Relaxing to ‘True Crime’ TV Shows Can Be a Red Flag for Psychological Issues

When True Crime (TV, Podcasts, etc.) Becomes a Coping Mechanism: The Psychological Impact of Watching Crime TV to Relax

Primary Category:  Scam Victim Recovery Psychology

Intended Audience: Scam Victims-Survivors / Family & Friends

Author:
•  Tim McGuinness, Ph.D. – Anthropologist, Scientist, Director of the Society of Citizens Against Relationship Scams Inc.

About This Article

Watching true crime as a way to relax may indicate underlying psychological concerns such as heightened anxiety, emotional desensitization, or unresolved trauma. While some viewers are drawn to it for entertainment, control, or preparation against crime, excessive consumption can reinforce hypervigilance, disrupt sleep, and create a distorted perception of reality.

Scam victims, in particular, may turn to true crime as a way to regain control, but it can instead deepen fear and distrust. Moderation is essential—when crime content becomes a primary coping mechanism, self-reflection and healthier relaxation methods are necessary for emotional well-being and recovery.

When True Crime (TV, Podcasts, etc.) Becomes a Coping Mechanism: The Psychological Impact of Watching Crime TV to Relax

Introduction

Psychologists suggest that relaxing by watching true crime TV might be a red flag because it could reflect underlying psychological patterns or needs that aren’t entirely healthy. The appeal of true crime often lies in its mix of suspense, fear, and resolution—elements that can stimulate the brain in ways that feel oddly soothing. But leaning on it as a primary way to unwind might signal issues like heightened anxiety, a need for control, or even a desensitization to violence, depending on the individual.

Overview

Psychologists warn that using true crime TV as a means of relaxation can be problematic for several reasons:

Increased anxiety and hypervigilance: Consuming excessive true crime content can lead to heightened anxiety and a state of hypervigilance, where individuals constantly perceive danger in their surroundings.

Distorted perception of reality: True crime shows can skew one’s view of the world, making it seem more dangerous than it actually is. This can result in an overestimation of the prevalence of violent crimes.

Sleep disturbances: The graphic and disturbing nature of true crime content can interfere with sleep patterns, making it difficult to relax and rest properly.

Social isolation: In extreme cases, overconsumption of true crime media can lead to fear of socialization, causing individuals to isolate themselves and avoid leaving their homes.

Negative impact on mental health: Excessive exposure to true crime content can contribute to the development or exacerbation of mental health issues such as anxiety, depression, and panic attacks.

Desensitization: Regular viewing of violent crime scenes may lead to desensitization, which can be problematic for maintaining empathy and appropriate emotional responses.

Obsessive thoughts: Some individuals may develop obsessive thoughts about crime and safety, which can interfere with daily life and overall well-being.

While some people claim that true crime content helps them feel more prepared for dangerous situations, psychologists emphasize that moderation is key. If true crime consumption begins to negatively impact one’s mental health, social life, or daily functioning, it’s a sign to take a break and seek alternative forms of relaxation and entertainment

Digging In Deeper

Psychologists caution that using true crime TV as a form of relaxation can be a red flag for underlying psychological stress, emotional desensitization, or unresolved trauma. While many people enjoy true crime content for entertainment or educational purposes, regularly unwinding with violent or disturbing crime stories may indicate deeper concerns. Here’s why:

Chronic Stress and Anxiety

Watching true crime to relax can signal that the nervous system is already in a heightened state of stress. If someone finds comfort in high-adrenaline content, it may mean their baseline stress levels are already elevated. Instead of calming the mind, exposure to crime stories can reinforce hypervigilance, making it harder to fully relax.

In the case of stress regulation, Psychologist Pamela Rutledge explains that true crime can offer a “safe” way to experience adrenaline and then relax as the case resolves, satisfying a primal curiosity about danger without real risk. However, if this becomes a go-to coping mechanism, it might indicate someone’s drawn to chaos or trauma as a way to process their own unresolved emotions—essentially outsourcing their stress to a narrative they can switch off. Over time, this could reinforce anxiety rather than diffuse it, as the mind stays hooked on threat-based stimulation.

Emotional Desensitization

Repeated exposure to violent crimes can lead to emotional numbing, where disturbing content no longer elicits strong reactions. This desensitization can reduce empathy over time, making real-world violence feel less shocking or significant. It might also indicate that a person is struggling with emotional regulation and is unconsciously using true crime to suppress feelings rather than process them.

