to the helpers and empathisers among us.

Interested in Learning or Integrating TRE®?

If you're curious to explore TRE® for yourself or your clients—either through guidance sessions or downloadable resources—I’d be delighted to help design something that weaves it into your practice or personal toolkit.