How to get rid of fear and scary thoughts after watching a scary movie

Just a movie…

A lot of feedback from our unwanted thoughts post was from young people scared half to death from watching scary movies.

So here’s some specifics for that particular problem. This was the actual list I sent a young girl so scared she slept with a bible.

I’ve kept this post very short to get to the solutions straight away…

Know this:

  1. You’re not alone — most people freak out after watching scary movies, even adults.
  2. YOU ARE SAFE. You aren’t in any more danger now than you were before… it’s just a movie.
  3. You won’t feel scared for long. It will soon pass.
  4. Scary movies are made to scare you, that’s their job.
  5. Part of your mind can’t tell the difference between a movie and real life. It’s THIS part that freaks out, but YOU know… it’s just a movie. Because of this, it’s best to be careful what you feed your mind — what you watch, think and imagine!

Do this:

  1. Do some exercise: You are in a “fight or flight” state so act it out — dance or run about, jog on the spot, do star jumps, skip, have a pillow fight, do some shadow boxing or press ups… whatever.
  2. Watch “behind the scenes” videos to take the realness out of the movie, so you see clearly; “It’s just a movie.”
  3. Do what you can to feel safe: Be with people. Get lots of hugs from your parents, friends, even a pet or a big cuddly toy. Use a night-light.
  4. Keep your mind distracted: Watch comedy, get absorbed in a good book, listen to relaxing music, anything you can to distract your mind. Each time a thought comes up, remind yourself  “It’s just a movie” and distract.
  5. To help you sleep, click here to download the famous lullaby tune by Brahms. Relaxing soundtracks like waves crashing on the beach would also be very good. Then when it’s time to sleep, use this relaxation technique: Put all your attention into your feet, feel your feet tingling and relax them, then move through every part of your body doing the same thing until you fall asleep.

“I want to say that a while ago I saw this article, it was the night after I saw a scary movie. I haven’t really thought about it since like, 3 months ago! This really helps!”— Katie, USA



A If you follow all the tips in the article as best you can, that’s the fastest way to get back to normal. It’s all there, everything you need to know and do. Please leave a comment below if you’re having trouble following the advice.

Q Why am I sooooo scared just from watching a movie?

A Your mind reacts instinctively to perceived danger and changes your physical and mental state in order to deal with the danger — the “fight or flight” state. We evolved in nature where danger was real, like lions, and your brain still works that way… Continue reading →

Q Why am I hearing noises in my house after watching scary movies?

A If your mind thinks “danger,” your body changes to a “fight or flight” state. One of these changes is that you notice sounds that you normally wouldn’t notice. Your house always makes these sounds but you normally filter them out.

Q Why are my friends better at watching scary movies than I am?

A We’re all different. If you were to measure fear reaction in you and all your friends, you would get what is called a “normal distribution.” Most people would be somewhere in the middle, a few would not be affected at all and a few would have an over-reaction. There’s lots of reasons why you react like you do… genetics, previous experiences, beliefs, sensitivity etc. Everyone is different.

Q If my friends are watching a scary movie, I have to go along or I will be left out. What should I do?

A Go along if you want to, but don’t get sucked into it. Keep moving your attention away and back, away and back… like… look at objects in the room, notice the objects in the background of the movie rather than on the action, look to see how your friends freak out at the really scary bits :-) And you can keep remembering “that’s just a guy wearing make-up,” “just back a bit is the camera crew and director.” All sort of tricks like this to “keep it real.”

If the music builds up and you know there’s a scare coming, close your eyes or hide behind a pillow! Lots of people do it and the rest will be too absorbed to see what you’re doing.

A few fluttery moments of thrill are what you want from a movie. Losing sleep over it means it wasn’t worth it.

You could take your own DVDs to sleepovers, and see if a great comedy can tempt people away from horror. If you know in advance it’s going to be a horror marathon, you could just skip the event. Your friends won’t ditch you over one blow-off, and you get to spend time with them you actually enjoy.

If you’re REALLY sensitive and know you can’t handle it, then just say “No thanks.”

Q Why can’t I sleep after watching a scary movie?

A As you settle down to sleep, there are no distractions for your mind, it’s just you and your thoughts. It seems as though you are looking at your thoughts through a big magnifying glass.

Whatever you fear, you will be reminded of — it’s just a primitive part of your mind protecting you against what you saw as danger. If you react with anxiety to your thoughts, your body makes adrenaline as part of the “fight or flight” reaction. This will keep you awake and stop you sleeping. Then a vicious cycle of more thinking, more anxiety and so on.