Another concern is desensitization and research, like that from the American Psychological Association, shows prolonged exposure to violent media can numb emotional responses to real-world harm. If someone finds murder documentaries relaxing, it might suggest they’ve normalized violence to an unhealthy degree, blunting empathy or skewing their perception of safety. Forensic psychologist Katherine Ramsland notes that true crime fans sometimes develop a “morbid curiosity” that, while not inherently bad, can tip into obsession or detachment if it’s their main lens for relaxation.

Unresolved Trauma or Fear of Victimization

Some people gravitate toward true crime because they relate to the fear of being victimized. For those who have experienced past trauma—such as abuse, assault, or fraud—watching these stories may feel like a way to gain control over their own fears. However, instead of helping, this exposure can reinforce a heightened sense of danger, leading to increased anxiety, distrust, or even paranoia.

Dopamine and Morbid Curiosity

Consuming true crime activates the brain’s reward system by stimulating curiosity, even when the content is disturbing. Some individuals may become reliant on this form of stimulation, preferring it over healthier ways to relax. Over time, this can create a cycle where relaxation is only achieved through dark, high-adrenaline narratives rather than activities that promote true emotional well-being.

Sleep Disruption and Increased Fear Responses

Many psychologists warn that consuming violent media before bed can increase nightmares, disrupt sleep, and reinforce negative thought patterns. The subconscious mind processes crime narratives overnight, potentially leading to heightened fear responses, increased worry about personal safety, or intrusive thoughts.

For Scam Victim-Survivors

If a scam victim watches excessive true crime TV, it may indicate deeper psychological responses to their experience with fraud. While some victims find comfort in understanding criminal behavior, overconsumption of true crime content can reflect unresolved trauma, heightened fear, or an unhealthy attempt to regain control.

Here’s what it might suggest:

Heightened Hypervigilance and Distrust

Many scam victims struggle with feelings of betrayal and a loss of trust in others. Watching true crime excessively—especially stories about fraud, deception, and manipulation—may reinforce a hypervigilant mindset, where the victim feels constantly on guard against future scams. This can lead to anxiety, paranoia, and difficulty trusting even legitimate people or institutions.

A Need to Reassert Control

Scam victims often feel powerless, especially if they were manipulated into making financial or emotional decisions against their better judgment. Consuming true crime may serve as a way to analyze criminal tactics, helping them feel more prepared or “in control” should they encounter deception again. However, this can become obsessive, preventing victims from moving forward with their lives.

Unresolved Trauma and Emotional Processing

Victims of scams experience similar psychological effects to victims of other crimes—shame, anger, and self-blame. Watching true crime may be an unconscious attempt to process their own experience by seeing how other victims and criminals interact. However, instead of resolving trauma, it may prolong distress by reinforcing negative emotions and preventing emotional closure.

Confirmation Bias and Reinforcing a Negative Worldview

Excessive true crime consumption can reinforce the belief that crime and deception are everywhere, making scam victims more fearful and distrusting of others. This can make recovery more difficult, as victims may withdraw socially, avoid seeking help, or assume that all financial institutions, authorities, or even personal relationships are potential threats.

Addiction to Fear and Adrenaline

Some scam victims may find themselves drawn to true crime as a way to relive the emotional highs and lows they experienced during the scam itself. Fraud, especially romance or investment scams, often involves an emotional rollercoaster—hope, excitement, fear, and ultimately, devastation. Watching crime stories that evoke similar feelings can become an unhealthy coping mechanism.

When It Becomes a Problem

Watching true crime occasionally is not necessarily harmful, but if a scam victim finds themselves obsessing over criminal cases, feeling more anxious rather than informed, or struggling to engage in positive, restorative activities, it may be a sign that they need support in processing their experience. Healthy recovery involves balancing awareness with emotional well-being—seeking therapy, engaging in uplifting activities, and rebuilding trust, rather than dwelling in a constant state of fear.

Conclusion

Watching true crime as entertainment is not inherently harmful, but when it becomes a primary method of relaxation, it may indicate deeper psychological patterns that should not be ignored. For some, it satisfies curiosity, provides a sense of control, or even acts as a coping mechanism. However, psychologists caution that excessive consumption can lead to heightened anxiety, emotional desensitization, disrupted sleep, and an increased sense of paranoia. For scam victims, true crime may reinforce hypervigilance, distrust, and fear, making recovery more difficult. While occasional viewing is normal, relying on it for comfort is a sign to examine one’s emotional state and seek healthier ways to process stress. If true crime is your only way to unwind, it’s worth asking why—self-reflection and balance are key to maintaining emotional well-being.

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