Secondary Trauma: How to Build Resilience and Heal

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Secondary trauma, vicarious trauma, and, less formally, second-hand trauma are all terms used to describe the phenomena in which an individual is indirectly, yet significantly impacted by learning of another person's direct experience of a traumatic event, either through visual or auditory input. Symptoms of secondary trauma can vary and can include:

• Indifference and numbness
• Hopelessness
• Cynicism
• Irritability
• Avoidance
• Anger
• Despair
• Ruminations about traumatic images
• Fatigue
• A range of bodily pain complaints

Anything that is experienced as directly disturbing and threatening to one's sense of safety, well-being, and life can be traumatic and jarring. In reality, traumatic events happen all the time, and there are numerous ways in which we are exposed to them, directly and indirectly.

Passing an accident scene while driving down the road, witnessing a robbery, listening to news stories about disasters and wars, and working in an industry such as healthcare or criminal justice in which one is constantly hearing about others' trauma can all be experienced as secondary trauma.

In fact, according to the Sidran Institute, 7.3 percent of all adult post-traumatic stress disorder (PTSD) diagnoses develop as a result of witnessing another person being traumatized. This number, I believe, will grow substantially in the years to come. And according to the U.S. Department of Veterans Affairs' National Center for PTSD, of children and teens who have had a trauma, 3 to 15% of girls and 1 to 6% of boys develop PTSD. This is concerning because children and teens may be exposed to the same content and with limited internal and external resources and maturity to cope with such exposure.

Factors Contributing to the Rise of Secondary Trauma

I believe three main factors increase vulnerability to the impact of secondary trauma. First, we are living in an era of hyper-technological connectivity via digital and social media. We are flooded with disturbing and graphic images and news stories of other people's horrible and frightening experiences. Not that we should not be made aware of what's happening either near or around the world, but the access and availability we have to such information and images is like no other period of time.

Such ongoing exposure to graphic content inevitably takes a toll. Could we even imagine what it would have been like to have experienced World War I or II through the prism of our current media channels? Immediate and uncensored exposure to graphic and violent content is our reality and will continue to be so.

Second, we live in an era with recurrent major natural disasters, political instability, and major world conflicts simultaneously, all intertwined in a kaleidoscope of dread, fear, and helplessness. It all seems and certainly feels like too much at times.

Third, although we are technologically interconnected like never before, we are simultaneously extraordinarily disconnected, isolated, and lonely. Migrations, technological developments, the breakdown of communities, and reduced levels of religious affiliation have resulted in profound emotional and social disconnection and isolation.

According to the Global State of Social Connection Report conducted in 142 countries in 2023, 51 percent of people report feeling lonely, with 21 percent feeling very lonely. Loneliness is a strong risk factor for the development of emotional trauma and may affect a person's ability to be resilient in the face of trauma.

Quality connection with others is paramount for the processing and healing of trauma. I strongly believe that as the world continues to become more isolated and lonely, we will have less chance to work through our traumas, both direct and indirect, and the number of suffering traumatized individuals will increase.

Proactive Strategies to Diminish the Effects of Secondary Trauma

1. Be Aware of the Symptoms of Trauma. One of the most important skills for managing secondary trauma is cultivating awareness of the possible symptoms. Knowing what to watch for allows us to intervene and tend to symptoms before they become more deeply ingrained.
2. Selectively Screen Information. We tend to be knowledgeable about how to take care of our bodies through diet and exercise. Feeding our minds with healthy material is equally important. Ensuring that we limit potentially traumatizing content while directing our attention to positive, growth-promoting, and soothing content is vital for our nervous system. Setting limits with ourselves regarding the amount of time we expose ourselves to digital and social media is beneficial for our well-being, as well as being vigilant about the potential impact of the information we consume.
3. Make Informed Choices on Sources of Media. Due to the wide range of information and opinions available about world events and conflicts, we must make a commitment to be more knowledgeable and informed about the type of information we are consuming. It is important to evaluate the credibility of a source as well as to have an understanding of the context, content, and possible subjectivity of the outlet. Also, listening to radio coverage versus watching visual coverage can have a different effect on your nervous system.
4. Connect with Support Networks. Living in an age of both increased isolation and increased exposure to trauma will require us to be more active in seeking out real-life social connections, as opposed to virtual ones. As mentioned earlier, social connections are a vital need and an important resource in preventing, managing, and mitigating trauma. There are a variety of ways to meet new people such as through volunteer organizations, social clubs, religious affiliations, and MeetUp groups. However, it may require us to be more assertive and active. Committing to calling two friends a week can be a beneficial exercise to commit to.
5. Focus on Replenishing and Regeneration. Our nervous systems tend to be more vulnerable to the effects of trauma when we are feeling depleted and burned out. Therefore, it is vital to inoculate our body and mind by engaging in activities that provide us with a sense of vitality, meaning, and purpose, and to focus on self-care and wellness. Proper sleep, nutrition, and exercise are vital for this process.
6. Develop the Ability to Self-Reflect. Self-reflection is an important skill that can help us both prevent and manage the effects of trauma and secondary trauma by building a sense of groundedness and internal solidity. A simple practice could be taking five minutes at the end of the day to record your highs and lows from the day and what you felt was the most meaningful moment or lesson learned. Journaling, while not for everyone, can really be of benefit. Cultivating an active dialogue with our thoughts, feelings, and different aspects of ourselves is essential for coping and fostering resilience.