How to Cope with the Mental Health Impact of Witnessing War and Genocide

As the genocide in Gaza continues, and air strikes by Israel and the US extend into Iran, many people across the world are feeling overwhelmed by what they’re witnessing (Office of the United Nations High Commissioner for Human Rights Office, 2025; Al Jazeera, 2025). From images of destruction and forced starvation, to stories of children targeted by bombs, the emotional toll of watching these atrocities unfold is real—and heavy (A Jazeera, 2025, Klinenberg, 2025).

Whether or not you have a direct connection to the region, this kind of global violence can trigger intense emotional reactions. You may be feeling:
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• 😔 Profound grief or helplessness
• 😡 Rage or moral outrage
• 🥶 Numbness or emotional shutdown
• ⛔ Guilt for being “safe” while others suffer
• 😵‍💫 A sense of unreality or disorientation

These are all valid trauma responses. Your nervous system is trying to process something that feels incomprehensible. And in a world that often pressures us to keep moving, stay productive, or stay quiet—it’s easy to feel lost.

Many people experience vicarious trauma, also known as secondary traumatic stress, when exposed to others’ suffering—especially on a large scale. You might notice:
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• 🌪️ Emotional overwhelm
• 😶‍🌫️ Avoidance or emotional numbing
• 😴 Chronic fatigue or burnout
• 🧨 Heightened anxiety or panic
• 🫥 A crisis of faith in humanity or society

For those with past trauma, witnessing war and genocide can also reactivate earlier pain, including ancestral trauma, racial trauma, or displacement histories.

Detaching from news, muting conversations, or trying to “stay positive” can feel like self-care—but often, this avoidance leads to more distress over time. Therapists call this spiritual bypassing or toxic positivity—ways of shutting down painful truths in the name of wellness.
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Here are four trauma-informed practices to help you stay connected to yourself while staying present with what's happening in the world.
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Before taking in more news or images, pause:
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• What am I feeling right now?
• Do I have the capacity to witness more pain today?
• What’s my intention in checking the news?

Approach with intention, not compulsion.
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Isolation increases overwhelm. Reach out to:
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• Trusted friends who feel the weight too
• Solidarity or advocacy groups
• Spiritual or cultural communities that ground you
• A therapist who doesn’t bypass pain with minimization or toxic positivity

You are not meant to carry this alone.
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Agency combats helplessness. Consider:
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• Sharing vetted resources
• Donating to mutual aid or humanitarian aid
• Contacting political representatives
• Showing up locally through conversation or action

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Small actions restore dignity and control.
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Your nervous system needs protection too. Rest doesn’t mean you’ve given up. Especially for people from marginalized communities, rest is a form of resistance.

Too often, healthcare spaces ignore politics or push neutrality or positivity in ways that erase pain and silence truth. But for many people, mental health struggles are deeply connected to social realities, historical and ongoing systemic oppression, and community trauma.

At Deep Sea Psychology, our team:
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• Offers trauma-informed, anti-oppressive, and culturally responsive care
• Holds space for grief, rage, disillusionment, and moral injury
• Supports activists, caregivers, and ethically-minded professionals
• Believes your pain is real—and your clarity is not a problem to fix

You don’t need to water yourself down to receive support.
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Whether you’re an activist, therapist, parent, educator, student, or simply someone who can’t turn away from injustice—your emotional response is valid.

We offer:
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• Virtual therapy across Ontario, Alberta, and British Columbia
• Expert clinicians with lived experience or deep training in systemic trauma
• A space for integration, reconnection, and rest—without erasure

Ready to talk? Book a video-call or phone-call appointment with a therapist who understands.

👉 Book an Appointment Online
👉 Contact Us
👉 Meet Our Therapists
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