Vicarious (Second-hand) Trauma

Jessica Chang, MHC-LP.

Trauma is one’s response following a distressing or disturbing event that psychologically overwhelms them.  Vicarious trauma (also known as secondary traumatization, insidious trauma, secondhand trauma, or secondary traumatic stress) is the effect of being exposed to someone else’s trauma, either directly or indirectly and often cumulatively (Matejko, 2022).  Although the term was first identified in the 1980s (CDCR, 2021), it has recently become increasingly relevant with the surge of traumatic events covered in the news and social media since the onset of the COVID-19 pandemic.  The impact of engaging with or being subjected to seemingly endless cycles of distressing news should not be overlooked or dismissed.  As one is exposed to traumatic events, traumatic material builds up and accumulates, and symptoms can manifest similarly to PTSD (Miller, 2022).   

Who is at risk?

Anyone who engages with trauma survivors or witnesses traumatic events through media or indirectly through others are at risk of experiencing vicarious trauma.  Those at highest risk of experiencing vicarious trauma have some personal connection to the trauma they are witnessing, as personal or historical trauma may be triggered (Miller, 2022).  Additionally, those who struggle to care for their own emotional needs and those without access to a strong support system are at higher risk for developing vicarious trauma than those with healthy coping skills and appropriate support (Marschall, 2023).   

Symptoms of Vicarious Trauma

The Body and Brain

Evidence from neurobiological research has shown that when trauma is survived, traces of the experience remain in the body and the brain (Van der Kolk, 2015).  Much like first-hand trauma, research on vicarious trauma has shown that somatic and emotional memories shared by another source can imprint on the body and brain of someone else (Luster, 2022).

Vicarious trauma can impact people at many levels:

• Physical - rapid pulse/breathing, sweating, headaches, impaired immune response, fatigue, dizziness, difficulty breathing

• Emotional - feelings of powerlessness, numbness, oversensitivity, anxiety, depression, fearfulness, disillusionment, feeling on edge, survivor guilt

• Behavioral - irritability, hypervigilance, increased startle-response, sleep and appetite changes, isolation from friends and family, substance abuse, increase in risky behaviors, engaging in self-harm

• Spiritual - loss of purpose, questioning the meaning of life, feeling useless, cynicism, pessimism, hopelessness, feelings of resignation

• Cognitive - preoccupation with traumatic events and imagery, difficulty concentrating or making decisions, memory problems, dissociating/ “zoning out”, perfectionism, confusion/disorientation, self-doubt and lower self-esteem, thoughts of harming yourself or others

• Relational - inability to connect, distrust, aloneness, lack of personal space, withdrawal, loss of friendships, irritability and intolerance, projection of blame and rage, decreased interest in intimacy

How to Cope with Vicarious Trauma

1. Check out Rebecca Leon’s (MHC-LP at Wove Therapy) recent article on Coping with Distressing News in the Media.

2. Take care of yourself physically and behaviorally - Focus on sleeping 8-10 hours a night, exercise regularly, nourish your body with regular healthy snacks and meals, drink water, be mindful of drug/alcohol consumption, take showers regularly, create a routine, find balance in priorities

3. Remember to breathe and be mindful.

4. Nurture your inner child and creativity - journal, create art, allow yourself to experience joy, listen to music, sing, dance, consume literature and media outside of/in addition to staying informed on current events, tune in to your needs and give yourself permission to take breaks and rest

5. Connect with your roots - seek out loved ones in solidarity and support, participate in (or form) a community you value and care about, look towards your faith, connect with the outdoors

6. Be aware of and set personal and professional boundaries - in addition to setting limits on news and media consumption, protect your energy by being aware of your own needs and practicing naming them and setting boundaries at work and amongst friends

7. Talk to a therapist who is intentional about their approach in working with trauma (i.e., specializes in trauma-work, trauma-informed care provider, intersectional and anti-oppressive framework, etc.)

The impact of witnessing and engaging with traumatic events in a second-hand nature is real, and noticing yourself experiencing symptoms affecting various levels of your wellbeing and relationships is completely valid.  In our current world, with endless access to distressing and disturbing events, it is of utmost importance to take care of each other.  In order to do so in a productive and sustainable way, we must take care of ourselves first.  Pay attention to not only the world around you but to the many ecosystems within yourself that keep you alive and let us keep elevating narratives which need to be heard. 

Sources

1. Fact Sheet: Vicarious Trauma | California Department of Corrections and Rehabilitation (2021).

2. Luster, R. (2022). Vicarious Trauma: A Trauma Shared. Psychology Today.

3. Matejko, S. (2022). What is Vicarious Trauma? PsychCentral.

4. Miller, K. (2022). The Mass Shooting At Uvalde Elementary School Might Trigger ‘Vicarious Trauma'—Experts Explain How To Cope. Women’s Health.

5. Marschall, A. (2023). Vicarious Trauma: The Cost of Care and Compassion. Very Well Mind.

6. Van der Kolk, B. A. (2015). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin Books.

7. What is Vicarious Trauma? | Jefferson Center (2023).