When the World Feels Unsafe: How Media Coverage of Civil Unrest Can Trigger Trauma and PTSD

In today’s 24/7 news cycle, it can feel impossible to avoid images and headlines about civil unrest, political instability, and acts of violence both at home and abroad. For those living with trauma or PTSD, particularly individuals who have served in the military, law enforcement, or emergency medical services, these images can be more than unsettling, they can be deeply triggering.

At Proximity Wellness, we work with patients every day who find themselves retraumatized by the very media meant to inform us. This post explores how these triggers work, how to recognize them, and what evidence-based tools and therapies can offer real relief.

How Media Coverage Can Re-Trigger Trauma

For trauma survivors, especially those with PTSD, exposure to violent or chaotic imagery can activate the brain’s fear center, the amygdala. This process bypasses logical reasoning and launches the body into a fight-or-flight response, even when the threat isn’t physically present.

Studies have shown that:

• Repeated exposure to media coverage of violence correlates with higher PTSD symptom severity, especially in veterans and first responders.

• Vicarious trauma through digital media (TV, social, news apps) can mirror the physiological responses seen in those directly exposed to trauma.

• Individuals with a history of trauma may find it harder to “turn off” their hyperarousal, leading to insomnia, anxiety, irritability, and flashbacks.

  
  

Common Symptoms That May Reappear

If you're experiencing any of the following after viewing distressing news coverage, you're not alone:

• Vivid memories or flashbacks

• Sleep disturbances or nightmares

• Anger or emotional numbness

• Avoidance of media, people, or places

• Hypervigilance or exaggerated startle response

  
  

Evidence-Based Coping Tools

1. Set Media Boundaries. Limit exposure to distressing content.

• Avoid watching the news late at night.

• Turn off autoplay on social media.

• Schedule a specific, limited time to check headlines.

2. Practice Grounding Techniques. Try the 5-4-3-2-1 method to reorient to the present:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

3. Engage in Rhythmic, Regulating Activities

• Walking, drumming, swimming, rocking—anything repetitive and soothing can help regulate your nervous system.

4. Connect with Safe People. Reach out to friends, support groups, or professionals who understand your experience. Community can provide the buffering effect needed during distress.

5. Reaffirm Safety. Create rituals that reinforce the safety of your current environment—warm meals, secure spaces, music, prayer, or meditation.

Medication Therapies That May Help

While not for everyone, medication can play a critical role in managing PTSD symptoms. Common, evidence-supported options include:

• SSRIs (Selective Serotonin Reuptake Inhibitors):Sertraline (Zoloft) and Paroxetine (Paxil) are FDA-approved for PTSD and can reduce anxiety, depression, and intrusive thoughts.

• Prazosin:Often prescribed to reduce trauma-related nightmares and improve sleep quality.

• SNRIs (e.g., Venlafaxine):May benefit patients with both PTSD and chronic pain or fatigue.

• Off-label Options:Medications like clonidine, propranolol, or low-dose antipsychotics may help specific symptom clusters (e.g., hyperarousal, aggression).

  
  

All medications should be discussed with a licensed provider who understands trauma-related care.

There Is Strength in Seeking Support

If you’ve ever thought, “I should be able to handle this” please know that trauma rewires the brain in ways that logic alone can’t overcome. Seeking help is not weakness—it’s a step toward healing.

At Proximity Wellness, we treat trauma-informed mental health care designed for first responders, veterans, and those facing invisible wounds. Whether you need therapy, medication support, or just someone who truly understands, we’re here.

Final Thoughts

We can’t control the headlines—but we can control how we care for ourselves and each other. Turn down the volume on the chaos. Turn up the volume on healing.

If you're struggling, reach out. Healing is possible and you don’t have to do it alone.

Need help navigating PTSD or trauma triggers?

Visit www.prxwellness.com or schedule a confidential telehealth consultation today.