How to Stop Being Scared After Watching Scary Movies

Co-authored by Samantha Fox, MS, LMFT

Last Updated: June 14, 2024 Fact Checked

If you have watched a scary movie and are now ridden with worry and anxiety, fret not! By doing things like watching a funny show or listening to upbeat music after the movie, you can stop yourself from being scared. With some reassurance and trust, you can easily distance yourself from the fear and feel at peace.

Part 1

Part 1 of 3:

Easing Anxiety During the Film

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1
Watch the movie in the morning to make it seem less scary. Instead of watching the movie after sunset, turn it on at the beginning of your day. By the time it's time for bed, you'll have a whole day's worth of activities to distract you. As a result, you won't be as scared of the movie.^{[1]
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- You are more likely to get scared of a horror movie if you watch it when it's dark outside.
- This doesn't mean you have to skip the popcorn!
2
Avoid watching scary movies by yourself. Oftentimes scary movies seem worse when you are alone and don't have as many distractions. To avoid this, always watch scary movies with at least 1 other person. The more the merrier!
- This way, you are less likely to be scared after the movie is over.
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3
Talk to yourself or others throughout the movie to ease your mind. Discuss the plot, setting, and characters with your friends or family members if you are watching the movie with others. If you are watching the film by yourself, make comments like “How silly” as the movie plays. This way, you offer reassurance to yourself (and others) and breakthrough any tension created from the plot.^{[2]
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- Making comments about the movie can help reduce stress and make you feel more relaxed.
- You can say things like, “Did you see how slow she ran!” or “Nice hairstyle,” with a sarcastic tone.
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Laugh during the scary part of the movie so you don't get spooked. When the music gets intense and you know something scary is coming, laugh or say something funny. Do this even if you don't think the part of the movie is comical. Laughing alleviates the tension, and the scary moments won't seem as traumatic.^{[3]
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- This also lightens the mood overall, so if you are watching a movie with other people, they will likely relax too.
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Watch the special features to educate yourself on the film. If you see how the movie was made, it often seems less realistic and scary. Most DVDs offer behind-the-scenes features, and you can look up director specials online. The special features usually go in-depth in describing the storyline and detailing the characters, which can make it seem more unrealistic.
- You can also read movie reviews to help you better understand the movie.

Part 2

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Relaxing After the Movie

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Remind yourself that the movie is not real and you are safe. Say to yourself, “This is fake,” and “I am safe,” over and over again until you believe it. This may take some repetition and self-trust, but it is helpful to reassure yourself that the movie is a work of fiction.^{[4]
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Expert Source

Samantha Fox, MS, LMFT
Marriage & Family Therapist

Expert Interview. 19 January 2021.} You can remember parts of the movie that are especially cheesy or unrealistic to help convince yourself. Lock your doors if that puts your mind at ease.^{[5]
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- Even scary movies advertised as “based on a true story” are exaggerated and intensified to make it more convincing.
- For example, maybe the villain has bad makeup so you know his real identity the whole time.
- Or, maybe the characters in the movie are unrealistic in real life, like a swamp monster or a zombie. These details can help convince you that the movie is fictitious.
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Do brief exercises for 5-10 minutes to get rid of any extra energy. After you watch a horror movie, you are in a state of “fight or flight.” Exercise can help reduce stress. Do things like dance around, jog in place, do jumping jacks, or have a pillow fight.
- After you let off some steam, you likely will feel less tense and scared.
- Avoid over-exercising before bed. It may be even more difficult to sleep if you are stimulated.
3
Distract your mind with an uplifting TV show, movie, or book. An easy way to stop being scared is to distract yourself. Immediately turn on a different movie or TV show, and make sure it's a lighthearted subject with a positive tone. This way, you'll focus on the good and not feel worried and anxious.
- Select a comedy or inspiring documentary, for example.
- You can also read a book, flip through a magazine, or draw.
- Additionally, focus on positive upcoming events to keep yourself distracted. Maybe you have an exciting date night or concert to look forward to.
4
Spend time with friends or family so you don't feel alone. If you watched a movie with others, continue spending time with them. If you watched the movie by yourself and are scared afterward, reach out to a friend or family member. Invite them over to hang out, for example. If you are alone, you are more likely to feel scared and worried. Having other people around will reassure you.
- You can cook a meal, chat about your day, or play a game, for example.

