How EMDR Can Help Reduce Emotional Intensity in a World of Constant Violence

In today’s world, it feels nearly impossible to avoid images of violence. Whether it’s news of war, terrorism, or local tragedies, social media brings it to our screens instantly—often unfiltered, often repeated, and often when we’re least prepared. Many people find themselves carrying heavy emotional reactions long after scrolling, with feelings of fear, helplessness, or grief lingering in their bodies and minds.

This is where EMDR (Eye Movement Desensitization and Reprocessing) therapy can help.

What Is EMDR Therapy and How Does It Reduce Emotional Intensity?

EMDR is an evidence-based psychotherapy originally developed to treat trauma and post-traumatic stress disorder (PTSD). When we experience or witness overwhelming events, our brains can sometimes “freeze” the memory in a raw, unprocessed state. That’s why even months later, a sound, image, or headline can trigger the same rush of fear or sadness.

EMDR helps the brain reprocess those memories using bilateral stimulation—such as guided eye movements, tapping, or alternating sounds. This doesn’t erase the memory, but it softens its emotional charge. The result? The memory remains, but it becomes easier to recall without being overwhelmed. It’s like turning down the volume, so you can return to daily life and focus on what matters instead of being drowned out by intrusive reactions.

Many people report that after EMDR, they can think about painful experiences with more perspective, less intensity, and a greater sense of calm.

You can learn more about EMDR therapy through the EMDR International Association (EMDRIA), a trusted resource for both clients and clinicians.

Witnessing Public Violence

You don’t have to be the direct victim of violence to feel its impact. Witnessing acts of public violence—whether in real life or through repeated exposure on screens—can leave behind symptoms of trauma. The brain does not always distinguish between firsthand and secondhand trauma; seeing disturbing images can activate the same survival responses.

EMDR can be used to process these secondary traumatic experiences. For example, a person who keeps replaying a violent video they saw online may find the memory intrudes during sleep or spikes anxiety in everyday life. EMDR helps untangle the emotional and sensory “charge” of those memories, reducing the distress while keeping the factual memory intact.

Mindful News Consumption: Learning from the Past

Before the age of smartphones, news consumption was more intentional. You sat down with a newspaper, braced yourself for headlines, but also balanced them with comics, lifestyle sections, or the crossword puzzle. Once you folded the paper and set it aside, there was often a clearer sense of closure—your nervous system had time to recover.

Today, content arrives in endless, high-impact bursts. Without realizing it, we’re exposed to repeated trauma cues with little balance or boundary. One way to protect your mental health is to practice mindful news consumption:

• Balance your feed: For every difficult story, seek out three pieces of uplifting, inspiring, or neutral content. This ratio helps counterbalance the weight of the negative.
• Edit your algorithms: Notice which accounts, hashtags, or pages leave you feeling depleted—and unfollow or mute them. Instead, intentionally engage with content that brings hope, humor, or learning.
• Set boundaries: Give yourself specific times of day to check the news, and step away when you notice your nervous system going into overdrive.

This doesn’t replace the deeper healing work EMDR provides, but it can support your mental well-being on a daily basis. In a world where exposure is constant, creating intentional buffers around content is one way of reclaiming your resilience.

EMDR as a Tool for Today’s World

As public violence continues to be streamed into our lives, EMDR offers a way to help the brain “catch up” to the overload. It allows people to process overwhelming experiences so they don’t get stuck in cycles of panic, avoidance, or numbness. For many, EMDR provides not only relief but also resilience, helping them move forward without being hijacked by disturbing images or intrusive feelings.