Trauma Therapy Homework

Welcome to Week 18 of your trauma therapy homework. If you’ve been following along, you’ve already done some amazing, deep work—things like connecting to your Core Self, grounding, exploring silence, and building compassion toward your body and mind. This week, we’re shifting the focus toward something a little more external but just as important: curating your media environment. Now, it is important to know that this isn’t about telling you what to like or what to do. This is about giving yourself permission to choose what you allow into your brain and body. Because when you’re working through trauma, everything you consume affects your nervous system.

Why Curating Media Matters

We live in an age of constant content. We scroll, watch, listen, read, and absorb information almost nonstop. Sometimes, we do it consciously; other times, it's just the background noise of our day. But here's the thing: if you’re healing from trauma—especially if you’re living with PTSD—what you consume matters. Your nervous system doesn’t know the difference between real and simulated threats as clearly as you’d think. That scary TV show? That violent video clip? That emotionally intense podcast? Your body can interpret those things as real-time danger. And over time, all that subtle (or not-so-subtle) stimulation adds up. You might find yourself anxious, irritable, shut down, or activated—and not know why. That’s why it’s often recommended for clients with PTSD or trauma histories to be mindful of media that triggers their fight, flight, or freeze responses. This doesn’t mean you have to avoid everything heavy forever. It means you can check-in and ask, “How is this impacting my nervous system right now?”

Checking In With Your Body While Consuming Media

One of the simplest ways to get more intentional about your media intake is to check in with your body before, during, and after you engage with media.

Ask yourself:

How am I feeling in my body before I press play or open this app?
How does my body feel while I’m engaging with this?
Do I feel tense, numb, jumpy, or unsettled?
Do I feel grounded, connected, calm, or inspired?
How do I feel after? Do I have increased heart or breath rate? Do I need to take time to calm down? Do I feel more relaxed than before I started?

You can even try placing a hand on your chest or stomach while watching or listening. Is your breath shallow? Is your jaw tight? Are your shoulders creeping up? These are subtle signs that your body is responding. Learning to track your body's responses can help you notice patterns—what content supports you and what content drains or dysregulates you. You don’t have to make drastic changes overnight. Just start noticing.

This Isn’t About Hiding From Reality

Let’s make one thing clear: this is not about putting your head in the sand or pretending the world isn’t happening. It’s about taking care of your nervous system so you can actually engage with the world in a way that’s grounded and intentional. There’s a big difference between ignoring life and regulating your intake. Maybe that means setting boundaries around when you check the news—like avoiding it first thing in the morning or right before bed. Maybe you choose to read the news instead of watching it so you can control the pace and avoid graphic images or videos. You can still stay informed and socially engaged while honoring your mental health. Curation isn’t withdrawal—it’s discernment. It’s knowing your limits and designing your environment accordingly.

Curating Isn’t Just About Decreasing Triggering Content—It’s About Adding More of What Feeds You

Curating media doesn’t mean cutting out everything that feels “bad.” Sometimes, we need to consume things that feel distressing in order to stay informed. Just notice setting more boundaries around this to do it in a way that feels sustainable and balanced. Curating also means adding more of what feels good. Think of it like tending to a garden. You’re not just pulling weeds—you’re planting flowers.

Ask yourself:

What kinds of content leaves me feeling more connected to myself?
What inspires me or brings me hope?
What feels nourishing, peaceful, fun, or expansive?
Who online do I feel safe learning from?

Fill your feed, playlists, and subscriptions with content that lifts you up or helps you feel grounded. Whether that’s ASMR, ocean sounds, cozy cottagecore videos, soothing piano, or wholesome dog reels—whatever speaks to you, that’s what matters.

Social Media: Reclaiming Control

Let’s talk about the big one—social media. Social media can be an amazing place for inspiration, connection, education, and even healing. But it can also become a constant stream of comparison, anxiety, doomscrolling, and emotional flooding. The good news is: you have more control than you think.

Here are some simple ways to curate your social media:

Unfollow or mute accounts that leave you feeling drained, less than, or triggered.
Follow accounts that inspire you, make you laugh, or help you feel more like yourself.
Use the “Not Interested” option on platforms like Pinterest and TikTok to train the algorithm.
Create a separate account with a different focus (e.g., just for art, nature, or affirmations). If you have more than one email address or are willing to create a new one, you can create a whole new account dedicated to one of your interests. I have one Instagram account that follows only cute animals!
Limit your time using screen time tools or set specific windows for when you consume media.
Clean your feed regularly, like you would declutter your home.

Remember, the algorithm responds to your engagement. The more you interact with the content of your choice, the more it will offer it to you.

Podcasts, TV, and Music: What Are You Absorbing?

Podcasts are another big source of input—and while many are helpful, educational, or validating, some can also be heavy, intense, or chaotic. It’s worth asking: What tone is this setting for my day? If you’re listening to crime stories, true tragedy, or intense debate first thing in the morning or before sleep, your body might be carrying more of that energy than you realize. Same goes for TV and movies. There’s nothing wrong with suspense or drama, but it’s helpful to be aware of how your system responds. Do you feel soothed afterward? Disconnected? Wired? Heavy? Let's think about music. Music is powerful. It can lift you up or bring you deeper into sadness. Some people use sad music to process emotion—and that’s okay! Just be intentional. Ask yourself: Is this helping me move through emotion, or is it keeping me stuck in it?

This Week’s Practice

Here’s how to gently explore curating media in your daily life:

Track Your Input – For 2–3 days, make a note of what you’re consuming and how it makes you feel. You can use a simple log or just jot notes in your phone.
Make a Small Shift – Choose one small thing to adjust. Maybe that’s muting an account, turning off autoplay, or switching to written news.
Add One Nourishing Source – Find a podcast, playlist, or feed that makes your nervous system feel supported.
Create a Quiet Zone – Set a boundary around media for certain times of day (e.g., no news after 8pm, no scrolling in bed).
Reflect – Check in with yourself: Did anything feel different this week? What do you want to keep doing? What would you like to change further?

What Counts As Media?

When we say “media,” we’re talking about more than just the news. Consider all the content you interact with:

TV and streaming shows
Movies
Social media (Instagram, TikTok, Twitter, Facebook, etc.)
Music
Podcasts
Video games
YouTube
News articles or radio
Subreddits, forums, and online communities
Email newsletters or group chats

Each of these can have a different effect on your nervous system. Some might leave you feeling calm and connected, while others might leave you anxious, angry, or overstimulated. This is your invitation to check in and notice the difference.

Final Thoughts

Curating your media isn’t about perfection—it’s about protection. Not from the world, but from the constant barrage of input that can keep your nervous system in overdrive. You are allowed to design your environment. You are allowed to turn things down, tune things out, or say, “This isn’t what I need right now.” You are allowed to protect your mental and physical space. What you consume, what you surround yourself with, what you feed your mind and body... it all matters. Remember, be gentle and compassionate with yourself if you can. You are learning, you are growing, and you are doing great!

Megan Herzing PsyD, Licensed Professional Clinical Counselor, specializes in trauma therapy and creating a safe, supportive space for healing. She integrates evidence-based modalities, including EMDR, Internal Family Systems (IFS), somatic therapy, and Emotionally Focused Therapy (EFT), to address the mind-body connection and empower clients on their journey to wellness. With extensive experience treating complex PTSD, anxiety, attachment injuries, and dissociation, she believes in the power of self-compassion and authentic connection to facilitate lasting change. Drawing from her own healing journey, she brings empathy and lived experience to her work, honoring each client’s unique path toward growth and resilience.

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Trauma Therapy Homework - Week 18

Week 18: (The Basics)

Curating Media