Mental Health Effects of Seeing Violent Videos Online
Written By: Cassy Schraft, MSEd, LPC, EMDR
The internet of today is a vastly different landscape compared to what many adults remember it being in its formative years. In today’s hyperconnected world, we no longer have to seek out disturbing news…it finds us. From live-streamed violence and war footage, to graphic videos of school shootings, assassinations, and violent assaults, distressing content can appear on our screen unedited, without warning, and without disclaimers for the images you’re about to see. And while staying informed matters, many people underestimate the emotional toll this kind of exposure can take.
Whether you watched something intentionally or stumbled across it unknowingly, it’s important to understand that your emotional reaction is valid. Being exposed to real-life violence, even digitally, can activate trauma responses, sometimes without us even realizing it.
What Happens When You See Violence Online?
Most of us understand trauma in the context of direct experience: someone is injured, assaulted, survives a disaster, or witnesses a violent act in person. But modern neuroscience and clinical work have made it clear:
You don’t have to be physically present at a traumatic event to be impacted by it.
This is known as vicarious trauma or secondary traumatic stress, a response that occurs when someone is indirectly exposed to trauma, often through stories, images, or videos.
When you witness something disturbing online, especially real footage of actual events, your nervous system can respond as if the threat is immediate. Even though your brain knows you're physically safe, the imagery, sound, and emotional intensity are processed through the same neural circuits responsible for threat detection and emotional regulation. In other words, your body may react as if the danger were happening in real life, because, on a psychological level, it is real.
Common responses may include:
Feeling numb, anxious, or emotionally flooded
Difficulty sleeping or concentrating
Intrusive thoughts or mental replaying of the content
Heightened irritability or emotional reactivity
Avoidance of social media or the news
A sense of helplessness or despair
Even if you watched the content for just a few seconds (or by accident) it can still leave an emotional imprint.
Why Real-Life Violence Feels Different Than Movies or Video Games
Many people wonder why graphic content from real-world events, such as a school shooting, a bombing, or a war crime, feels more disturbing than fictional violence in movies or video games. After all, we’re constantly exposed to violent media, right?
The difference lies in how the brain interprets and processes perceived threat, emotional authenticity, and context.
When viewing fictional violence, our brains understand that violent scenes in movies or video games are constructed experiences. Even when the imagery is intense, there’s a buffer:
We expect the violence…it’s scripted.
We know the people involved are safe.
There's a clear narrative structure (villain, conflict, resolution).
Music, lighting, and visual cues tell us how to feel and when to detach.
This context allows the brain to downregulate its stress response. It knows, consciously or subconsciously, that the threat isn’t real.
When we see real footage, such as bodycam videos, livestreams of assaults, or cellphone recordings of tragedy, there’s no buffer. The emotions are real. The outcomes are real. And our brains respond accordingly. This is because:
The limbic system (the emotional center of the brain) processes the content as authentic danger.
Mirror neurons (which allow us to empathize) fire intensely when we see others in pain or fear.
The fight-flight-freeze response may activate, even though we’re physically safe.
This is why viewing real-life violent content often leads to lingering anxiety, hypervigilance, or emotional exhaustion. Our nervous system reacts as if we were there, because, on a deep level, it believes we were.
The Pressure to Watch - Why It’s So Hard to Stop
Social media and news platforms aren’t designed to protect our emotional boundaries. They are designed to maximize engagement. This means:
Shocking, dramatic, and violent content often gets prioritized by algorithms
Autoplay features may expose users to violent footage before they can opt out
Some creators post raw, uncensored material without content warnings
Viral culture encourages sharing of graphic videos under the guise of “awareness” and “staying informed,” even if it causes distress
You may not go looking for this type of content, but it can easily appear on your feed through a repost, news outlet, or trending topic. And once you’ve seen it, you can’t unsee it.
Even when we know it’s harmful, many of us feel an almost magnetic pull toward violent or disturbing content. You may find yourself watching, scrolling, or replaying videos you didn’t even want to see in the first place. This is not a moral failing or a sign of emotional detachment. It’s a result of how our nervous system, brain chemistry, and online environments interact.
But do we need to watch it?
There may even be the pressure that you should watch it. After a violent event is caught on camera, it’s not uncommon to hear public figures (or anyone with a voice on the internet) say things like “People need to see this.” “We can’t look away.” “If more people watched, maybe something would finally change.”
The intention behind statements such as these is understandable. They’re rooted in a desire to raise awareness, fuel action, or bear witness to injustice. But as a therapist, I want to gently challenge the idea that watching traumatic footage is the same as making progress.
Being informed does not have to come at the cost of your mental health. You can stay aware without consuming raw or graphic footage, support change through advocacy, action, or donation, or share written accounts, summaries, or thoughtful commentary that contextualizes an event.
Trauma exposure doesn’t automatically lead to empathy or action. In fact, repeated exposure to violence can have the opposite effect: numbness, dissociation, and burnout…the very things that shut down engaged, sustained response.
