*Trigger warning*
One moment you’re enjoying belly laughs, feeling the sun’s rays warm your skin, hearing the joyful sounds of children around you, breathing in fresh air in pure bliss, completely unaware of what’s about to unfold. In a split second, the world you once knew devolves into chaos: people running for their lives, scattering, gripping their loved ones, and screaming at the top of their lungs. Bullets have been fired, echoing through the sky, sharp cracks followed by loud booms, sounds that will be etched into your memory.
Gun violence leaves a lasting psychological impact long after physical safety is restored, assuming the best-case scenario. Even if you weren’t physically harmed, you might struggle to sleep for weeks. Your brain might not be able to distinguish between gunshots and a balloon popping at your cousin’s birthday party. Your nervous system may remain so heightened that you find yourself zoning out in public, experiencing flashbacks from the scariest day of your life.
Post-Traumatic Stress Disorder (PTSD) and secondhand PTSD are the invisible imprints left after experiencing trauma, whether directly, by witnessing it, or even hearing about it secondhand. Symptoms can include changes in behavior, mood shifts, poor sleep hygiene, nightmares, appetite disturbances, intrusive thoughts, hypervigilance, avoidance, and more. First responders, caregivers, and mental health professionals are at heightened risk of secondhand PTSD. Family members and friends of those directly impacted are also vulnerable, as simply hearing about a traumatic event can trigger significant psychological distress.
Today’s media landscape is dominated by 24/7 news coverage and uncensored social media, exposing us to disturbing content in real time. Repeated exposure to violent images and videos creates a cycle of re-traumatization, contributing to a negative feedback loop that undermines mental health. During such exposure, the brain struggles to differentiate between perceived threats and actual danger. The prefrontal cortex, responsible for rational decision-making, is compromised during extreme fear, triggering survival mode. This results in trauma responses like fight, flight, freeze, or fawn. Memory is also affected: events may not be recalled chronologically, peripheral details may be missed, and there may be complete memory gaps.
For example, someone running for their life, unaware of the direction of the gunfire, may recall hearing the first shot, running, and eventually hiding in a store a mile away. When later asked to describe what happened, they may not remember running for eight minutes, pushing the store door open, or screaming for help. Their retelling may be fragmented or distorted due to the overwhelming fear response.
Secondhand PTSD can look very different, but it is just as real. Imagine someone scheduled to volunteer at a political rally but stayed home due to illness. That person then hears about traumatic events unfolding at what would have been their volunteer post. Their brain begins to loop possible scenarios, imagining what could have happened had they been present. It may lead to fear of volunteering again, avoidance behaviors, or emotional numbness. It is a completely valid response to begin mistrusting public spaces.
Unfortunately, stigma and misinformation still prevent many individuals from receiving the healing they need. Guilt can lead to an internal narrative such as, “People have it worse than me,” “I wasn’t even there, I shouldn’t feel this way,” or “I’m being dramatic.” These thoughts invalidate your experience. But they’re also incredibly common after trauma, whether direct or indirect. As a therapist, I often remind clients: “You can drown in 100 feet of water, and you can drown in 1 foot of water. The depth is not the focus when you’re drowning.” Validating your trauma, even if it’s secondhand, is the first step to understanding its impact. Recognition and support from loved ones help affirm that what you experienced is real. External validation can be especially powerful if you’re minimizing your own emotions. Society tends to create a hierarchy of trauma, which only reinforces this harmful minimization. It’s important to protect yourself from further emotional harm by recognizing that all trauma matters.
We can heal what we can name, and it starts there.
PTSD deserves the utmost care and therapeutic treatment, including but not limited to:
- Cognitive Behavioral Therapy (CBT)
- Dialectical Behavioral Therapy (DBT)
- Ketamine-Assisted Psychotherapy (KAP)
- Eye Movement Desensitization and Reprocessing (EMDR)
- Somatic therapy
- Narrative therapy
- Medication management
A personalized treatment plan, often incorporating multiple modalities, can significantly reduce symptoms over time. Group therapy and peer support groups also provide a sense of connection and community. One way to regain a sense of control is to “control the controllables”. It might mean setting media boundaries, managing stress with effective coping skills, maintaining a comforting routine, or engaging in regular physical activity.
If you’re a community leader, be aware of the signs of PTSD and secondhand PTSD in others. Model calm behavior and create space for safe, open dialogue that encourages others to share their experiences. If you’re feeling anxious about returning to public spaces, creating a safety plan may help alleviate your concerns. Identify a meetup location in case you’re separated, familiarize yourself with the area beforehand, and research any available public safety or evacuation plans. These small steps can rebuild trust in public environments and help neutralize trauma responses.
As a society, we’ve experienced increasing exposure to gun violence without adequate resolution. We must widen our understanding of trauma, validate those around us who are expressing fear, and respond with empathy, not fear-mongering. Systemic change is also essential. We need more trauma-informed, accessible care and effective gun reform policies that respect constitutional rights while protecting lives.
There is hope. Healing is possible. We are stronger when we stand together in the face of hardship. It is your reminder: seeking help is not a weakness, it’s a profound act of strength.
If you or someone you know has been impacted by gun violence, you are not alone. Help is available.
| Program / Organization | What they offer & how helpful for PTSD or vicarious trauma |
| Safe Horizon | Comprehensive services for survivors & families of gun violence in NYC, including counseling, advocacy, safety planning, and mental health support. Safe Horizon |
| NYC H+H / Bellevue Victim Services Program | For patients/families affected by violent crime (including gun violence). They provide crisis counseling, safety planning, psychotherapy, support groups, legal & healthcare advocacy. NYC Health + Hospitals |
| Sanctuary Healing NYC | Provides intensive outpatient trauma treatment (both in person and remote). Structured trauma care without full hospitalization. Sanctuary Healing NYC |
| Office to Prevent Gun Violence (OPGV), NYC | Their Mobile Trauma Units respond in real time to traumatic incidents, providing immediate support and connection to resources. NYC – Mayor’s Office of Criminal Justice |
| Common Threads Project (NY) | A healing approach for marginalized women who have experienced a range of traumas. Can help with processing through creative, community‑based modalities. Common Threads Project |
| ARTSAVE / CCV | Offers art‑based therapy and community healing services, especially around grief, trauma, and mental health in neighborhoods affected by gun violence. ARTSAVE, Inc. |
| VOICES Center for Resilience | Support groups, webinars, and peer‑to‑peer forums for trauma survivors, including families and first responders. Effective for coping skills and communal resilience. voicescenter.org |
