When the World Hurts: Coping with Trauma in Times of Mass Grief
We were never meant to carry the weight of the world’s pain in our hearts. Yet today, we are constantly exposed to tragedies, disasters, and violence, sometimes unfolding in real time on our screens. In an age of instant updates and endless scrolling, we find ourselves grieving events that may not have touched us directly but still cut deep into our souls.
This kind of collective exposure — what some call mass trauma — is unlike personal loss. It is unexpected, overwhelming, and confusing. It forces us to wrestle with pain that doesn’t always have a clear outlet. When stories of suffering pile one on top of another, our hearts and minds can grow weary.
Trauma in the Everyday Person
Trauma doesn’t just happen to those who lived through the event firsthand. Simply witnessing — even through images, videos, or constant news alerts — can overwhelm the nervous system. That’s because our bodies are wired for empathy and survival. Seeing others in distress, we can begin to feel unsafe ourselves.
Common signs of trauma may include:
Emotional: mood swings, irritability, numbness, sadness, or being easily startled.
Physical: headaches, jaw clenching, tight muscles, fatigue, or stomach upset.
Cognitive: intrusive thoughts, difficulty focusing, or replaying the events in your mind.
Relational: withdrawing from others, losing interest in activities, or feeling disconnected from your community.
When these symptoms linger, it’s a sign that your nervous system is carrying more than it was designed to hold. Recognizing this is the first step toward healing.
Steps to Begin Regulating Tension
There is no single way to grieve, and no “correct” path forward. But there are gentle practices that can help restore balance:
Pause and breathe intentionally. Slow, controlled breathing sends a signal to the brain that you are safe. Try inhaling for 4 counts, holding for 4, and exhaling slowly for 6–8 counts.
Ground yourself in the present. The 5-4-3-2-1 method helps when you feel swept away: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
Set healthy boundaries with media. Compassion fatigue is real. Give yourself permission to take breaks from the news and social media. Protecting your mental health is not ignoring the world — it is strengthening yourself to engage with it more intentionally.
Move your body. Trauma often lingers in physical form. Gentle exercise like walking, stretching, or yoga can help release stored tension.
Reach out. Talk to a trusted friend, loved one, or counselor. Sharing your thoughts aloud helps lighten the weight and reminds you that you are not alone.
Create small rituals of safety. Light a candle, make tea, pray, journal, or spend time in nature. These acts signal to your nervous system that it is okay to slow down.
Healing in Community
Human beings were created for connection. Isolation magnifies pain, while shared stories and compassion ease the load. Allow yourself to lean into safe people and safe spaces. Healing from trauma — especially the kind we were never meant to carry alone — requires both internal practices and external support.
That’s why I created a free downloadable guide at the end of this blog. It includes grounding tools and step-by-step exercises you can use to calm your body and mind in moments of overwhelm.
👉 [Download the Free Trauma & Stress Regulation Guide here]
Faith and Peace in the Storm
For those who believe, there is also another anchor available: faith. Scripture reminds us that even in chaos, we are not left to steady ourselves alone.
In the Gospel of Mark, Jesus calms a storm while His disciples tremble in fear:
“He got up, rebuked the wind and said to the waves, ‘Quiet! Be still!’ Then the wind died down and it was completely calm.”
— Mark 4:39 (NIV)
And the Apostle Paul reminds us of God’s design for comfort:
“Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.”
— 2 Corinthians 1:3–4 (NIV)
These verses together remind us that God not only calms the storms around us, but He also equips us to extend His comfort to those we love. In a season when so many are hurting, we can receive His peace and then share that same peace with others.
A Gentle Prayer
If you are open, I invite you to pause and pray these words with me:
Lord, in the midst of the storms we did not expect and the grief we do not know how to carry, we turn to You. Calm our racing hearts, ease the tension in our bodies, and remind us that we are not alone. Just as You spoke peace to the waves, speak peace into our souls today. Amen.
Final Thought
You are not weak for feeling the weight of the world. You are human. And healing is not about “getting over it” but about finding ways to steady yourself while the world continues to move.
Take a step today — whether it’s breathing deeply, reaching out, or downloading the guide below. Healing begins in small acts of care, and sometimes, in the stillness of prayer.
In loving memory of Iryna Zarutska and Charlie Kirk