Part 3

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Getting To Sleep

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Sleep with a night light turned on if it makes you feel safer. Plug a nightlight into a nearby outlet, and turn it on before you go to bed. This way, you can see in the dark and know no ghosts or a boogeyman are coming for you. Try to only use this after you watch the movie, so you don't depend on the night light every time you go to sleep.
- For example, you can use a decorative night light, like one shaped like a moon or star, or you can use a simple night light.
2
Play relaxing music if you are having trouble falling asleep. Background music can lull you to sleep, even if you are worried after watching a scary movie. Before you go to bed, turn on nature sounds like waves crashing on a beach or birds in the forest. Then, let yourself drift off to sleep peacefully.
- Also listen to instrumental sleepytime music, such as “Brahms Lullaby.”
- You can listen to this in headphones or through a sound system.
3
Tell yourself “It's just a movie” if you wake up in the middle of the night. If you can fall asleep but wake up out of fear, remind yourself that you simply had a nightmare and it is not real. Then, repeat to yourself that the scary feelings are just from the movie. Do this until you believe it and fall back asleep.
- Take some deep breaths as you repeat this to yourself. This will help you relax so you can go back to bed.
4
Ask a friend or family member to have a sleepover so you're not alone. If you cannot get to sleep no matter how hard you try, you may feel better if you sleep around someone else. Ask a friend, relative, or roommate if you can sleep on their floor, or ask them to sleep in your room. This way, you can more comfortably go to sleep knowing you aren't alone and are safe.^{[6]
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- Do this if you truly are afraid and nothing else seems to work.
- Additionally, bring extra pillows, blankets, snacks, and activities to make it a slumber party! This way, you can have fun while forgetting about your fears.

Expert Q&A

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Why do I stay scared after I finish a horror movie?

Samantha Fox, MS, LMFT
Marriage & Family Therapist
Samantha Fox is a Marriage & Family Therapist in private practice in New York, New York. With over a decade of experience, Samantha specializes in relationship, sexuality, identity, and family conflicts. She also advises on life transitions for individuals, couples, and families. She holds both a Master’s degree and a Marriage and Family Therapy License. Samantha is trained in Internal Family Systems (IFS), Accelerated Experiential Dynamic Psychotherapy (AEDP), Emotion Focused Couples Therapy (EFT), and Narrative Therapy.

Samantha Fox, MS, LMFT

Marriage & Family Therapist

Expert Answer

Your body is just prepared to keep you safe and hyper-aware in case you get startled.

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Can watching scary movies cause anxiety?

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This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

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Watching horror movies might trigger anxieties that are already there, but scary movies probably aren’t inherently bad for your mental health. The most important thing is to try to get a sense of your own limits. If you don’t enjoy watching scary movies or if you think you’re fixating on them too much, then horror movies might not be your thing. Don’t force yourself to watch anything that makes you too uncomfortable.

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Why do horror films scare me so much?

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This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

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Horror movies trigger your fear with situations and images that are frightening on an instinctive level. Even if you know that what you’re seeing isn’t real, these kinds of images can kick your nervous system into survival mode. That’s why you might jump, scream, hide behind a pillow, or grab onto the person next to you before you have a chance to even mentally process what you’ve just seen!

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Tips

Imagine someone you look up to or a strong superhero is beating up the villain. This will make you feel better, or at least make you laugh.

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If you don't want to watch a scary movie, don't! Only watch scary movies if you want to.

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Watch a show where they feature horror costume making and special effects. This way, you can understand the process and not be as scared.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

Think of how cliche it is or how unreal it is. Imagine making your own horror movie. When they're standing there and slowly turning away, say, "In my horror movie they'd turn around quickly," or be like, "In my horror movie there would be someone who would be like, 'Wait guys, would someone in a horror movie do this? Then don't do it.'" It's really easy to laugh at these horror movies.
Get a small piece of paper, write your fear or whatever scared you during the movie, crumble it, and throw it away. It actually helps. Also, if it was something gory or just plain bloody, remember it's all just fake blood. Also in animated movies, think about how hard or how long it took the artist to make it look realistic. This will help a lot.
If it's a slasher film, try imagining the victim fighting back with something like a soup ladle, and imagine them yelling "En garde!" and looking ridiculously stupid prancing around trying to imitate fencing moves.
If you're watching it on DVD, go to the special features and watch "making of" or "behind the scenes." Sometimes it'll show the actors putting on the makeup or the computer graphics!

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Warnings

If you are already scared after watching a horror movie, avoid watching another scary movie. This will only make you more anxious and paranoid. If you are having a movie marathon, try a comedy instead.

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After the movie is over, avoid doing things to make you more scared, like looking out the window or turning off the lights. This will only make you feel worse!

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