How to Detach from Disturbing Content as a Writer

Part of the series Writing a Book from Start to Finish

By J.E. Nickerson | Wise Thinkers Help Desk

There are some movies with compelling writing, sharp dialogue, and dark, mature themes. Films like A Walk Among the Tombstones, Texas Killing Fields, and The Frozen Ground explore morally complex and disturbing topics, showing how stories can be gripping without being gratuitous.

Writing about these situations can be intimidating — especially if you consider yourself a sensitive person. You may love crime stories, psychological thrillers, or intense drama, but the idea of diving into morally grey characters, violence, or trauma might make you hesitant.

The good news? You can write about disturbing content without getting sucked into it — and in fact, learning to detach is a skill that helps you create richer, more believable stories. Here’s how.

1. Adopt the Observer Mindset

Treat your story world like a laboratory. You’re observing characters, their motivations, and their choices — not participating in the events. Mentally position yourself as a camera hovering over the scene rather than a participant.

This perspective allows you to study behavior objectively: the decisions characters make, the consequences of their actions, and how tension builds — without letting your emotions spiral.

2. Remind Yourself: Fiction vs. Reality

A key part of detachment is repeatedly labeling the material as fictional. Even when writing from a realistic perspective, mentally repeating phrases like “This is a story. These are characters, not real people” reinforces emotional boundaries. This works especially well when writing true-crime inspired stories or stories based on real events.

3. Focus on Mechanics and Emotion, Not Shock Value

Shift your attention from “ew, that’s awful” to story purpose:

• What does this event reveal about the character?

• How does it advance the plot?

• How does it create tension or conflict?

By focusing on function over morality, you keep your analytical mind engaged while preventing emotional overwhelm.

4. Use Short, Focused Writing Sessions

When working with disturbing content, keep your sessions short and intentional. Even 30–60 minutes allows you to engage with your story without letting the material affect your mental state. Between sessions, do something grounding: stretch, meditate, or spend time in a lighthearted activity.

5. Ground Yourself Physically and Mentally

Simple grounding techniques help your mind stay detached:

• Progressive relaxation: tense and release muscles from head to toe.

• Breathing exercises: slow, steady breaths to calm the nervous system.

• Visualization: step outside the story and imagine observing it from a distance.

6. Remember: Detachment is a Tool, Not Indifference

Detaching doesn’t mean your writing loses empathy or realism. In fact, this observer mode often improves your work, because it allows you to study emotions, behaviors, and consequences clearly. You can still write with depth and sensitivity — you just don’t absorb the trauma yourself.

⸻

Bottom Line:

Writing disturbing content doesn’t make you a dark or uncivilized person. It makes you a storyteller who can explore the full spectrum of human behavior safely. By developing detachment skills, you expand your creative range, create believable characters, and maintain your emotional health.

Worksheet: Practicing Detachment for Dark Content

Objective: Help you write disturbing or morally complex material safely, without letting it overwhelm your emotions.

⸻

1. Scene Snapshot

• Pick one scene or scenario you want to write that contains disturbing or intense material.

• Briefly summarize the scene in 1–3 sentences.

⸻

2. Observer Perspective

• Imagine you are a camera or outside observer. Describe the scene without judgment. Focus on what happens, not how it makes you feel.

⸻

3. Function Analysis

• Ask yourself:

• What does this scene reveal about the character?

• How does it advance the plot?

• What tension or conflict does it create?

• Write short answers below:

⸻

4. Emotional Check-In

• Before and after writing, rate your emotional intensity on a scale of 1–10.

• Note any physical sensations (tight chest, stomach tension, fatigue).

⸻

5. Grounding Exercise

• Take 2–5 minutes to do a brief grounding activity:

• Stretch your body, wiggle toes, or tense/release muscles.

• Take slow breaths, in through your nose, out through your mouth.

• Visualize stepping back from the scene, observing it safely.

⸻

6. Reflection

• After writing, answer:

• Did detachment help you stay in control while writing?

• Did you notice new insights about your characters or story?

• What technique worked best for you (observer perspective, grounding, labeling as fiction, etc.)?

⸻

Learn how to create rules for the world your character lives in. Read the article Every World Has Rules: How to create worlds that feel real to your characters

Keep the encouragement going!

Listen to my podcast Heart of Writing for more stories, tips, and heart-to-heart encouragement to help you stay focused and inspired in your writing, even when life gets overwhelming. Tune in on Spotify and let’s keep creating together!

📚 If you’re new here, I’m J.E. Nickerson — faith based author and inspirational storyteller. You can check out my books here or follow me on YouTube for more inspiration and encouragement on this writing life.