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Protecting your mental well-being in the age of viral videos – particularly disturbing content like the recent shooting involving Charlie Kirk – requires intentional effort and proactive strategies. Social media platforms, designed for maximum engagement, have recently scaled back content moderation, increasing the likelihood of exposure to unwanted and upsetting material.
The pervasive nature of online content doesn’t necessitate constant consumption. Experts emphasize that safeguarding your mental state is not a form of avoidance, but rather a crucial step in preserving the mental bandwidth needed for constructive engagement, compassion, and effective action.
The Psychological Toll of Constant Exposure
Research consistently demonstrates that repeated exposure to violent or disturbing media can considerably increase stress levels, heighten anxiety, and foster feelings of helplessness. These effects aren’t fleeting; over time, they deplete the emotional resources individuals rely on for self-care and supporting others.
Protecting your attention, therefore, is a fundamental act of self-care. Liberating yourself from harmful content isn’t withdrawal, but a reclamation of your most potent creative force: your consciousness.
The analogy to nutrition is apt. Just as you wouldn’t consume spoiled or toxic food simply because itS available, you shouldn’t passively absorb every piece of media presented in your feed. Conscious consumption is essential for maintaining health. While controlling your own kitchen is straightforward, navigating the unpredictable content of social media feeds requires intentional boundaries.
Practical Steps to Reclaim Control
Fortunately,several straightforward methods can reduce your exposure to disturbing videos and images. Here are four recommended strategies:
- Turn off autoplay or limit sensitive content: These settings, though variable depending on your device, operating system, and app version, can significantly reduce unwanted exposure.
- Utilize keyword filters: Most platforms allow you to mute or block specific words, phrases, or hashtags, minimizing the chance of graphic content appearing in your feed.
- Curate your feed: Unfollow accounts that consistently share disturbing imagery and prioritize those that offer knowledge, connection, or joy.
- Set boundaries: Designate phone-free periods during meals or before bed. Research indicates that intentional breaks reduce stress and improve overall well-being.
[image of where to turn off autoplay on Facebook’s website. Screen capture by The Conversation, CC BY-ND]
Reclaiming Your Agency in a Digital World
social media is not a neutral space. Its algorithms are engineered to capture and hold your attention, even if it means amplifying harmful or sensational content. Passive viewing ultimately serves the interests of social media companies, while actively protecting your attention is a powerful act of reclaiming your agency.
The impulse to stay informed in real-time, particularly during crises, can be strong. Though, choosing not to view every disturbing image is not neglect, but self-preservation. Looking away safeguards your ability to act purposefully. When your attention is hijacked by shock and outrage, your energy is depleted. A steady, focused attention allows you to strategically invest your energy where it matters most.
You are not powerless. Every boundary you establish – from disabling autoplay to filtering content and curating your feed – represents a step toward controlling what enters your mind.These actions form the foundation for meaningful connection, empathy, and positive change.
Annie Margaret, executive director of the Post-Internet Project, a nonprofit dedicated to helping people navigate the psychological and social challenges of online life, has developed an evidence-backed intervention called PRISM to help individuals manage their social media use.
Margaret and her team emphasize agency, intention, and values alignment as key components of healthier media consumption patterns. individuals can explore the PRISM process through an online class, “Values Aligned Media Consumption,” launching on Coursera in october 2025. The course, taught by Annie Margaret at the University of Colorado Boulder, is available to anyone 18 and over, with free access to the video content.
