Published on February 19,2025 by Zencare Team.
You’ve done a deep dive into the JonBenét Ramsey case and know for a fact who the murderer is. You can recite every detail of Making a Murderer and have debated The Staircase more times than you can count (Owl theory anyone??). Maybe you even fall asleep to Crime Junkie because somehow, chilling tales of real-life horror have become your bedtime stories, and you love being lulled to sleep by Ashley Flowers and Brit Prawat.
True crime is more than just a genre — it’s a full-blown obsession for millions of people. There’s something oddly satisfying about unraveling mysteries, hearing justice served (or not), and getting a behind-the-scenes look at the criminal justice system. But have you ever noticed yourself feeling a little too on edge after a binge session? Maybe you double-check the locks before bed or side-eye strangers a little more than usual.
This has left many people wondering: Does true crime cause anxiety? While some people can consume crime stories without any lingering effects, others find themselves feeling more paranoid, restless, or even struggling with sleep. Mental health experts have started exploring the psychological impact of true crime — and whether our love for murder mysteries is secretly fueling our fears.
In this article, we’ll dive into:
- Why true crime is so addictive
- How it might be affecting your anxiety levels
- Tips from therapists on enjoying true crime without letting it take a toll on your mental well-being
Let’s take a closer look — before we all start installing extra security cameras.
The Psychology Behind the True Crime Craze
True crime isn’t just popular — it’s a full-blown cultural phenomenon. Whether it’s a deep dive into infamous cold cases, a new Netflix documentary that everyone’s talking about, or a podcast that feels like a conversation with your true crime-obsessed best friend, there’s no shortage of content to consume. But why are we so drawn to real-life crime stories?
Experts believe there are a few key psychological reasons why true crime has such a tight grip on us.
Why Are We So Obsessed with True Crime?
1. Curiosity About Human Behavior
At our core, humans are wired to be curious — especially when it comes to understanding what makes people tick. True crime offers a glimpse into the darkest corners of human nature, answering questions we hope we never have to ask in real life. Why do people commit such horrific acts? How does someone become a serial killer? These stories provide a controlled way to explore those questions from a safe distance.
On top of that, crime stories often follow a mystery format, which makes them even more compelling. There’s something satisfying about piecing together clues, analyzing motives, and trying to “solve” the case before the detectives do. It taps into our love for puzzles and problem-solving — just with much higher stakes.
2. A Sense of Control
Watching true crime can feel like preparing for the worst-case scenario. Even though most people will never encounter the types of crimes they see on TV, there’s a subconscious belief that understanding how these crimes happen will help us avoid them.
- “If I know what red flags to look for, I’ll never fall for a scam.”
- “If I learn the patterns of serial killers, I can avoid dangerous situations.”
This illusion of control makes true crime feel useful rather than just entertaining. Of course, the reality is that most crimes are unpredictable, and no amount of true crime knowledge can guarantee safety. But that doesn’t stop our brains from believing that watching one more episode could somehow make us more prepared.
3. The Thrill Without Real Risk
True crime activates the same parts of the brain that respond to fear and danger. When we hear about a terrifying case, our brain reacts as if we’re experiencing a threat — our heart rate may increase, our muscles tense up, and we feel a rush of adrenaline. But unlike actual danger, we’re safe in our living rooms, under a blanket, with zero real risk.
This combination of fear and safety is similar to what we experience when watching horror movies, riding roller coasters, or even playing video games. It’s an intense, immersive experience, but we know deep down that we’re not actually in harm’s way.
However, repeated exposure to fear-based content can have unintended side effects. While the adrenaline rush can be thrilling, too much of it can overstimulate the brain, keeping us in a heightened state of alertness long after we’ve turned off the show.
Does True Crime Cause Anxiety?
For some people, true crime is just another form of entertainment — like a murder mystery novel, but with real-life stakes. They can binge-watch entire seasons of Unsolved Mysteries and sleep like a baby.
For others, though, true crime isn’t just entertainment — it seeps into their thoughts, increases their fear of the world, and makes them double-check the backseat of their car before getting in.
Mental health professionals have mixed opinions on the impact of true crime. Some believe it empowers people by increasing awareness and preparedness. Learning about real-life dangers can make us feel like we’re taking steps to protect ourselves. After all, knowledge is power, right?
Others argue that it heightens fear and contributes to anxiety. Instead of making us feel more in control, it can make the world seem far more dangerous than it actually is.
So, does true crime cause anxiety? The answer: it depends. Some people can handle it without any issues, while others experience genuine stress after repeated exposure. If you’re already prone to anxiety, true crime might be making it worse without you even realizing it.
How True Crime Affects Your Brain
True crime is designed to hook you, keep you engaged, and trigger emotions like fear and suspense. But too much exposure to these fear-based stories can rewire your brain in ways you may not expect. Consuming true crime occasionally is one thing. But when it becomes the dominant type of content in your media diet, it can start changing how you see the world. The more you immerse yourself in violent crime stories, the easier it is to believe that danger is lurking everywhere — even when it’s not.
1. Overstimulation
When you watch true crime frequently, your brain doesn’t get a chance to rest. You’re constantly processing intense stories about murder, kidnappings, and mysterious disappearances. This keeps your mind in a heightened state of alertness, even when you’re not in any real danger. Instead of winding down after a long day, your brain is busy analyzing crime scenes and predicting worst-case scenarios.
2. Hyper-vigilance
True crime can make you more aware of potential dangers — even in situations where there’s no real threat. You might find yourself scanning parking lots for suspicious vehicles or avoiding walking alone at night, even in places you used to feel comfortable.
