If You're Not a Professional, Don't Dig Through the Epstein Files
At The Hope Place in Mansfield, we understand that while the pursuit of justice and transparency is vital, the sheer weight and amount of information in the Epstein Files could take a significant toll on our collective mental health. It’s not just the direct survivors who are affected; the general public can also experience profound distress if they are not trained professionals. And honestly, trained professionals can only handle so much before they burn out.
This phenonomon is called vicarious trauma, and it’s important to understand what it is, why it happens, and how you can protect yourself.
What is Vicarious Trauma?
Vicarious trauma is traditionally understood as an occupational hazard for professionals like therapists, first responders, 911 operators, or social workers who are routinely exposed to other people's trauma. It is the emotional residue of hearing detailed accounts of pain, terror, and suffering and picturing those moments in our brains.
However, in the age of social media and 24-hour news, this exposure is no longer limited to professionals. When we consume graphic details, view disturbing images, or watch heart-wrenching testimonies, we can experience symptoms that mirror those of direct trauma survivors. Things like:
Persistent feelings of sadness, anger, or anxiety.
Intrusive thoughts or images related to the news.
A sense of hopelessness about the world.
Difficulty sleeping or concentrating.
Feeling emotionally numb or withdrawn.
Nightmares about events or themes portrayed in the news.
Social withdrawal and distrust of others; especially related to parenting.
The release of documents like the Epstein files, which contain descriptions and depictions of horrific abuse, can be a massive trigger for this kind of secondary traumatic stress on a societal level.
Your Brain Mirrors Abuse
Why do we feel the pain of others so deeply, even when they are strangers on a screen?
We were created with a fascinating part of our brain called the mirror neuron network.
Think of mirror neurons as your brain’s built-in simulator. These neurons fire not only when you perform an action or feel an emotion, but also when you observe someone else doing or feeling the same thing. It’s why you might wince when you see someone stub their toe, or accidently get hit with a baseball. It’s also one reason why we enjoy watching other people's reaction videos. This neural mirroring is the biological foundation of our ability to connect with and understand one another.
However, this same system can become overwhelmed by constant exposure to graphic content. When you read detailed accounts or see images related to the abuse detailed in the Epstein files, your mirror neurons can activate neural pathways similar to those that would fire if you were experiencing distress yourself.
Your brain, in its attempt to empathize, can leave you shouldering a heavy emotional burden that isn't yours to carry. Graphic pictures and videos are particularly potent triggers, as they bypass our cognitive filters and deliver a more direct, visceral emotional impact.
How to Protect Yourself
Feeling overwhelmed by the details related to evil events is a normal human response. It is not a sign of weakness. But evil wears you down if you're not taking steps to protect yourself.
Do not dig through the Epstein Files: there are professionals digging who are trained to compartmentalize the information and synthesize it for the purpose of seeking justice and transparency.
Set Firm Boundaries: You do not need to know every detail to be an informed and caring citizen. Limit your consumption of news to specific times of the day, and avoid "doomscrolling" before bed.
Curate Your Consumption: Be mindful of what you click on. Read headlines from reputable sources to stay informed, but give yourself permission to skip articles with graphic descriptions or disturbing images. Mute keywords and unfollow accounts that consistently trigger you.
Practice Grounding Techniques: When you feel yourself getting pulled into a spiral of anxiety, bring yourself back to the present moment. Try the "5-4-3-2-1" technique: Identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Prioritize Self-Care: Ensure you are getting enough sleep, eating healthy foods, and moving your body. Engage in activities that bring you joy and help you decompress, whether it's reading a book, spending time in nature, or connecting with loved ones.
Connect with Others: Talk about your feelings with trusted friends or family members. Acknowledging your feelings and frustrations with supportive people can help you normalize how you're feeling, but it can also normalize how they're feeling as well! Remember the mirror neuron network? It can help you heal too.
It's important to remember that while our brains are wired to feel the pain of others, they are also capable of immense resilience and healing.
If you find that the amount of horror is becoming too heavy to carry on your own, please know that help is available. We are trauma therapists that can help your brain file away the images that are keeping you up at night and that sick feeling in your stomach when someone reminds you of them.
Take care of yourself, and remember that prioritizing your peace is a necessary act of rebellion.
