Last winter, I made the rookie mistake of watching Hereditary alone in my flat with the lights off. Bad idea. For nights, I couldn’t look into dark corners or sleep without the hallway light on. If you’ve ever finished a horror film and felt like you summoned every demon known to man, you’re not alone. But why do horror films mess with our heads, and more importantly—how do we shake off the fear?
This guide shares practical, expert-backed strategies to help you stop being scared after watching a horror movie, along with a few stories from people (like me) who’ve been through it.
Why Horror Movies Affect Us So Deeply
Fear is a survival instinct, not a flaw. According to Dr. Glenn Sparks, a professor of communication at Purdue University, horror films activate our “fight or flight” response, which can stay heightened for hours or even days after exposure.
“When the brain can’t distinguish between fiction and reality, your body reacts as if the threat is real,” Sparks told Psychology Today.
So even though that creepy little girl crawling backwards down the stairs isn’t real, your body doesn’t know that—not immediately.
The lingering fear often stems from how horror movies engage the amygdala (your fear centre), and imprint disturbing visuals in your memory. Add sound design, unexpected jump scares, and psychologically disturbing themes, and your mind ends up on high alert.
Step-by-Step: How to Stop Being Scared After a Horror Movie
1. Don’t Sleep Right Away (Seriously)
Going to bed right after a horror movie is like trying to nap after a double espresso. Your adrenaline is up, and your imagination is vivid.
Instead:
- Watch a light-hearted or funny video (I personally swear by stand-up comedy clips on YouTube).
- Read a familiar book—avoid suspenseful or new material.
- Call a friend or chat with someone; human contact grounds you.
Real-world tip: “I always watch a Disney short film after a horror movie. It resets my mood and gives my brain a mental rinse,” says Amna Malik, a psychology student and horror enthusiast.
2. Reclaim Your Environment
If you watched the movie at home, your space may now feel tainted with spooky vibes. Horror films can make you second-guess everyday spaces—mirrors, windows, closets.
What to do:
- Turn on all the lights and open doors. Light disrupts the imagination’s darker wanderings.
- Burn a scented candle, play soft music, or do a bit of tidying up. Engaging your senses and being active tells your brain everything is normal.
Why it works: Sensory comfort restores control and familiarity—key components in easing anxiety, according to a 2023 study published in the Journal of Anxiety Disorders.
3. Reality-Check the Fiction
One thing that helps me a lot: behind-the-scenes footage.
Knowing the scary ghost is just an actor with makeup helps reframe the experience. Search for how the movie was made or read reviews that criticise its plot holes (you’ll never look at it the same way).
More tips:
- Look up the filming locations or interviews with the cast.
- Watch a breakdown or parody of the film on YouTube.
- Remind yourself of the CGI, editing tricks, and sound design involved.
4. Get Your Body Back to Baseline
Fear lives in the body. If you’re jumpy or tense after the movie, it’s not just in your head.
Try:
- Light exercise (stretching, yoga, or a quick walk)
- Deep breathing: Inhale for 4 counts, hold for 4, exhale for 6.
- Progressive muscle relaxation (PMR): tense and release each muscle group from your feet upward.
These methods reduce cortisol and increase serotonin—a biological way to remind your body it’s safe.
5. Don’t Feed the Fear
Avoid Googling the movie plot, unexplained phenomena, or “real events it was based on.”
Lesson learned: After watching The Conjuring, I made the mistake of searching up the Perron family. Guess who didn’t sleep that night? — Me.
Instead, feed your mind something grounding:
- Listen to a podcast on psychology or science.
- Watch behind-the-scenes bloopers from your favourite sitcom.
- Focus on real-world, safe, and factual content.
How Long Does the Fear Last?
According to clinical psychologist Dr. Joanne Cantor, post-horror anxiety can last anywhere from a few hours to several days, depending on the person’s age, stress levels, and mental state at the time of watching.
Children and highly empathetic adults are especially susceptible.
“Fear memories are emotionally charged, so they stick longer than neutral ones,” says Cantor. “The more personal and relatable the content, the deeper the emotional response.”
When to Seek Help
If fear or anxiety persists beyond a few days, affects your sleep, or causes panic attacks, it might be worth speaking to a professional.
Exposure to intense horror can sometimes trigger underlying anxiety disorders or PTSD-like symptoms.
Look for:
- Ongoing sleep disruption
- Avoidance behaviours (not using your bathroom at night, keeping all lights on)
- Intrusive thoughts or paranoia
Speaking with a therapist can help desensitise and reframe these experiences using techniques like Cognitive Behavioural Therapy (CBT).
FAQs: Quick Answers to Common Concerns
How do I calm down fast after watching a scary movie?
- Use grounding techniques like breathing exercises, movement, and positive distraction (comedies, upbeat music).
Is it normal to still feel scared the next day?
- Yes. Your brain may still be processing what it saw. It doesn’t mean you’re weak or irrational.
Do horror movies affect mental health?
- Occasionally. Most people handle horror well, but some may experience sleep disruption or heightened anxiety, especially if they have pre-existing conditions.
Why do I enjoy horror but regret watching it later?
- Dopamine and adrenaline spikes create temporary excitement. But once they crash, residual fear remains. It’s a psychological paradox many people experience.
Final Thoughts: Fear Is a Visitor, Not a Roommate
It’s okay to be affected by a horror movie. That’s what they’re designed to do. But with the right tools—from grounding techniques to environment resets—you can move on from that fear faster and sleep more soundly.
Next time you reach for the popcorn and a horror flick, just remember: fear is powerful, but so is your ability to shake it off.
Have you ever had a horror movie stick with you for days? Drop your experience in the comments—let’s compare notes (and survival tactics).
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