In the last few days, it has become almost impossible to browse the internet or watch the news without coming across reports on the ongoing legal proceedings involving Sean “Diddy” Combs. The case gained significant attention following intense and distressing testimony from singer Cassie Ventura, Combs’s former girlfriend, who has made serious allegations of sustained abuse, coercion, and exploitation. The volume and emotional weight of these stories have saturated headlines and social media, making it hard to avert our gaze. For many, particularly those with personal trauma histories, this chronic exposure can elicit a tangled array of feelings—hurt, frustration, bewilderment, or even apathy. For some individuals, it might feel like being engulfed by a powerful wave of emotion.

These feelings are not just understandable; they are profoundly human.

As a trauma therapist and mental health advocate who has supported countless survivors of interpersonal violence, including those impacted by human trafficking and sexual abuse, I wish to provide a compassionate perspective for interpreting our emotional responses—and suggest gentle techniques to help safeguard our mental health during these trying times.

Our Reactions Are Individual—and Valid

There is no singular “correct” way to respond to traumatic news. Our reactions are molded by our distinct life journeys, including past experiences with violence or trauma. They are also shaped by our identities, communities, and the wider social and historical frameworks we bring with us. Our minds continually endeavor to comprehend our environment, to derive meaning, and to safeguard us. This is a normal, adaptive response.

At times, this compels us to seek as much information as possible. We consume every article, browse through every comment, and view every video—hoping that additional insights will provide us with a sense of safety, control, or a pathway to justice. This urge to comprehend is not a shortcoming; it’s an instinct for survival.

When Information Overload Becomes Detrimental

Nevertheless, there exists a threshold where the pursuit of understanding can transform into overexposure. Even if we are not proactively seeking updates, the unceasing wave of media coverage can take a toll on us. Each new headline, video, or social media update can pile up, triggering our nervous systems—especially for those with prior trauma experiences.

This can push us beyond what trauma specialists refer to as the “window of tolerance”—the emotional space where we feel stable and capable of managing stress. When we find ourselves outside this window, we may experience hyper-arousal—feeling anxious, irritable, panicked, or tumbling down a compulsive scrolling spiral. Alternatively, we might slide into hypo-arousal—feeling numb, disconnected, fatigued, or emotionally withdrawn.

In a state of hyper-arousal, we may find ourselves debating with strangers online or compulsively consuming media. In a hypo-arousal state, we could retreat, feel emotionally flat, or detach from our physical sensations. Both are instinctive responses of our nervous system to being overstimulated—and both indicate that we require care, not criticism.

Indicators of Emotional Overload

If you are questioning whether your media habits are impacting your mental health, here are some indicators to keep an eye out for:

– Losing track of time while consuming updates related to the case
– Feeling emotionally drained or detached afterward
– Experiencing difficulties with sleep or concentration
– Memories or reflections of your own past trauma emerging
– Intense emotional fluctuations—such as despair, anger, or hopelessness
– Feeling disconnected from your physical self or your environment

If any of these resonate with you, remember that you are not alone. These are typical, human reactions to exposure to trauma.

Tactics for Grounding and Self-Care

Caring for ourselves amid challenging news coverage involves supporting our nervous systems. Here are some suggestions to nurture your mental and emotional health:

– Set limits with social media. Reduce screen time, utilize app timers, or take a pause before engaging with sensitive material.
– Become aware of your body. Observe if you are holding your breath, clenching your jaw, or feeling tense. Gentle movements, deep breathing, or stretching can help redirect you to the present moment.
– Acknowledge your emotions. Speak them aloud or jot them down. Identifying your feelings can aid in processing them. If you’re unsure of your emotions, consider using a feelings wheel.
– Steer clear of unhelpful comment sections. Online conversations can often perpetuate damaging myths about survivors. It’s perfectly acceptable to step back. Protecting your peace doesn’t imply indifference—it signifies a choice of where to direct your energy.
– Seek out support. Confide in someone you trust. Community support plays an essential role in healing.
– Engage in grounding techniques. Utilize your senses—hold a cold item, identify five things you can see, or participate in activities that reconnect you with your body.
– Pursue professional assistance. Therapy, support groups, or trauma-informed care can be impactful resources for recovery. At the Sanar Institute, we focus on trauma-specific support for individuals and communities affected by interpersonal violence.

A Call for Shared Compassion

As this trial progresses, let this be a