Protecting Your Mental Health: Media Strategies for Trauma Survivors

Sexual trauma survivors can protect their mental health while consuming media by implementing specific strategies such as checking trigger warnings, setting social media boundaries, practicing selective content engagement, and working with licensed therapists to develop personalized coping skills for managing potential triggers.

Finding peace in a media-filled world can feel overwhelming when certain content brings up difficult memories. Media strategies can help you take control of what you see and engage with online, allowing you to protect your well-being while staying connected to what matters most.

Media And Sexual Trauma: How Survivors Can Safeguard Their Mental Health

Sexual trauma often leaves profound impacts on survivors, affecting numerous aspects of daily life—including physical and mental well-being. The effects can persist for years, creating challenges with trust, relationships, and overall health. If you or someone you care about has experienced sexual trauma, encountering online media, television, or news stories that discuss this topic or similar themes can be triggering. Having strategies to protect yourself while using the internet or consuming other types of media may help you avoid potential mental health distress or difficult emotional responses.

The impacts of sexual trauma on survivors

Sexual trauma is one of the most impactful types of adverse experiences and unfortunately one of the most common, especially for those who identify as women. According to the Rape, Abuse, and Incest National Network (RAINN), an American is sexually assaulted in some way every 68 seconds. Sexual assault encompasses sexual harassment, non-consensual sexual touch, rape, incest, and other forceful or coercive sexual or suggestive acts. RAINN reports that one in six young women are survivors of rape, and one in 33 men are male survivors of rape. Additionally, over 63,000 children annually experience sexual abuse.

Sexual trauma can lead to numerous mental health challenges. Common diagnoses among survivors include post-traumatic stress disorder (PTSD) or complex PTSD (C-PTSD). Both conditions can cause symptoms like avoidance, hypersensitivity, and signs of reliving or remembering the trauma. For this reason, survivors may be particularly sensitive to media involving sexual trauma topics—although this sensitivity can exist even in those without a diagnosable trauma-related disorder.

How media can be triggering to survivors of sexual trauma

According to RAINN, media can be both important and detrimental to the healing journey of sexual trauma survivors. In some cases, media spreads awareness about this topic, which can increase understanding that resources are available. These stories may also help reduce the stigma around seeking help.

However, media can also be triggering, reminding survivors of traumatic experiences and causing distress when using social media platforms or engaging with other content. Some people may experience flashbacks, anxiety, panic attacks, sadness, irritability, depression, anger, rage, and other responses to encountering this media. Even content that supports healing and growth can sometimes be triggering simply by mentioning the topic. For this reason, having strategies to regulate and control your media usage can be beneficial for your mental health.

Tips for survivors on consuming content

Below are tips inspired by information shared by RAINN, designed to help sexual trauma survivors take control of their media usage and reduce triggers.

Check the trigger warnings before consuming media

Before watching television shows, videos, or movies, you can research the title on sites like Does the Dog Die. Resources like this list all the trigger warnings and potentially disturbing themes that appear in these forms of media, including whether sexual trauma occurs or is discussed. By checking beforehand, you may prevent yourself from seeing scenes that could trigger flashbacks or other unwanted symptoms.

Relying solely on a film’s rating may not be sufficient, as even PG-13 rated films may include mentions of sexual content, abuse, and similar topics. Look for trigger warnings at the beginning of articles, podcasts, and social media posts as well.

Avoid content that frequently involves sexual trauma narratives

Certain types of media are more likely to involve sexual trauma storylines or reports, such as crime documentaries, news channels, explicit music, and social media accounts dedicated to abuse or human rights issues. News reports and other content related to these stories are often dramatized or depicted in potentially harmful ways that rely on stigmatizing social norms. While working through your healing journey, you might consider temporarily avoiding media representations of real sexual violence stories, unfollowing accounts that post about them on social media, and being selective about the music you listen to.

