When graphic videos go viral, like the recent fatal shooting of Charlie Kirk, it can feel impossible to protect yourself from seeing things you did not consent to see. But there are steps you can take.
Social media platforms are designed to maximize engagement, not protect your peace of mind. The major platforms have also reduced their content moderation efforts over the past year or so. That means upsetting content can reach you even when you never chose to watch it.
You do not have to watch every piece of content that crosses your screen, however. Protecting your own mental state is not avoidance or denial. As a researcher who studies ways to counteract the negative effects of social media on mental health and well-being, I believe it’s a way of safeguarding the bandwidth you need to stay engaged, compassionate and effective.
Why this matters
Research shows that repeated exposure to violent or disturbing media can increase stress, heighten anxiety and contribute to feelings of helplessness. These effects are not just short-term. Over time, they erode the emotional resources you rely on to care for yourself and others.
Protecting your attention is a form of care. Liberating your attention from harmful content is not withdrawal. It is reclaiming your most powerful creative force: your consciousness.
Just as with food, not everything on the table is meant to be eaten. You wouldn’t eat something spoiled or toxic simply because it was served to you. In the same way, not every piece of media laid out in your feed deserves your attention. Choosing what to consume is a matter of health.
And while you can choose what you keep in your own kitchen cabinets, you often have less control over what shows up in your feeds. That is why it helps to take intentional steps to filter, block and set boundaries.
Practical steps you can take
Fortunately, there are straightforward ways to reduce your chances of being confronted with violent or disturbing videos. Here are four that I recommend:
Turn off autoplay or limit sensitive content. Note that these settings can vary depending on device, operating system and app version, and can change.
Use keyword filters. Most platforms allow you to mute or block specific words, phrases or hashtags. This reduces the chance that graphic or violent content slips into your feed.
Curate your feed. Unfollow accounts that regularly share disturbing images. Follow accounts that bring you knowledge, connection or joy instead.
Set boundaries. Reserve phone-free time during meals or before bed. Research shows that intentional breaks reduce stress and improve well-being.
Where to turn off autoplay in your account on Facebook’s website.
Screen capture by The Conversation, CC BY-ND
Reclaim your agency
Social media is not neutral. Its algorithms are engineered to hold your attention, even when that means amplifying harmful or sensational material. Watching passively only…
