Dealing with triggers online

Some days, your grief might feel more manageable, like something you can carry alongside everything else. Other days, it can be unexpectedly stirred up by something you weren’t prepared for, like a headline, a post on social media, or news about someone else’s loss.

In a world where we are constantly connected, these moments can appear suddenly and without warning. It’s okay if this feels difficult. It doesn’t mean you’re going backwards in your grief, it simply means you are human, and that your loss still matters.

In this post, we’ll explore some gentle ways to navigate triggering media, and how to protect your peace while still staying connected to the world around you.

Protecting your space online:

Social media can be a place of connection, but it can also expose us to content we’re not ready to see. Posts about loss, illness, or even unexpected news about a public figure passing away can bring up emotions that feel overwhelming.

Most platforms allow you to mute or block certain words, topics, or accounts. This can be a really helpful way of reducing the chance of seeing triggering content.

It’s important to remember that there is no shame in doing this. You are not avoiding reality, you are taking care of yourself. Setting boundaries with what you consume is a healthy and valid way to cope.

Taking a step back from the news:

Staying informed can feel important, especially when there is a lot happening in the world. But there are times when constant exposure to heavy news can begin to affect your mental health.

If you notice this happening, it’s okay to take a step back. This might look like only reading headlines, limiting how often you check the news, or switching off completely for a while.

You might feel a sense of guilt when doing this, especially with so many voices online encouraging you to stay engaged. But your wellbeing matters too. Creating boundaries doesn’t mean you don’t care, it means you are recognising your limits.

Creating offline moments:

Giving yourself time away from your phone can help create a sense of calm, especially if you’ve been exposed to something triggering.

This could be as simple as going for a short walk, spending time outside, or having moments in your day where you intentionally disconnect. Some people find it helpful to block certain apps at specific times, like before going to bed, to allow their mind to rest.

Even small breaks can make a difference, helping you feel more grounded and present.

Planning for unexpected triggers:

Because these moments can come out of the blue, it can help to have a rough plan in place for when they do.

This might include reaching out to someone you trust, writing down how you’re feeling, or practising simple breathing techniques to help regulate your emotions.

Having something to turn to can make these moments feel a little less overwhelming, and remind you that you don’t have to face them alone.

Above all, be kind to yourself:

Grief doesn’t follow a straight path, and neither does healing. If something online or in the news affects you deeply, that doesn’t mean you’re not coping “well enough.”

Give yourself permission to step away, to set boundaries, and to take care of your emotional wellbeing in whatever way feels right for you.