To prevent this happening, you need another focus and to stay relaxed. To do this, download the lullaby tune and listen to it as soon as you get into bed. Put your attention on the music. This will give your mind something to focus on and the calming effect of the music will help you relax. When it’s time to sleep, use the relaxation technique (tip 5) to keep your mind off scary thoughts.

If you wake in the night, remember, “it’s just a movie, no real danger” and then immediately use the relaxation technique again until you go back to sleep.

Q What about movies that are based on true stories?

A Saying a movie is based on actual events is just a way to get you more scared. An unusual event is often used to make unquestioned false assumptions, distorted, and then built upon further to end up with a story that has zero truth in it. In short, you can safely assume that no scary movie is true. It’s just a silly movie.

Best wishes,
Michael Kinnaird

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413 thoughts on “How to get rid of fear and scary thoughts after watching a scary movie

  1. Aaron Rayner April 12, 2012 / 11:37 am

    Hahahahaha! Very interesting, Selma! I’ve told my sisters to do that a few times, like imagining that Freddie Kreuger was a clown. But then they remembered they were afraid of clowns and started freaking out again. Then I got scared because I was concerned for my sisters! Heheh.

  2. Aaron Rayner April 17, 2012 / 11:57 am

    My sisters and I were watching an episode of Futurama, and the episode had an over-abundance of tentacles. My sisters were actually HURTING me with their hugs, until I was breathing enough to be able to tell them so. Then they simply hugged me tight, and I comforted them by reminding them it was something that could only happen in the future, where we won’t be. They were still crying after the episode was finished, and calmed down while watching a Super Mario Bros 3 cartoon episode.

  3. selma April 19, 2012 / 9:51 am

    Aaron Rayner that’s hilarious! But what I did when I was scared was that I made a teddy and everyone in my family did a bit of the teddy. And when I got scared I just said my scary thoughts to it and hugged it. You don’t have to make one you can just nick one of your mum’s or dad’s t-shirts and sleep with that. I also go and phone my brother who lives in Sweden and talk then I feel really happy. ZZZZzzzzz

  4. Aaron Rayner April 19, 2012 / 12:16 pm

    Well selma… uh.. My sisters, they…. I’m their teddy bear. :D

  5. Riley Bartels July 5, 2012 / 7:56 pm

    I feel for you. These are good strategies for calming yourself.

  6. ashley August 22, 2012 / 9:56 pm

    i dont watch scary movies no more but i keep thinking about them and i have to go to school and i wake up early wat to do HELP ME? please tell mee

    • Michael Kinnaird August 23, 2012 / 3:37 am

      Ashley, make a decision to stop thinking about them, and then keep distracted, keep your mind on other things.

  7. Joan September 1, 2012 / 3:04 pm

    I’ve seen several zombie movies in my life and loved them, I love the Left4Dead games, I love robots and machines of all kinds.
    I’ve seen this Japanese animated horror movie Gyo that was also related to the things that happened to me before (the way some people at school treated me) and I can’t get this movie out of my head for the past three months. I want to enjoy things I liked but this was too bizarre, and was, except for the body horror and the use of said parasitic alien machines, concentrating more around hate in the hearts of humans.
    I’ve seen War of the Worlds and it had similar concept, but didn’t stick around with me as this one. I went to a pro psychiatrist, since it made the things that happened to me in my past resurface, and it just makes me nauseous, I just want to get rid of the images in my head and associated thoughts.
    Because even with all that happened to me I could still enjoy things.
    I have friends who are unaffected by it and even read worse things, and I think I’ll stick to the previous zombie movies that I liked from now on.

    • Michael Kinnaird September 1, 2012 / 3:05 pm

      Hiya Joan, I would recommend you do two things. 1. No actively thinking about it — whatever comes up, simply notice, that’s all. 2. Stop caring. Have the attitude of indifference about it. If you do these two things with consistency, thoughts and feelings about this experience will die away.

  8. Mike November 8, 2012 / 10:28 pm

    I guess Sinister wasn’t my type of movie. If u watched the movie already, then u can feel my pain. I’ve been trying to find hobbies, to try to get these thought out of my head. This movie has changed my life n now I’m officially done with scary movies. (Please give me some other techniques to get my mind of that crab I’ve watched). But wat really freaks me out is that my dad can stand the demonic stuff he watches, not only that, he has the nerve to laugh at most of the goriest scenes ever created by man. I tried to use this rare technique but I was just lying to myself. I knew I wasn’t ready for scary stuff in the movies. But I didn’t want seem like a scarty cat in front of my dad and friends. But the technique I’ve been using is training how to purposely and completely shutdown my brain so no thoughts can roam free around my head. (Please tell me if this a good technique to use) Thank you and appreciate the wisdom!!

