Caring for Yourself During Times of Collective Trauma
When the news cycle feels like a steady drumbeat of tragedy, your nervous system notices. Even if you were not physically there, repeated exposure to frightening events can register in the body and mind as danger. That shared impact has a name: collective trauma.
What is “collective trauma”?
Collective trauma refers to traumatic events that affect not just one person but a whole community or society, shaking people’s sense of meaning, safety, and identity at the group level (not only individually). Researchers describe it as a rupture in the social fabric, a crisis of meaning that communities must make sense of together. (PubMed)
Examples of collective trauma
Disasters and public health crises: hurricanes, wildfires, earthquakes, pandemics, events that disrupt daily life and strain shared resources.
Mass violence and terrorism: community shootings, bombings, and political violence that reverberate far beyond direct survivors.
Historical and structural harm: colonization, forced displacement, slavery, and boarding school policies, especially for Indigenous communities, create enduring trauma across generations.
Identity-based hate and discrimination: spikes in anti-AAPI, anti-Black, antisemitic, anti-Muslim, anti-immigrant, or anti-LGBTQ+ harassment or violence.
High-demand religions / cultic systems: when control, coercion, or communal shunning are normalized, the group’s rupture (exposés, mass exits, leadership abuse) can produce shared grief, confusion, and isolation among current and former members.
Online virality and constant exposure: even if you are miles away, heavy media exposure to violent or disturbing coverage can heighten stress responses.
How collective trauma can look in individuals (common reactions)
You might notice any mix of the following, immediately or weeks later. These are understandable responses to extreme stress:
Emotional: numbness, irritability, sadness, guilt, anger, or a sense of helplessness.
Cognitive: difficulty concentrating, intrusive images, confusion, rumination, or indecision. (NCTSN)
Physical: headaches, stomach trouble, appetite/sleep changes, fatigue, startle response. (CDC)
Behavioral: pulling away from others, hypervigilance, checking doors/feeds often, avoidance of reminders. (NCTSN)
Important: Repeated, graphic media exposure after tragedies is linked with higher acute stress, sometimes even more than some forms of direct exposure. Setting media boundaries is protective. (PNAS)
How it can show up in the community
Collective trauma is not only personal, it is social. Communities may experience:
Shaken trust and meaning: shared grief, confusion, polarized narratives; searching for “what this means for us.” (PubMed)
Stress contagion: widespread sleep issues, irritability, and vigilance in public spaces (schools, places of worship, gatherings).
Interrupted routines and civic life: canceled events, strained services, information overload.
Resilience through connection: social cohesion and mutual aid can buffer post-trauma symptoms and support recovery. (PubMed)
How it impacts families
In families, stress can ripple through communication, emotion regulation, and parent-child interactions. Children often “borrow” their caregivers’ nervous systems; clear structure and predictable routines help.
Collective wounds can also echo across generations, not just through biology (which researchers are still studying carefully) but through family stories, learned coping, and ongoing inequities.
Practical ways to care for yourself during tense times
1) Create gentle media boundaries
Choose two short check-in windows per day; avoid autoplay loops and graphic videos.
Mute keywords, turn off push alerts, and step away if your body spikes (tight chest, shallow breath).
Treat “breaking news” like caffeine: potent, and best with limits.
Evidence shows heavy post-tragedy media exposure is tied to greater acute stress; reducing exposure helps.
2) Return to anchors and routines
Protect sleep/wake times, meals, movement, hydration.
Use brief regulation cues: long exhales, feet on the floor, name-and-notice (“I’m feeling keyed up; I can slow my breath”).
Simple, steady routines and healthy coping (not substances) support recovery.
3) Co-regulate with safe people
Text a friend, join a support group, sit with someone while you scroll less.
Keep conversations concrete: “What’s one small thing we can do today?”
Social support is one of the strongest buffers after disasters.
4) Right-size your sphere of control
List what’s in your control (donations, mutual aid, calling reps, attending a vigil, caring for neighbors) vs. what is not.
Pick one doable action; then deliberately stop.
Community action and belonging foster resilience after collective stress.
5) Support your body while your mind catches up
Gentle movement, sunlight, balanced meals, hydration, breathwork.
Limit alcohol and substance use; they often worsen anxiety and sleep.
6) For those healing from high-demand religions/cults
Expect surges of fear when public rhetoric echoes coercion, purity language, or “us vs. them” frames.
Give yourself permission to opt out of triggering services, leaders, or online spaces.
Seek communities that honor autonomy and informed consent; consider specialized support.
Research with former members highlights lingering hypervigilance and identity disruption, and the importance of compassionate, autonomy-affirming care. (PubMed)
7) Care for kids and teens thoughtfully
Limit graphic news; explain simply and honestly.
Reassure safety plans, keep routines, model coping, and watch for changes in sleep, mood, or behavior. (NIMH)
8) Know when to get extra support
If symptoms last more than a few weeks, escalate, or disrupt daily life, reach out to a licensed professional. Immediate support is available via 988 (call/text/chat) or the Disaster Distress Helpline (1-800-985-5990).
A note about climate and environmental stress
Feeling dread, grief, or anger about climate change is not a personal flaw. It is a rational response. Many people report climate-related distress; action, connection, and advocacy can help transform that energy.
Reach out if you want to start therapy, or if you have questions before starting.
Sources & further reading
Coping with Traumatic Events (NIMH)
Coping after Mass Violence (NCTSN)
Stress in emergencies (WHO)
Mental Health & Our Changing Climate (APA & ecoAmerica)
Disclaimer:
⚠️ The content on this blog is intended for informational and educational purposes ONLY and should NOT be considered a substitute for personal professional mental health care, diagnosis, or treatment. Reading these posts does not establish a therapeutic relationship.
If you are currently in crisis, experiencing thoughts of harming yourself or others, or are in need of immediate support, please call 911 or contact a crisis line such as the Suicide & Crisis Lifeline at 988 (U.S.) or access your local emergency services.
These blog posts are written to explore topics like trauma, religious deconstruction, cults, identity development, and mental wellness in a thoughtful and compassionate way. They may (or may not) resonate deeply, especially for those healing from complex trauma, but they are NOT meant to replace individualized therapy or medical care.
