Thread by @HackingButLegal

Ever feel overwhelmed or distressed after taking in the news?

You might be experiencing vicarious trauma. 😰

It can happen when you are exposed to traumatic events, even from a distance. This thread 🧵 is about how to spot the signs and protect your well-being.

What does vicarious trauma look like? The signs can be behavioral, physical, and psychological:

> Social withdrawal, irritability, trouble separating events from life
> Headaches, gastrointestinal trouble, fatigue
> Intrusive thoughts, cynicism, disturbed sleep, or feeling numb

Steps to control your exposure to distressing content:

Before you view, hit pause and ask yourself:

> Do I need to see this now?
> Do I need to see all of it?

During viewing, try making the window smaller, lowering the sound, or reducing color saturation.

After viewing difficult content, create a buffer between it and your personal time. Avoid it when you're tired or late in the day, as it can affect sleep. A simple ritual like a short walk can help "park" the content. Looking at pleasant images or playing Tetris 🎮 can also help!

Developing a personal self-care plan is key to maintain resilience. Try your best to keep a balance between staying aware vs. your personal life; are you making enough time for friends, family, and joy/interests? Use your support network. Talk to friends about what you're feeling

Self-care is critical, but sometimes more support is needed. It's important to monitor your own and your community's responses to traumatic content. Warning signs for needing pro support:

> Marked changes in character,
> Persistent intrusive thoughts,
> Social withdrawal.

Ultimately, managing vicarious trauma is about recognizing your own triggers and finding coping strategies that work for you. Taking conscious control over how you experience traumatic exposure helps build resilience.

Stay informed, but prioritize your well-being. You matter.

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