In today’s hyperconnected world, information moves at lightning speed. Breaking news alerts, graphic social media videos, and continuous updates about violence, political tension, kidnappings, and global crises surround us daily. For many Nigerians, this nonstop exposure has become a normal part of life. Yet, beneath the surface, it carries emotional and psychological consequences that often go unrecognized. One of the most significant is vicarious trauma.

Vicarious trauma occurs when a person begins to feel the emotional and psychological impact of other people’s pain, even though they did not directly experience the traumatic event. While it is commonly associated with therapists, journalists, first responders, and humanitarian workers, it can affect anyone who regularly consumes distressing content.

For many Nigerians, the constant stream of news about killings, attacks, political instability, corruption, economic hardship, and global unrest creates an invisible emotional burden. The mind and body were not designed to carry such persistent stress.

While staying informed is important, constant exposure to graphic or disturbing content can slowly weaken a person’s sense of safety, hope, and emotional stability.

Social media intensifies this effect. Traumatic videos circulate within minutes—often without context or warning. Many people wake up and immediately scroll through scenes of violence before their day even begins. Over time, the world starts to feel dangerous, unpredictable, and hopeless.

The brain begins to respond as though the trauma is happening directly to us. The body, unknowingly, starts “keeping score.”

The nervous system is built to protect us. When we perceive danger, it triggers fight, flight, freeze, or fawn responses. These reactions are helpful in real emergencies—but harmful when activated repeatedly by videos and news reports happening far away.

Effects of Overexposure to Distressing News

Emotional Dysregulation:
Anxiety, irritability, anger, fear, or emotional numbness.

Physical Symptoms:
Difficulty sleeping, headaches, fatigue, rapid heartbeat, body tension, and aches.

Chronic Stress:
Living in a constant state of alertness can lead to long-term health challenges such as high blood pressure, weakened immunity, and burnout.

In a country where many people are already coping with insecurity, financial pressure, and daily stress, this extra emotional load can feel overwhelming.

Being informed is necessary—especially in an environment where personal safety often depends on awareness. But there is a clear difference between staying informed and being consumed by traumatic content.

You do not need to watch every graphic video, read every rumor, or refresh the news every hour. The goal is to remain aware without sacrificing your emotional health.

Practical Ways to Protect Your Mental Health

1. Set Healthy Boundaries with News:

• Limit news checks to once or twice a day
• Avoid graphic videos
• Turn off autoplay on social media

2. Follow Reliable Sources:
Choose pages that share verified information instead of sensational content.

3. Regulate Your Nervous System:
Deep breathing, grounding exercises, hydration, stretching, and intentional screen breaks all help restore balance.

4. Stay Connected to Supportive People:
Talking through emotions reduces their weight and helps the mind process stress.

The current environment—marked by political tension, protests, economic strain, kidnappings, insecurity, and global conflicts—has created a climate of fear. Nigerians at home and abroad are constantly exposed to disturbing content, leading to widespread anxiety, emotional fatigue, and a growing sense of helplessness.

Recognising the effects of vicarious trauma helps us regain control. When we understand how our nervous system reacts, we can create healthier boundaries and protect our well-being.

We may not be able to escape the world’s crises, but we can choose not to lose ourselves to them. Staying informed does not mean sacrificing your peace.

Your mind was never meant to carry the weight of the world.
Protect it.

This article does not dismiss or undermine current events. The writer is not responsible for any misinterpretation of this content.

Thank you,
Lola Oguntade, MSW, LMSW, PMP