I'm really sorry to hear that you've had this distressing experience. It's essential to take care of yourself and address your feelings after being exposed to such content, especially considering your age.
Here are some steps to help you handle the situation:
Take a break from screens: Give yourself some time away from screens and the internet. Exposure to violent or gory content can be overwhelming, and it's essential to allow your mind to rest.
Talk to a trusted adult: Reach out to a parent, guardian, teacher, or another trusted adult about what you saw and how it made you feel. They can provide support, understanding, and guidance on how to cope with the emotions you're experiencing.
Express your feelings: Find a safe outlet to express your emotions, such as talking to someone, writing in a journal, or engaging in creative activities like drawing or painting.
Seek professional help if needed: If you find that you're struggling to cope with your feelings or the trauma, consider talking to a mental health professional. They can help you process your emotions and provide coping strategies to deal with distressing experiences.
Limit exposure to violent content: Be mindful of what you watch online or on television, and try to avoid violent or gory content that can trigger negative emotions.
Engage in self-care: Take care of yourself physically and emotionally. Get enough sleep, eat well-balanced meals, and engage in activities that bring you joy and relaxation.
Practice grounding techniques: If you find yourself feeling overwhelmed or anxious, practice grounding techniques to help bring yourself back to the present moment. For example, focus on your breath, describe objects around you, or listen to calming music.
Join a positive community: Seek out positive and supportive communities that share your interests. Surrounding yourself with like-minded individuals can be uplifting and provide a sense of belonging.
Remember that it's okay to feel upset or traumatized after witnessing disturbing content, regardless of your age. Talking to someone you trust and seeking help from a professional can aid in processing these emotions and moving forward in a healthy way. If you continue to feel overwhelmed or unsafe, don't hesitate to reach out for support. Your well-being is important, and there are people who want to help you through difficult times.