Social media platforms increasingly feature distressing content, making it challenging for users to shield themselves from graphic images and videos. Recent incidents, such as the fatal shooting of Charlie Kirk, have highlighted the pervasive nature of disturbing media online. However, experts argue that individuals can take proactive steps to reduce their exposure and protect their mental well-being.
Understanding the Impact of Disturbing Content
Research indicates that repeated exposure to violent or graphic media can lead to heightened anxiety, stress, and feelings of helplessness. These effects are not fleeting; they can accumulate over time, depleting emotional resources essential for maintaining personal well-being and compassion for others. As Annie Margaret, executive director of the Post-Internet Project, emphasizes, safeguarding one’s mental state is not merely avoidance but a vital strategy for preserving the mental bandwidth necessary for effective engagement with the world.
Margaret likens the approach to dietary choices. Just as individuals avoid spoiled or toxic food, they should be selective about the media they consume. The overwhelming flood of content in social media feeds often leaves users feeling powerless. By filtering what they see, individuals can reclaim their attention and prioritize healthier media consumption.
Practical Strategies for Reducing Exposure
There are several straightforward methods that users can adopt to limit their encounter with disturbing content on social media:
1. **Disable Autoplay Features**: Turning off autoplay settings can prevent automatic play of videos that may include sensitive material. This option varies depending on device and app settings.
2. **Utilize Keyword Filters**: Many platforms allow users to mute or block specific words, phrases, and hashtags. Implementing these filters can significantly reduce the likelihood of encountering graphic content.
3. **Curate Your Feed**: Unfollowing accounts that frequently share disturbing images and replacing them with those that promote knowledge, connection, or positivity can transform your online experience.
4. **Establish Boundaries**: Allocating specific times for phone-free activities, especially during meals or before sleep, can mitigate stress. Research indicates that intentional breaks from social media contribute to improved well-being.
Margaret notes that these actions constitute a form of self-care. By taking control of their social media experience, users enhance their ability to engage with others meaningfully and contribute positively to their communities.
The algorithms governing social media are designed to maximize engagement, often at the expense of user well-being. Passive consumption of content only serves the interests of these platforms. In contrast, actively choosing what to view can empower users to manage their mental health effectively.
Margaret highlights that opting not to view every disturbing image is not an act of neglect but rather an essential form of self-preservation. When attention is diverted by distressing content, individuals may find their emotional energy consumed by shock and outrage. By maintaining focus on positive and constructive content, users can channel their energy toward meaningful actions.
Additional Resources for Healthy Media Use
The Post-Internet Project is dedicated to addressing the psychological and social challenges posed by online life. Margaret’s team has developed the evidence-based PRISM intervention, aimed at helping individuals manage their social media use more effectively. This program emphasizes agency, intention, and alignment with personal values as keys to healthier media consumption patterns.
Starting in October 2025, Margaret will offer an online course titled “Values Aligned Media Consumption” through Coursera. This course, designed for individuals aged 18 and older, will provide insights and strategies for navigating social media in a healthier way. Participants can find the course by searching for Annie Margaret at the University of Colorado Boulder on the Coursera platform, where videos will be available for free viewing.
In a digital landscape where the choice of content often feels out of reach, taking these proactive steps can empower individuals to nurture their mental health while engaging with social media. By adopting a mindful approach to media consumption, users can better protect their peace of mind and enhance their overall well-being.
