Have you been scrolling through your feed and felt a sudden wave of anxiety, heaviness, or sadness, without even knowing why? You’re not alone.
Lately, our timelines have been flooded with heartbreak: the tragedy at the nightclub in the Dominican Republic, the helicopter crash in Manhattan, natural disasters, violence, and senseless loss. You may not know the people personally, but somehow your heart still feels the weight.
That’s called social media secondhand trauma, being indirectly exposed to the trauma of others through media consumption.
And it’s real.
Although we’ve been called to care and have empathy, we’re not meant to carry the weight of the world on our shoulders (or minds). We may be strong and able to endured, but when we receive bad news after bad news without time to process or breathe we can feel heavy burden.
I recently found myself emotionally drained after seeing multiple tragic headlines back to back. I am someone who feels deeply and works in spaces where healing and hope are central, however, I had to take a step back and ask God for wisdom:
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“How do I stay informed without becoming emotionally consumed?”
“How can I keep praying without being beaten by what my eyes are seeing?”
“How do I remain compassionate, but still protect my peace?”
I took a step back, I took a breathe, I prayed, and something I only do when I am drained…I took a nap.
Here’s what I do and I pray this can help you too.
1. Set Boundaries on What You Consume
It’s okay to mute, unfollow, or pause your scrolling. Choose content that uplifts, educates, or empowers—especially during emotionally heavy seasons.
2. Take Breaks Intentionally
Stepping away from the screen it’s wisdom. Use that time to breathe, stretch, worship, go for a walk, or sit with the Lord in silence.
3. Pray Instead of Scrolling
You may not be able to fix what’s happening in the world, but you can stand in the gap. Pause and pray. Ask God to comfort families, bring justice, and use your burden as fuel for intercession, not despair.
4. Focus on What You Can Do
You can’t heal the whole world, but you can check in on a friend, donate to a cause, post a word of encouragement, or simply be present in prayer. Small acts matter.
5. Let God Carry What You Can’t
“Cast your burden on the Lord, and He shall sustain you.” – Psalm 55:22
This verse beings an invitation. You don’t have to stay overwhelmed. God sees, God knows, and He invites us to hand over what’s too heavy to hold. This practice can help us grow closer to the one who sees it all.
If your heart feels heavy lately, it’s okay to admit it.
It means you still care. You’re not selfish. You have love for others.
Remember: you don’t have to carry it all. Even Jesus wept. But He also withdrew to quiet places and refilled before returning to serve.
I pray that this be your gentle reminder to unplug, exhale, and lean into the peace that only God can give.
If this resonated with you, or you know someone who may be blessed from reading this, share it.
Take care of your heart.
There’s more within you.
©️2025 Denise Kilby New Hope MHCLC Assoc. All rights reserved
