I'm sorry to hear that you've had such a distressing experience. Exposure to graphic and disturbing content can be very unsettling and leave a lasting impact on your thoughts and emotions. Here are some steps you can take to cope with the situation and reduce its impact on your well-being:
Close the Tab and Avoid Similar Content: If you haven't already, close the tab or window containing the video immediately. Avoid seeking out or clicking on any similar content in the future. Repeated exposure to disturbing content can further intensify its effects.
Distract Yourself: Engage in activities that take your mind off the video and help distract you from distressing thoughts. Focus on hobbies, interests, or spending time with friends or loved ones.
Limit Media Exposure: Minimize your exposure to graphic and violent content online. Be cautious about the websites and social media accounts you visit and follow. Consider installing content filters or blockers that can help prevent accidental exposure to distressing material.
Practice Mindfulness: Mindfulness techniques can be helpful in managing intrusive thoughts and emotions. Meditation, deep breathing exercises, or grounding techniques can bring your focus back to the present moment and reduce anxiety.
Seek Support: Talking to someone you trust about your experience can help alleviate the distress. Sharing your feelings with a friend, family member, or counselor can provide understanding and support.
Focus on Positive Content: Balance your media intake with positive and uplifting content. Seek out articles, videos, or media that bring joy and inspiration.
Avoid Rumination: Try not to ruminate on the video or repeatedly analyze its contents. Remind yourself that dwelling on it won't change what happened and can keep the distress alive.
Consider Professional Help: If the distressing thoughts and emotions persist or become overwhelming, consider seeking support from a mental health professional. They can provide you with coping strategies and tools to manage intrusive thoughts and emotions effectively.
Practice Self-Compassion: Remember that it is entirely normal to feel upset and disturbed after such an experience. Be kind to yourself and allow yourself time to process and heal.
If you find that the distressing thoughts and feelings persist despite your efforts, or if they significantly impact your daily life, seeking help from a mental health professional is essential. They can assess your situation more thoroughly and provide personalized guidance.
Remember, it's crucial to prioritize your mental well-being, and seeking support is a sign of strength, not weakness.