Every day, millions of people scroll through headlines and social media feeds that highlight the latest shootings, violent confrontations, traumatic events and other violent media (Huesmann, 2007). It can feel overwhelming and even personal… like the world is spinning out of control. Constant exposure to violent news images and stories is not just emotionally draining. Research shows it can impact mental health in meaningful ways (Goodwin et al., 2015; Huesmann, 2007).
Why Violent Media Exposure Matters to Your Mind and Mood
Our brains are designed to respond to threats (Goodwin et al., 2015; Kesner et al., 2025). When we consume violent or graphic content repeatedly, it activates our nervous system’s threat response, just as if danger were happening to us personally. Research has found that frequent exposure to violent media and news can fuel ongoing distress, increase anxiety, and even contribute to symptoms similar to post-traumatic stress (Kesner et al., 2025). For some individuals, this distress evolves into a self-reinforcing cycle (Goodwin et al., 2015). Heightened anxiety increases vigilance and media consumption as a protective survival response, yet repeated exposure to threatening content further activates the stress response and compounds psychological distress (Goodwin et al., 2015; Huesmann, 2007; Kesner et al., 2025). This anxiety loop reflects an adaptive attempt to maintain safety and predictability in an uncertain environment, but one that can ultimately overwhelm the nervous system and erode emotional regulation.
Exposure
Seeing or hearing about violent events, such as the killing of Renee N. Good (Evans & Hickman, 2026), credible accounts of children being forcefully removed from places of work (CBS News, 2026), or the proliferation of hostile rhetoric that dehumanizes people, is not just upsetting (Oppenheim et al., 2024). It is horrifying. In addition to this, research shows a consistent relationship between exposure to police violence and traumatic stress symptoms, including hypervigilance, intrusive thoughts, and emotional dysregulation, even when exposure is indirect or anticipated via news or social media (Goodwin et al., 2015; Kesner et al., 2025; Oppenheim et al., 2024).
These psychological impacts highlight the toll that systemic violence and hostile messaging can take on mental health (Kesner et al., 2025). At the same time, we recognize that law enforcement and the justice system exist to uphold public safety and lawful process, and reforms and safeguards, while imperfect, remain essential parts of addressing violence in society. Yet, because of the inundation of violence in media, many people are experiencing more traumatic symptoms with each new incident of violence.
Studies show that watching or reading violent news can increase perceptions that the world is dangerous, heighten stress reactions, and contribute to symptoms of anxiety and depression, especially when content is intense, repetitive, and unfiltered (American Psychological Association [APA], n.d.; Thompson et al., 2019). Examining this further, research suggests that higher consumption of violent media is associated with decreased empathy and sometimes increased aggressive thinking, especially when the violence is realistic and frequently presented (Thompson et al., 2019).
Healthy Ways to Protect Your Mind
You cannot, and should not, completely ignore what’s happening in the world. But there are ways to take care of yourself while staying informed, grounded, and engaged in positive action.
Limit How Much Violent News You Take In
Give yourself boundaries. For example:
- Set specific times to check news instead of continuously scrolling.
- Choose trusted sources and avoid sensationalist feeds that push trauma first.
- Take breaks from screens when you feel your stress rising.
Think of it as protecting your nervous system so you can be present, compassionate, and effective rather than overwhelmed.
Tune into Your Body and Heart
Your mind needs rest just like your body does. Practices like meditation, deep breathing, yoga, or simply sitting quietly can calm your nervous system after intense media exposure.
Spending time in nature. This would include things like, walking outdoors, listening to birds, feeling the cool breeze on your face, while relaxing in your backyard. Anything that helps shift your focus from threat responses to present-moment awareness is best. Even a short 10-15 minute break outside can make a noticeable difference.
Do Something You Love
Music, photography, journaling, video games, puzzles, model building, or creative hobbies are not distractions. They are tools for emotional regulation and psychological resilience. Taking pictures of butterflies or noticing small details around you can anchor you in beauty and presence.
Transform Stress into Purposeful Action
If you feel compelled to act against injustice or violence, you can do that in healthy, sustainable ways that do not require you to repeatedly absorb violent footage or headlines.
- Consider supporting organizations aligned with your values through donations.
- Volunteer your skills from home. This would be doing something like helping with social media, writing, or advocacy.
- Join or start campaigns that uplift solutions rather than amplify harm.
Positive engagement not only empowers others; it nurtures your own sense of agency and hope.
Final Thoughts
You deserve peace of mind as much as you deserve justice in the world. Reducing your consumption of violent content is not about shielding yourself from reality. It is however, about guarding your emotional and psychological wellbeing so you can continue to show up for others with clarity, strength, and compassion.
References
American Psychological Association. (n.d.). Violence in the media: Psychologists study potential harmful effects. APA.
CBS News (2026, January 9). Federal agents detain 2 people at Target in Twin Cities. Retrieved January 12, 2026, from https://www.cbsnews.com/minnesota/video/federal-agents-detain-two-target-employees-in-twin-cities/
Evans, T., & Hickman, R. (2026, January 8). US immigration agent fatally shoots woman in Minneapolis, mayor disputes government claim of self-defense. Reuters.
Goodwin R, Palgi Y, Lavenda O, Hamama-Raz Y, Ben-Ezra M. (2015). Association between Media Use, Acute Stress Disorder and Psychological Distress. Psychotherapy Psychosomatics, 84(4). https://doi.org/10.1159/000377706.
Huesmann L.R. (2007). The impact of electronic media violence: scientific theory and research. Journal of Adolescent Health, 41(6 Suppl 1). https://doi.org/10.1016/j.jadohealth.2007.09.005.
Kesner L, Juríčková V, Grygarová D, Horáček J. (2025). Impact of Media-Induced Uncertainty on Mental Health: Narrative-Based Perspective. JMIR Mental Health. https://doi.org/10.2196/68640.
Oppenheim, S., Webb, L., Testa, A., Fix, R. L., Clary, L., Mendelson, T., & Jackson, D. B. (2024). Police Violence Exposure and Traumatic Stress Among Youth: A Systematic Review. Trauma, violence & abuse, 25(5), 3662–3679. https://doi.org/10.1177/15248380241255735
Thompson RR, Jones NM, Holman EA, Silver RC. (2019). Media exposure to mass violence events can fuel a cycle of distress. Science Advances, 5(4):eaav3502. https://doi.org/10.1126/sciadv.aav3502
About The Author
Dr. Amber D. Chapman-Gray, PhD, DBH, DirVPVA is the Director of Violence Prevention and Victim Advocacy with The Freedom Train Project and the CEO of Gray’s Trauma-Informed Care Services Corp. She is a lifelong credentialed victim advocate, a Doctor of Behavioral Health specializing in trauma-informed management and systems change, and a forensic psychologist with an emphasis on forensic linguistics, victimology, and criminal behavior. As a trauma-informed violence preventionist and interventionist, Dr. Chapman-Gray works to improve the mental health outcomes of victims and survivors of crime while educating healthcare, social service, and justice-adjacent providers in evidence-based, survivor-centered practice