And let’s talk about bedtime paranoia. Ever been lying in bed, almost asleep, when suddenly you hear a noise from the kitchen? A totally normal noise — like the dishwasher shifting or the house settling — but thanks to the four-hour true crime binge you just finished, your brain immediately jumps to home invasion. Now you’re lying there, heart pounding, convinced that someone is breaking in. Spoiler: it’s just the dishwasher. But your brain, now conditioned to see danger everywhere, doesn’t know that right away.
3. Fight-or-Flight Response
True crime doesn’t just make you think you’re in danger — it can actually trick your body into feeling like you’re in danger. Watching stories of real-life crimes can activate your body’s fight-or-flight response, releasing stress hormones like cortisol and adrenaline. These hormones are great when you’re facing an actual threat, but not so great when you’re just trying to relax after school or fall asleep at night.
If you’re experiencing any of the following, your true crime habit might be doing more harm than good:
- Trouble sleeping or nightmares about crime-related content – You finally drift off, only to dream about being the next unsolved mystery.
- Feeling more suspicious or paranoid in everyday life – The delivery guy taking a little too long at your door? Definitely casing the place.
- Increased anxiety in public places or while home alone – A quiet night at home used to be relaxing. Now, every creak of your apartment makes you sit straight up.
- Difficulty focusing on anything other than crime-related thoughts – You’re supposed to be working on homework, but instead, you’re wondering how on earth no one saw anything suspicious in the JonBenét Ramsey case.
Too much fear-based media can keep your stress levels high, making you feel on edge long after you’ve turned off the TV. If you already struggle with anxiety, this can make symptoms worse, leaving you feeling restless, tense, or emotionally drained. Excessive exposure to true crime can distort your perception of reality, making the world seem far more dangerous than it actually is. In reality, most people will never experience the violent crimes portrayed in these stories, but when you hear about them daily, it can feel like danger is just around the corner.
How to Enjoy True Crime Without Overloading Your Anxiety
Loving true crime doesn’t mean you have to accept the “anxiety after watching true crime” as part of the deal. The key is consuming it responsibly — without letting it negatively impact your mental well-being.
Set Healthy Boundaries
- Avoid watching before bed. Late-night crime stories = late-night overthinking. Try shifting your viewing habits to earlier in the day.
- Limit binge-watching. We get it, it’s hard to stop when the next episode is right there. But taking breaks between episodes can help your brain reset.
- Balance true crime with lighter content. If all you’re consuming is violent crime, it’s no surprise that your brain feels overstimulated. Try mixing in comedy, feel-good shows, or anything that acts as a media palate cleanser.
- Pay attention to your body. Notice if your heart rate is still elevated after an episode ends. If your body is holding onto that stress, it’s a sign you might need to slow down.
When to Take a Break from True Crime
If you’re noticing any of the following, it might be time to step away for a bit:
- You feel persistently anxious, even when you're not watching true crime.
- You’re having nightmares or trouble sleeping because of crime-related thoughts.
- You feel emotionally drained or overwhelmed after watching.
Instead of diving into another gruesome case, try something different:
- Journaling – Write down any lingering fears or thoughts to process them in a healthier way.
- Listening to calming music or podcasts – A break from true crime doesn’t mean you have to stop listening to podcasts — just try something a little less intense.
- Engaging in relaxing activities – Exercise, meditation, or even just getting outside can help ground you when true crime starts feeling like too much.
- Taking a media break – If crime stories are making you anxious, give yourself permission to step away for a while. You can always come back later, but your mental well-being comes first.
True crime can be fascinating, thought-provoking, and even empowering, but it shouldn’t come at the cost of your peace of mind. If you notice that your love for the genre is starting to make the world feel scarier than it actually is, taking a step back might be the healthiest choice. There will always be another documentary, another podcast episode, another deep dive waiting for you. But making sure you feel safe, calm, and in control? That’s more important than any unsolved mystery.
Final Thoughts: Should You Keep Watching True Crime?
True crime is gripping, suspenseful, and, for many, the ultimate binge-watch experience. There’s something undeniably fascinating about peeling back the layers of a real-life mystery, following investigators as they piece together clues, and seeing justice served. But if you find yourself feeling more anxious, paranoid, or jumpy after watching, it might be time to hit pause and ask yourself: Is this actually helping me unwind, or is it making me more stressed?
Not everyone reacts to true crime the same way. Some people can devour an entire season of Mindhunter and sleep like a rock, while others are left wide-eyed at 2 a.m., convinced that every creak in their house is a sign of an imminent break-in. If you’re unsure whether true crime is negatively affecting you, consider these questions:
- Do you feel noticeably more anxious or fearful after watching true crime?
- Have you started having trouble falling or staying asleep?
- Do you feel on edge in daily life, even in places that used to feel safe?
- Are you becoming more suspicious of strangers or constantly thinking about worst-case scenarios?
- Do you keep watching true crime, even when you know it makes you uneasy?
If you answered “yes” to any of these, it might be worth taking a closer look at your relationship with true crime. It’s one thing to enjoy the occasional documentary, but if it’s interfering with your ability to feel safe, relaxed, or well-rested, it could be a sign that your brain is absorbing more of the fear and tension than you realize.
At the end of the day, true crime isn’t bad — it’s all about how it affects you personally. If you can enjoy it without any lingering anxiety, great! But if you notice that it’s creeping into your thoughts, affecting your sleep, or making you more fearful in daily life, it’s okay to take a step back. True crime will always be there if you want to come back to it, but your peace of mind is far more important than any show or podcast.
So if your brain is telling you it needs a break from crime stories, listen to it. The scariest thing about true crime shouldn’t be how it makes you feel when the screen goes dark.