You Don't Have to Shut Down or Burn Out When You Care This Much. Do This Instead.

Mindful.org

by Shalini Bahl

February 23, 2026

AI-Generated Deep Dive Summary

When faced with overwhelming emotions from absorbing others' pain through news or social media, it’s natural to feel drained, tense, or even physically unwell—as happened to the author who ended up in the ER with chest pain linked to vicarious trauma rather than a heart issue. Dr. Shalini Bahl highlights how prolonged exposure to suffering can take a toll on both mental and physical health, reshaping our beliefs about safety, trust, and connection. Vicarious trauma occurs when we empathize deeply with others’ struggles, whether through direct experience or indirect exposure to distressing events. This psychological phenomenon can lead to feelings of exhaustion, numbness, or even withdrawal from the world. While disconnecting might seem like a way to protect oneself, it often leads to a loss of agency and connection over time. Dr. Bahl emphasizes that disengaging entirely isn’t the answer. Instead, she advocates for mindful strategies to stay present without becoming overwhelmed. This means recognizing the impact of vicarious trauma while maintaining boundaries and self-care practices. By doing so, individuals can avoid burnout and continue to contribute meaningfully to their communities. For those struggling with vicarious trauma, understanding its causes is the first step toward recovery. It’s essential to acknowledge that these feelings are not a personal failing but a natural response to prolonged exposure to suffering. Taking proactive steps to process emotions and replenish energy can help maintain mental and physical well-being in an interconnected world.

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Originally published on Mindful.org on 2/23/2026