When the World Hurts: Carrying Trauma That’s Not Our Own
These days, it feels like everywhere we turn, we’re bombarded with heartbreaking stories and devastating images. Whether it’s on the news, our social media feeds, or even casual conversations, the weight of the world’s pain seems impossible to escape.
And if the headlines hit close to home—because they reflect your community, your identity, or someone you love—the hurt can feel deeply personal. It’s as if the trauma on the screen finds a way into your heart. That’s what we call secondary trauma.
What Is Secondary Trauma?
Secondary trauma happens when you absorb the emotional pain of others. It’s the weight you carry after hearing about someone else’s first-hand experience with violence, tragedy, or loss—or after seeing distressing images and videos.
The symptoms can feel a lot like PTSD:
Avoiding people, places, or things.
Constant sadness, anger, guilt, or hopelessness.
Feeling on edge, struggling to concentrate, or having trouble sleeping.
Physical symptoms like stomach aches, chest pain, or exhaustion.
Sound familiar? You’re not alone.
Navigating the Noise
So, how do we protect our peace in a world that constantly pulls at our empathy? Start by asking yourself a few questions before diving into difficult content:
Is this source reliable, or is it just trying to shock me?
Will this help me be informed, or is it just going to hurt my spirit?
How is this content affecting my mental health right now?
Can I support those impacted in a way that feels meaningful, rather than just absorbing their pain?
Practical Ways to Protect Your Peace
Know Your Limits: Not everything needs your attention. It’s okay to scroll past or avoid images that will stick with you in harmful ways.
Take Social Media Breaks: Step away from the endless cycle of news. Go outside, call a friend, or do something that fills you up instead.
Show Up in Real Life: Channel your feelings into action. Volunteer, donate, or support organizations making a difference.
Make Joy a Priority: Spend time with people who bring you peace. Watch your favorite show, cook a good meal, or do anything that reminds you there’s still light in the world.
Seek Support: If the weight feels too heavy, reach out to a therapist or support group to help you process.
Feed the Light
It’s easy to feel powerless when faced with so much darkness, but here’s the truth: every small act of kindness matters. Whether it’s checking in on a friend, sharing a hopeful story, or just showing up for yourself, you have the power to spread light in your own way.
When the world feels heavy, remember this: You don’t have to carry it all. Protect your peace, nourish your soul, and find ways to be a force for good without losing yourself in the process.
Reflection Prompt:
How can you create boundaries with difficult content while still showing up for the causes and people you care about?
Rooting for your peace and purpose,
Dr. Brooklyn Chick 🌱✨
