When graphic videos like the recent shooting of a protester by federal agents in Minneapolis go viral, it can feel impossible to protect yourself from seeing things you didn’t 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 big platforms have too reduced their efforts to contain the content last year or so. This means that annoying content can reach you even when you never chose to watch it.
However, you don’t need to monitor every piece of content that crosses your screen. Protecting your state of mind is not avoidance or denial. As a researcher who studies ways of coping the negative effects of social media on mental health and well-being, I believe it’s a way to preserve the bandwidth you need to stay engaged, compassionate, and effective.
Because this matters
Research shows that repeated exposure to violent or disruptive media can they increase stress, reinforce anxiety and contribute to feelings of helplessness. These effects are not only 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 caring. Freeing your attention from harmful content is not withdrawal. It reclaims your most powerful creative force: your consciousness.
As with food, not everything on the table is meant to be eaten. You wouldn’t eat something spoiled or toxic just because it was served to you. Likewise, not all media featured in your feed is worthy of your attention. Choosing what to eat is a matter of health.
And while you can choose what you keep in your kitchen cupboards, you often have less control over what appears in your feeds. That’s why it helps to take intentional steps to filter, block, and set limits.
Practical steps you can take
Fortunately, there are simple ways to reduce your chances of encountering violent or disturbing videos. Here are four I recommend:
- Turn off autoplay or restrict sensitive content. Please note that these settings may vary by device, operating system and application version and are subject to change.
Use keyword filters. Most platforms allow you to mute or block specific words, phrases or hashtags. This reduces the chance of graphic or violent content slipping into your feed.
Curating your feed. Unfollow accounts that regularly share disturbing images. Follow accounts that bring you knowledge, connection or joy.
Set boundaries. Set aside phone-free time during meals or before bed. Research shows that intentional breaks reduce stress and improve well-being.
Screenshot from The Conversation, CC BY-ND
Get your company back
Social media is not neutral. Its algorithms are designed to keep your attention, even when that means amplifying harmful or sensational material. Passive tracking only serves the interests of social media companies. Choosing to protect your attention is one way to reclaim your company.
The urge to follow in real time can be strong, especially during crises. But choosing not to watch every disturbing image is not neglect. it is self-preservation. Looking away protects your ability to act with purpose. When your attention is stolen, your energy goes into shock and rage. When your attention is fixed, you can choose where to invest it.
You are not powerless. Every limit you set — whether it’s turning off autoplay, filtering content, or curating your stream — is a way to take control of what comes into your head. These actions are the foundation for being able to connect with others, help people, and work for meaningful change.
More resources
I am its executive director Project after the Interneta non-profit organization dedicated to helping people navigate the psychological and social challenges of life online. With my team, I designed the documentary evidence PRISM intervention to help people manage their use of social media.
Us research-based program emphasizes the alignment of agency, intentions, and values as the keys to developing healthier media consumption patterns. You can try the PRISM process for yourself with an online course I launched through Coursera in October 2025. You can find the course, Prices Aligned media consumptionon Coursera. The course is for over 18s and the videos are free to watch.
This story was updated on January 25, 2026 to include reference to the recent shooting in Minneapolis.
