Secondary Trauma

Many of us know of trauma as emotional harm resulting from a troubling event, like violence, a tragic accident, or a natural disaster. But did you know that trauma can be experienced vicariously?

Secondary trauma, also referred to as vicarious trauma, compassion fatigue, or secondary traumatic stress, refers to emotional distress that a person feels when they learn about the firsthand traumatic experiences of another.

Secondary trauma is common in people who work with traumatized individuals, like first responders or mental health professionals, but can happen to any of us. Secondhand feelings of trauma can be more likely when the traumatic event is one that feels close to home, as if it could have nearly been experienced directly.

Some people are more likely to develop symptoms of secondary trauma. Predictors include economic loss, lack of social support, and history of other traumas including poverty, racism, and historical trauma. Females and people of older age may be at a higher risk as well.

Symptoms of secondary trauma overlap with direct trauma symptoms you might know about, like:

Those who are most protected from secondary trauma are those who feel community solidarity, trust in authorities, and who feel a sense of belonging. Other proven ways to prevent secondary trauma include:

• Educating yourself on the risks of secondary trauma.

• Investing regular time in restorative activities. Balancing work with activities that emphasize relaxation, nature, creativity, and socialization can build mental resiliency.

• Keeping up with self-care like exercise, nutrition, and sleep.

If you are experiencing secondary trauma, refocusing on taking care of your basic needs like exercise, diet, and sleep can be extremely helpful. There are other actions you can take too, like:

Journaling — Writing about thoughts and feelings related to experiencing trauma or supporting traumatized loved ones can be comforting and help make meaning out of difficult experiences.

Practicing compassion for yourself and others — Acknowledge that you are experiencing a lot right now. You may not be able to show up in the same ways you could before, and that is okay. Assume the same for your family, co-workers, and friends. Be flexible when considering what you can do. Consider the perspective of others to help you connect to their emotions and empathize with their experiences. 

Limiting media exposure — The near-constant media coverage of traumatic events throughout the world can feel overwhelming. At times we feel obligated to “witness” the pain of others, however, witnessing other people’s pain can eventually become damaging to ourselves. Learn more about the role media plays in secondary trauma and ways to take a step back.

Connecting with others — Community solidarity and social belonging are known protective factors against secondary trauma. Spend meaningful time with family and friends to bring a sense of joy, light-heartedness, grounding, and comfort. If you feel up to it, check up on how they’re coping, and don’t be afraid to ask for support yourself. Both helping and being helped can bring meaning and comfort in tough times.

Seeking formal support — Proven techniques like engaging with trauma counselors or support groups can provide critical perspective and support for healing, and can often be flexible and affordable. Find our list of formal support resources here.

Sources:

Administration for Children & Families - Secondary Traumatic Stress

Jacob Bor, Atheendar S Venkataramani, David R Williams, Alexander C Tsai. Police killings and their spillover effects on the mental health of black Americans: a population-based, quasi-experimental study. The Lancet, Volume 392, Issue 10144, Pages 302-310 (2018).

Marc Gelkopf, Rony Berger, Avraham Bleich, Roxane Cohen Silver. Protective factors and predictors of vulnerability to chronic stress: A comparative study of 4 communities after 7 years of continuous rocket fire. Social Science & Medicine, Volume 74, Issue 5, Pages 757-766, (2012).

The National Child Traumatic Stress Network - Assisting Parents/Caregivers in Coping with Collective Traumas

The National Child Traumatic Stress Network - Secondary Traumatic Stress

The National Child Traumatic Stress Network - Secondary Traumatic Stress: A Fact Sheet for Child-Serving Professionals

Silver, R.C., Holman, E.A. & Garfin, D.R. Coping with cascading collective traumas in the United States. Nat Hum Behav 5, 4–6 (2021).

Last updated on July 24, 2024.