Doomscrolling Leads to Fatigue? Recognize Indirect Trauma from Bad News

Illustration of scrolling the internet (Unsplash)

JAKARTA - Have you ever felt very sad, anxious, or mentally exhausted after reading disaster or crisis news on social media all day? Even though, the location of the incident is far from where you are.

Clinical psychologist Virginia Hanny, M.Psi., explained that this condition is real and is known as vicarious trauma or secondary trauma. This is a psychological condition in which a person "absorbs" the traumatic experiences of others because they are exposed to information continuously.

Excessive Empathy Can Be Stressful

Quoted from ANTARA, according to Virginia, research shows that seeing emotional images, videos, or narratives repeatedly every day can trigger a stress response similar to those who experience the event directly.

"Being aware of personal boundaries is important. Having empathy does not mean that we have to absorb all the burden of the victims' feelings into ourselves," said the psychologist from Personal Growth.

How to Maintain Sanity in the Middle of the Information Flow

So that you don't get caught up in mental exhaustion, there are some practical steps you can take:

Limit the "Dose" of News: Just check the news 1-2 times a day from trusted sources. Don't let the news feed haunt you all the time.

Grounding technique: When you start to feel anxious, focus on deep breathing or be aware of sensations in the body to bring your mind back to the present moment.

Turn Energy into Action: If possible, channel your sadness into real action such as donating or volunteering. This helps you feel more empowered.

When Should You Start to Be Wary?

Feeling sad or anxious when watching news of a crisis is normal. However, Virginia reminds you to immediately seek professional help (psychologist or psychiatrist) if you experience the following signs for more than 2 weeks:

Sleep disturbance: Difficulty sleeping or constantly having nightmares.

Depressed: Feeling hopeless, losing emotions, or excessive guilt.

Difficult to Function: Disturbed in carrying out daily activities (work or school).

Extreme Behavior: Constantly checking the news compulsively or avoiding it excessively.

Dangerous thoughts: A desire to hurt yourself.

Taking care of mental health does not mean we don't care, but ensuring that we remain strong enough to be able to help others in the right way.