Set boundaries on social media surrounding sexual trauma content

You have control over how you use your social media accounts. You can set boundaries online by unfollowing or blocking people who post about uncomfortable topics or make inappropriate jokes. You can report offensive videos while scrolling on platforms like Instagram or TikTok. Many platforms offer options like “Don’t show me content like this,” which may help prevent similar content from appearing in your feed. Consider avoiding comment sections on posts about sexual trauma and other sensitive issues, as these often contain triggering remarks.

Only follow people you know or trust

Another way to set boundaries on social media is by only following those you trust or know personally. Keep your profile private and limited to people you know. You might ask close friends to be mindful about tagging you in or sharing certain content—though this isn’t foolproof, as you can’t control others’ online behavior. Instead, focus on following positive accounts that promote healing, wellness, and mental health.

Practice internet safety

Practicing internet safety may help prevent exposure to triggering content. Use websites you’re familiar with and understand how to navigate. Utilize safety filters on platforms like X (formerly Twitter) and Tumblr to prevent adult content from appearing unexpectedly.

Work with a licensed clinical social worker to address sexual trauma

While avoiding triggering content can be helpful in the short term, triggers may continue to appear despite your best efforts, especially since they can be unique to each individual and may involve elements that aren’t easily filtered out online. Speaking with a licensed clinical social worker is one way to develop skills to regulate your emotions, learn to cope with triggers, and find pathways to healing. You’re not alone, and professional support can be invaluable as you process your experiences.

The complexities of engaging with content created by other survivors

Stories shared by other survivors can be both inspiring and challenging. While they may provide a sense of community and raise awareness, engaging with these narratives can also evoke memories of your own experiences.

Be thoughtful about how much of your own story you share as well. Supporting others can be healing and drive public awareness, but it might also lead to anxiety or recurring memories. There’s also the risk of experiencing vicarious trauma by interacting too closely with someone else’s trauma story—a phenomenon that may be more common among those who have already experienced trauma themselves.

You can decide when or if you share your story

You control how and whether you share your story online. Some survivors find that discussing their experiences and receiving community support can be healing. However, consider these questions before posting:

• How would you react to negative comments or online bullying?
• How would you feel if your post received little or no response?
• What if people online questioned or disbelieved your story?
• Could the person who harmed you see your post? Would this compromise your safety?
• Is sharing your story online personally beneficial to your healing?
• Could legal complications arise from discussing your experience publicly?
• Are there offline communities where you could find support?
• Would you prefer sharing in a survivors’ support group or with a therapist?

These questions help you anticipate potential scenarios that might occur when sharing personal experiences online. Even with privacy settings, online sharing carries risks—someone could take screenshots or record your post, potentially distributing it elsewhere. Remember that online content can persist indefinitely.

How to be thoughtful of survivors when sharing on social media

If you’re not a survivor but want to be mindful of those who are, consider these posting guidelines:

• Include trigger warnings at the beginning of any post mentioning sexual trauma
• Use abbreviations like “SA” for sexual assault and “CHSA” for childhood sexual assault
• Avoid sharing graphic photos, videos, or songs that depict sexual trauma
• If your account focuses on crime or similar topics, specify in your biography that you may post sensitive content
• Ask permission before sending potentially triggering content via direct message
• Avoid jokes about sexual trauma and related topics
• Refrain from absolute statements like, “All survivors should speak up about their experiences”
• Respond with empathy when someone requests trigger warnings

Mental health support options

Sexual trauma is complex, and many survivors experience mental health challenges like stress, anxiety, depression, and/or post-traumatic stress disorder. If you’re struggling to manage media triggers, speaking with a licensed clinical social worker through ReachLink’s telehealth platform could be beneficial.

Online therapy offers convenience, allowing you to attend sessions from home via video, phone, or messaging. When you sign up with ReachLink, you can specify your preferences, such as requesting a therapist experienced in trauma recovery. Research indicates that online therapy can be effective for conditions like PTSD, with one study suggesting it may be as effective as in-person options for treating this condition.

Takeaway

If you’ve experienced sexual trauma, remember you’re not alone. Taking steps to protect yourself online is an important part of your healing journey. For personalized support and compassionate guidance from licensed clinical social workers, consider reaching out to ReachLink’s telehealth services or finding a therapist in your area.