    • James Riddett November 26, 2012 / 2:14 pm

      Hi Mike, yes that’s definitely a good technique to use. It’s extremely empowering to be have a still mind. This allows you to accept or reject thoughts that pop up. Mike’s “unwanted thoughts” article explains more…

      Be consistent with the tips in this article Mike, they will help. Keep ignoring thoughts and feelings about the movie. If you’d like to understand more about WHY you keep having thoughts and feelings about the movie, please see the following article. It will help you see why “ignore” is ultimately all you need…

      Don’t worry about how other people (like your dad) react to things. It’s how it affects YOU that matters. Don’t watch horror movies and this won’t be a problem for you.

  9. Tiffiny Rayner December 7, 2012 / 11:42 am

    Sir, Aaron was talking to you before about me and Natachea. Recently, he bought Devil May Cry HD Collection, a PS3 remake of the first three Devil May Cry games. He has only played the first one, but already I’m creeped out. Puppets that attack you when you take keys… masked grim reapers carrying large scissors and boomerang-styled scythes… a lava scorpion demon thing… Aah…

    • James Riddett December 7, 2012 / 11:47 am

      Then don’t watch Tiffiny, do something else instead :-)

      • Tiffiny Rayner December 7, 2012 / 11:50 am

        James, I love watching my brother play videogames. In fact, I love him in general. Almost anything about him, anything he says or does, excites me so much. I have no idea how to explain it… there is no rivalry in THIS family. :D

  10. James Riddett December 7, 2012 / 12:28 pm

    That’s great Tiffiny, it’s wonderful to have a good relationship with your siblings. Take care.

  11. Anonomus Mc Thank You! March 28, 2013 / 9:17 pm

    Thank You sooooo much for that guide! I used to be soo afraid of bloddy mary and stuff like that now im practiclly over it! You definatly know your stuff! Thanks again you really made someones life better by pointing out that it isn’t real! :D

    • Michael Kinnaird March 29, 2013 / 12:26 am

      Wonderful to hear you’re back on top, and thanks so much for the feedback, it’s great to know it’s helping! You have an awesome name by the way, Mr. A. McThankyou.

  12. ERIN MOHLER April 1, 2013 / 1:04 am


  13. ERIN MOHLER April 1, 2013 / 1:05 am

    THANKS :-}

  14. katherine van meter May 20, 2013 / 4:32 am

    I’m afraid of anything I see that’s creepy, like ghostly pictures or just unsettling pictures in general. I’ve tried to ignore it and pretend it’s not there but I always think of the picture. The only time I’ve been able to beat it is by staring at the picture for a while and I don’t want to do that again. I need help.

    • Michael Kinnaird June 5, 2013 / 1:34 pm

      Hi Katherine, follow all the tips, it’s the best way. Also, be sure that your lifestyle is supporting the best physical, mental and spiritual health possible… everything affects everything else.

  15. Jodee February 26, 2014 / 5:21 am

    Just watched conjuring and now I have to oh to bed don’t know what to do

    • James Riddett February 26, 2014 / 1:57 pm

      Hi Jodee, if you follow all the tips in the article as best you can, that’s the fastest way to get back to normal. It’s all there, everything you need to know and do. It also helps to understand WHY these things scare us so much…

  16. Anique Visagie December 30, 2014 / 7:03 pm

    Hi I’m Anique, thanks that you helped to get over my fear of haunted porcelain dolls. I couldn’t sleep thinking of them.

  17. Grace February 20, 2015 / 3:07 pm

    I just saw a video that practilly RUINED one of my favorite games, I never wanna see the “hero’s” face again! Even with these tips it’ll take forever to get it out of my head. I need kitten and puppy photos, NOW!

    • James Riddett February 21, 2015 / 2:24 am

      Hi Grace, when the thought pops, try to be completely non-reactive to it. This communicates to your brain: “This is unimportant”. As a result, it’ll pop up less, and pass quicker.

      • Grace February 21, 2015 / 6:41 pm

        Actually, its not exactly out of my head, but when I think of the scary or gory parts, I don’t freak out as bad. Yay!

      • Grace February 26, 2015 / 8:59 pm

        My counselor helped me out too. My fear is all over and done with!

      • James Riddett February 26, 2015 / 9:18 pm

        Wahoo, that’s wonderful Grace!

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