Overexposed and Overwhelmed- What You Need to Know About Vicarious Trauma
These past few years have been a whirlwind. The news and media have shown reports of an ongoing global pandemic, shootings, protests, robberies, crashes, and more. You see and hear firsthand how your family, friends, and co-workers are going through their own struggles and stressors. And on top of all of that, your social media newsfeed and timelines are filled with venting sessions, political fighting, and online bullying.
All of this has taken its toll. You are left feeling overexposed and overwhelmed. Here is what you need to know about Vicarious Trauma.
Vicarious Trauma
Vicarious Trauma is defined as the emotional response to the exposure of traumatic stories or events over time. It can have a huge impact on your life, especially if it is ignored. Vicarious Trauma can cause anxiety, burnout, depression, stress, and Post-Traumatic Stress Disorder.
Common Signs of Vicarious Trauma
If you have never heard of Vicarious Trauma, there is a pretty good chance that you may have experienced it without realizing it.
Here are some common signs of Vicarious Trauma:
Lingering feelings of anger, rage, and sadness
Experiencing feelings of guilt, shame, or self-doubt
Becoming hopeless, pessimistic, or a cynic
Becoming overly involved or overextending yourself
Repetitive thoughts of the situation or event
Distancing yourself from friends and family
Self-medicating, numbing, or keeping yourself busy
Reducing the Risk of Vicarious Trauma
If you are experiencing signs of vicarious trauma, it may be time to incorporate some coping techniques.
Self-Observation
If vicarious trauma is ignored, it can have a huge impact on many different areas of your life. Be proactive. Take the time to check in on yourself. By taking the time to recognize and keep track of your feelings and stressors, it will be easier to tell when you are not feeling like yourself. This will help you stay ahead of the stress, burnout, anxiety, and other signs that could affect you.
Self-Care
Self-care looks different for everyone. Find the best self-care that matches your interests and activity level. Self-care could look like any of the below:
Journaling
Take a day off
Listen to music
Spend time with friends
Hit the gym
Meditation
Watch a TV show
Self-care is about relaxing and taking care of your entire body, mentally, physically, and emotionally. Make self-care a priority.
Stop and Go
When trauma takes over, regain control with STOP and GO.
S: Slow Down. Visualize a red stop sign and tell yourself, "STOP!"
T: Take A Break. Take some time to breathe. Breathe in for 4 seconds and breathe out for 4 seconds. Repeat 3-5 times.
O: Observe Your Triggers. Reflect on what is making you act a certain way and why you may be reacting in the first place.
P: Practice. Practicing helps to understand the process of and between your triggers and response. Over time, this will help you work towards a more positive response.
&: And List Your Triggers. Keep a list on your phone or in a notebook of your triggers.
G: Green Light Visualization. After you have taken the necessary amount of time to stop, you are on your way to picturing a green light in order to begin again.
O: Own Your Behavior. Own all of your behaviors, good and bad. Once you have the capability to own your behaviors, you will have better control over yourself and your emotions in the future.
Support
Seek support from friends, family, colleagues, or counseling. Life can be incredibly hard. The low points - the valleys - can be dark, lonely, and difficult to navigate, especially alone. Health and healing are possible. Call, email, or submit a request on our website if you would like to participate in a FREE 15-minute consultation prior to beginning counseling.
Click here for more information on Trauma Therapy.