So if you’ve chosen to step away from graphic content, not because you don’t care, but because you do, that’s not apathy. That’s self-preservation. And it’s valid.
So then why is it so hard to disengage?
Your brain is wired to detect danger. Violent or shocking content activates your amygdala (the part of the brain responsible for threat detection). Once it’s triggered, your attention is hijacked. You’re locked in, even if you want to look away.
Dopamine plays a role, too. The same neurotransmitter that gives us pleasure also drives curiosity and information-seeking. When we see a post or video that shocks us, dopamine urges us to “just watch one more,” even if it makes us feel worse.
The “what if I miss something important?” fear. In a world of breaking news and real-time tragedy, there’s a pressure to stay informed, even when the cost is emotional exhaustion.
Algorithmic reinforcement. Social media platforms are designed to keep you engaged. The more you interact with shocking or emotional content by watching, pausing, clicking, or commenting, the more similar content is fed to you.
Empathy and moral engagement. Sometimes we watch because we care. We feel like we owe it to the victims to bear witness, to stay aware, or to share their stories. While this intention is compassionate, the emotional toll it takes should not be ignored.
If you’ve ever found yourself doomscrolling or watching violent footage even though it makes you feel worse, know this: you are not broken. Your brain is doing its best to understand and respond to overwhelming input. The most compassionate thing you can do, for yourself and for others, is to notice when your limit has been reached, and to step back.
Signs You Might Be Struggling with Trauma from Online Content
If you’ve been exposed to graphic videos or disturbing images online, you might notice some of the following symptoms, especially if they persist for more than a few days:
Trouble sleeping or recurring nightmares
Feeling emotionally drained or “on edge.”
Avoidance of news or social media altogether
Persistent sadness, anxiety, or anger
Increased irritability or reactivity
Physical symptoms like headaches, fatigue, or nausea
Difficulty focusing or feeling present
Preoccupation with the content you saw
These are not signs of weakness. They are your body’s attempt to process something overwhelming.
How to Cope if You’ve Seen Something Disturbing
If you've already been exposed to violent content and find yourself feeling unsettled, there are steps you can take to regulate your nervous system and care for your mental health:
Acknowledge what you’re feeling. Don’t gaslight yourself by thinking, “It was just a video.” Your brain and body might respond as if the event were happening directly to you. Validate your emotions instead of suppressing them.
Use grounding techniques. Grounding techniques are strategies that help you physically be present in the current moment to your own environment and body as a way to remind yourself of your safety and de-escalate your nervous system. Strategies can include:
5-4-3-2-1 technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste
Box Breathing: Focus on your breathing by inhaling for 4 counts, holding for 4, exhaling for 4, and holding 4, repeating several times through.
Color Coping: Pick a color and identify as many objects in your immediate surroundings that are that color or have that color in them.
Sensory Input: Hold ice cubes, splash cold water on your face, or use textured objects to reconnect with your body.
Limit Re-Exposure. It’s tempting to rewatch or “understand what really happened.” But this often deepens the trauma. Consider taking a break from social media or muting specific keywords.
Talk to Someone. Share what you saw and how it impacted you with a trusted friend, therapist, or support group. Isolation can intensify distress, while connection can help you metabolize what you experienced.
Maintain Routines. Routine helps create feelings of safety. Return to grounding activities that remind your body that you are safe: walking, journaling, spending time in nature, or cooking. The mundane can be healing.
How to Stay Safe Online Going Forward
Creating digital boundaries is a mental health practice. You deserve to feel safe in your online environment.
Turn off autoplay on all of your apps and browsers
Mute or block hashtags associated with disturbing events
Unfollow or mute accounts that post raw footage without warnings
Use browser extensions that filter out graphic images or content
Limit your time on platforms known for shock content or poor moderation
And most importantly: give yourself permission not to watch. You can be informed without subjecting yourself to horror.
Protecting Kids From Digital Trauma
Children and teens are particularly vulnerable to the psychological effects of graphic content. Their emotional regulation systems are still developing, and they often don’t have the language to explain how they feel after seeing something traumatic.
Talk early and often. Ask what they’re seeing online, and create a safe space for them to share.
Don’t overreact if they disclose something disturbing. Listen, then guide.
Use parental controls and screen time management tools.
Model boundaries. Let them see you choosing not to engage in graphic content.
Normalize their emotions. Teach them that fear, sadness, or anger after seeing violence is normal, and okay to talk about. Teach them how to handle those strong emotions.
Even older teens may be quietly absorbing violent imagery without fully understanding its effects. Let them know they don’t have to carry that alone.
Final Thoughts
We live in an unprecedented time, one where we can witness global violence from the intimacy of our own homes. While technology gives us access to important stories and information, it also exposes us to trauma our brains and bodies were not built to handle so frequently or so viscerally.
Axious, overwhelmed, or emotionally raw after encountering violent content online, you’re not alone, and you’re not weak.
Setting digital boundaries, choosing what you engage with, and caring for your mental health in the aftermath of exposure are not just acts of self-care. They’re acts of resilience.
You have the right to protect your peace.
