Authored by: Debra Kissen, PhD, MHSA

When news of yet another shooting breaks, it’s natural to feel shaken. For many, these stories don’t just live on the screen, they trigger anxiety, sadness, or even hopelessness. They can make the world feel unsafe and amplify feelings of division and isolation.

These reactions are completely normal. But they don’t have to leave us stuck. In fact, this may be the very moment when we most need to reach for connection, because connection is what helps us heal, and it’s also what makes our brains more resilient.

Why Violence Feels So Overwhelming

• Our nervous systems react to threats. Even hearing about violence can activate the body’s fight-or-flight response, leaving you tense, on edge, anxious, or restless.
• Isolation magnifies distress. When we feel alone in our pain, anxiety and sadness grow louder.
• Echo chambers amplify fear. When we only hear our own views repeated, our brains grow more rigid, and the world feels more dangerous.

Why Connection Helps

Neuroscience shows that our brains grow stronger through neuroplasticity the; ability to rewire and adapt when we’re exposed to new experiences and perspectives. Connecting with others, even across differences, sparks this growth. It builds emotional flexibility, increases our ability to regulate stress, and helps us feel less alone.

In short: isolation weakens us, connection strengthens us.

Practical Tips if You’re Feeling Anxious or Depressed After Violence in the News

1. Limit your news intake. Staying informed is important, but constant scrolling can flood your system with fear. Pick one or two times a day to check updates.
2. Name what you’re feeling. Saying to yourself, “I feel anxious/sad/angry right now” helps calm your nervous system.
3. Reach out instead of withdrawing. Call a friend, text a loved one, or connect with a supportive community. You don’t have to process this alone.
4. Anchor in the present. Notice your breath, name five things you can see around you, or step outside for fresh air. Small grounding practices reduce spiraling thoughts.
5. Move your body. Exercise — even a short walk — helps release tension and stabilize mood.
6. Engage with difference in safe ways. Read or listen to perspectives outside your own. Remind your brain that hearing another worldview is not dangerous.
7. Practice reflection in conversations. Try: “I hear you saying …”; it strengthens connection, even when you don’t agree.
8. Look for shared humanity. Instead of focusing only on division, remind yourself: at the core, people everywhere long for safety, love, and belonging.
9. Do one small act of kindness. Helping someone else is a proven way to lift mood and remind yourself you have agency.
10. Seek professional support if needed. If anxiety, depression, or hopelessness feel overwhelming, reaching out to a therapist can help you navigate through.

The Takeaway

It’s easy to feel powerless when tragedies happen. But small steps matter. By limiting overwhelming news, grounding ourselves, and reaching for connection, especially with people who see the world differently, we strengthen not only our brains but also our collective resilience.

Echo chambers and isolation leave us weaker. Connection, curiosity, and community help us heal. And in moments like these, we all need more strength, calmness, and hope.

Challenge: Step out of your bubble in one small way, whether by reaching out for support, listening to a new perspective, or doing one act of kindness. Notice how it makes your brain and,  your spirit, feel just a little stronger.

If You Need Support

• Visit ADAA’s “Find Help” page for resources, support groups, and ways to connect with professional help.
• Looking for a therapist? Visit ADAA’s Find Your Therapist directory.
• If you are feeling overwhelmed or in crisis, dial or text 988 in the U.S. to connect with the Suicide & Crisis Lifeline. You are not alone, and support is available 24/7.