This was a heavy week. With the files’ another major release and the horrendous racist post by a lead politician, the conversations about sexual abuse and racism have echoed widely and reached many of our immediate networks. While trigger warnings are becoming more common, in many cases, even small mentions can cause significant media triggers – primarily for abuse survivors, but also for everyone else. Here is what possibly may help to soothe our response to such news:
1. Name what you’re feeling
When a story hits hard, pause and label your emotions: “I feel anxious/angry/sad right now.” Even if the feeling is “confused” or “I have absolutely no idea what I am feeling right now, but it’s not good,” putting feelings into words helps your nervous system begin to settle rather than spiral. Additionally, externalising your emotions helps create a small distance between somatic experiencing and cognitive thinking (something anxiety generally needs to slow down), so I recommend using pen and paper. Writing down our emotions is a good practice in trauma recovery, and we can use it for media triggers too.
2. Put firm boundaries around media
Set time limits, avoid doom‑scrolling at night, and turn off autoplay and notifications so you choose when to engage. Curate feeds by muting triggering accounts or keywords and seeking out more balanced or hopeful content. This point may not help in the moment; however, for good digital wellbeing, we need to establish ongoing habits of content curation. Who are your trusted sources – media outlets and people who place media events into context without rage bait or other negative emotional trigger tactics? Find them, and in moments of difficult media releases, go there. Always pay attention to how much doom-scrolling you need to soothe – it’s attractive to do so, because anxiety likes cycles and repetitions. So maybe you can scroll through your trusted sources for a better, more contextual understanding of events.
3. Ground your body in the present
This is a point often underestimated: when it comes to triggers, our initial response is irritation. I get it. However, if you use simple grounding tools to remind your body that you are here and safe right now, this will reduce the impact the media trigger will have on your nervous system in the coming days. Try box breathing, the 5‑4‑3‑2‑1 senses exercise, or gently pressing your feet into the floor for 10–15 seconds. Please remember that grounding can be relational, such as a good, safe, longer hug or a petting session with your dog. Relational soothing can extend beyond our immediate networks: reaching out to a friend, sending a message of solidarity, or going for a walk in nature can also help regulate your body.
4. Focus on what you can control
When the world feels overwhelming, pay attention to your focus: your breath, your routine, your next kind action. Small, predictable habits—regular meals, hydration, sleep and a short daily walk—rebuild a sense of steadiness. Coincidentally, this is why baking helped many during the lockdowns – a planned recipe which, if followed, comes out of the oven just as intended. Remind yourself of all other aspects of being in control and having power to change things: list all your contributions to the betterment of your community, list your achievements that bring benefits to others, and list your intentions informing future action.
5. Practise self‑compassion, not self‑criticism
Feeling shaken by the media doesn’t mean you are “too sensitive”; it means you are human. Try talking to yourself as you would to a close friend: “Of course this is hard; I’m allowed to take a break and care for myself.” Notice that media triggers have a huge impact on our minds and bodies – we cannot possibly continue with our daily routines on the same level, so it’s perfectly understandable to slow down, restore and recharge. Self-compassion helps us recognise human reactions and acknowledge the need for rest. Yes, many of the events we learn about and some behaviours we witness are designed to make us angry, upset, maybe even scared. So if this is “by design”, self-compassion is here to step out of that design with patience and prioritising our humanity.
6. Reach for regulating, not numbing
Notice what you reach for after a trigger—endless scrolling, substances, overworking—and gently swap in regulating choices. Gently. It’s possible you will need a little of those unhealthy habits. Please remember that we are not robots. It’s OK to have a glass of wine. However, notice when you need to pause and shift to healthier habits, again to stop the design of rage baiting and do the opposite: take care. Take care of your mind and body, of the people around you and of the non-human world too. Whether you step into movement in your community, journaling, music, time in nature, creative hobbies with friends or a warm shower to help your system regulate – it’s your choice. And please remember that when the trigger is present, accessing those regulating practices can be harder, so it’s okay to ask others to support you, too.
7. Connect with safe people
Share how you’re feeling with someone who can listen without minimising or sensationalising. Even sitting quietly with a trusted person, or texting “I’m a bit shaken by the news today,” can reduce feelings of isolation. I cannot stress enough how critical it is to co-regulate. I acknowledge that many of us experience periods of social isolation, so we may need to co-regulate through our community. However, if you feel able to, please do. A simple cup of coffee, even alone, or a visit to your local cafe for a bit of people-watching or a quick chat at the local sauna can offer our nervous system the soothing we need. We are social creatures, and we need to feel connected to others, especially during major media triggers.
8. Know when to seek extra support
If triggers leave you unable to function, constantly on edge, or revisiting old trauma, it may be time to speak with a mental health professional. Trauma‑informed therapy can help you build a tailored toolkit for emotional regulation, especially around digital and news‑related triggers. Reach out to your local mental health charities, call a helpline or hire a therapist. As always, we are here to support you, too – just book the free consult here.
I hope this list is helpful, and I would like to know what works for you. APA has a fantastic article with a lot of tips and additional research on the topic, so check it out. I also like this toolkit for trigger management by Mediators Without Borders here. NHS has a good, short list of stress management tips here, as well.
Stay well, stay connected.
