In today’s hyperconnected world, social media can feel like both a lifeline and a battlefield. It keeps us informed, connected, and empowered — but it can also expose us to a relentless flood of traumatic images, videos, and stories.
We log on to stay aware, to advocate, and to honor those whose lives demand justice. But too often, we end up overwhelmed, devastated, and emotionally paralyzed by the endless cycles of violence, injustice, and pain playing out on our screens.
This is especially true for Black, Brown, and Indigenous people who have historically experienced systemic trauma and oppression.
If you’ve felt this way, you’re not weak — you’re human. And protecting your mental health while staying connected to your community’s realities is not just important — it’s essential.
Let’s dive into how you can shield your mind and spirit from the harms of trauma exposure on social media, while still holding onto your power, your voice, and your well-being.
1. Recognize the Signs of Digital Trauma
Before you can protect yourself, you have to recognize when you’re being impacted. Consuming traumatic content on social media — often called “vicarious trauma” — can cause real psychological harm.
You might notice:
- Feeling numb, angry, anxious, or helpless
- Physical exhaustion after scrolling
- Trouble sleeping or recurring nightmares
- A sense of doom or despair about the future
- Emotional shutdown or detachment
- Increased irritability with loved ones
- Hypervigilance (always feeling “on edge”)
You don’t have to have witnessed violence in person for your body and mind to respond as if you had. Your pain is real. Your reaction is valid. Individual Therapy can help you process and heal from these emotional responses.
2. Curate Your Digital Space with Intention
You have the right to control what enters your mind.
Curating your feed isn’t about ignoring reality — it’s about protecting your energy so you can engage sustainably, not destructively.
- Unfollow or mute accounts that post graphic content without warnings or context.
- Follow pages that balance activism with joy, healing, and empowerment for Black, Brown, and Indigenous communities.
- Use content warnings (CW) to decide whether you’re in a space mentally to engage with heavy posts.
- Limit exposure to live-streamed trauma or viral, violent videos — watching repeated images of violence can retraumatize you.
Think of your feed as a garden. You get to choose what blooms and what doesn’t.
If you’re navigating the emotional impacts of curating your digital space, Black Therapists can offer culturally relevant support to guide you through managing your mental health.
3. Set Boundaries Around Screen Time
It’s easy to fall into endless scrolling, thinking, If I just keep watching, I’ll stay informed. But there’s a difference between being informed and being consumed.
Set firm, loving boundaries:
- Designate specific times to check the news or social media (e.g., 30 minutes in the morning and evening).
- Use timers or app blockers that gently remind you to log off.
- Create a “wind-down” ritual after consuming heavy content: listen to music, take a walk, pray, or journal to process emotions.
You are allowed to step away. You do not have to earn your right to joy by carrying the weight of every tragedy 24/7.
4. Prioritize Grounding and Regulation Techniques
When trauma content triggers you, your nervous system can go into fight, flight, or freeze mode. Having grounding tools ready can help bring you back to the present and calm your body.
Try:
- Deep breathing exercises (inhale for 4 counts, hold for 4, exhale for 6)
- Touching something textured (a stone, a cozy blanket) to bring your senses back online
- Naming five things you can see, hear, and feel around you
- Body tapping or EFT (Emotional Freedom Technique) to release emotional energy
- Affirmations like: “I am safe in this moment. I honor my emotions without being overwhelmed by them.”
When the world feels out of control, reconnecting with your body reminds you that you are here, grounded, and whole. Family Therapy can offer a supportive environment for families to navigate collective trauma and build resilience together.
5. Be Mindful of "Trauma Porn" Consumption
Some viral content of Black, Brown, and Indigenous suffering is circulated not to uplift voices or inspire action, but to satisfy voyeuristic impulses — this is called trauma porn.
As viewers, we must ask:
- Is this post honoring the person’s humanity?
- Does this content center the community’s healing or simply their suffering?
- Am I being educated or merely retraumatized?
Engage with content that moves you toward informed solidarity, not paralyzing despair. Share stories that uplift voices, focus on solutions, celebrate resilience, and humanize those affected.
6. Protect Your Sleep and Your Subconscious
What you consume before bed lingers in your subconscious mind. If the last thing you see is another viral video of police brutality, another report of Indigenous land violations, or another attack on migrants, your brain processes that trauma while you sleep.
Instead:
- Log off social media at least an hour before sleeping.
- Fill your nighttime routine with healing media — podcasts, meditations, prayers, audiobooks, or calming music.
- Set an intention before bed: “Tonight, I welcome peace. Tomorrow, I rise with purpose.”
You deserve restful sleep. You deserve dreams filled with hope, not horror. Group Therapy can provide a space to share coping strategies with others who understand the trauma you’re processing, offering mutual support and collective healing.
7. Find Ways to Channel Emotions Into Action
Feeling helpless after consuming heavy content is normal. One way to protect your mental health is by transforming pain into action — no matter how small.
Action can look like:
- Donating to grassroots organizations
- Volunteering time or skills
- Educating your community
- Voting for policy change
- Supporting local Black, Brown, and Indigenous businesses
- Uplifting creators, healers, and artists in your community
Activism doesn’t have to be grand to be meaningful. Every ripple matters. Doing something tangible can turn despair into empowerment.
8. Honor Your Need for Joy and Celebration
Joy is not ignoring injustice — it’s insisting that our communities deserve more than survival. They deserve celebration.
Make space for:
- Art that nourishes your soul
- Dance, music, and poetry from your culture
- Time with loved ones
- Nature walks, grounding yourself in the land of your ancestors
- Laughter without guilt
Joy strengthens you for the long haul. It reminds you of what we are fighting for — a life rich with beauty, freedom, and love.
9. Seek Collective Healing Spaces
You don’t have to carry this weight alone.
Join or create spaces where you can process emotions with people who understand the unique experiences of Black, Brown, and Indigenous communities.
Look for:
- Virtual healing circles
- Peer support groups
- Community-led therapy groups
- Spiritual gatherings rooted in your traditions
Healing in community can remind you: You are not broken. You are part of a people who know how to survive, heal, and rise.
Final Thoughts: Your Heart Is Worth Protecting
In the fight for justice, your mind, body, and spirit are your most precious tools. They deserve protection, care, and renewal.
You don’t owe anyone your constant exposure to violence. You don’t have to be a witness to every horror to honor your community. Your empathy has limits — and that’s what makes it precious.
Set boundaries. Guard your peace. Choose when and how you engage. Lead with intention, not with obligation. Receive therapy from one of our compassionate clinicians at Coral Heart Counseling for more guidance on this journey.
Most importantly, remember: You are worthy of joy, of rest, of healing, of hope — not just after liberation is achieved, but right now.
Every time you choose your peace, you are participating in a legacy of resilience that stretches beyond the screen, beyond this moment, and into a future where Black, Brown, and Indigenous communities are not only surviving — they are thriving.
