How to Get Over a Scary Movie You Saw

Reviewed by Allison Broennimann, PhD

Last Updated: February 2, 2024

A scary movie can leave vivid images that linger in your mind and leave you feeling scared. Because fear is the body’s response to a perceived threat, this feeling can be alleviated when you separate the world of the film from reality. Try to distract yourself from the scary movie, and take some time to reframe the scary movie as a product of special effects and acting. It won't be long before the movie is out of your head.

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Calming Down

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The stress and anxiety experienced after a scary movie can be combated through deep breathing, meditation, and other relaxation exercises. Try to relax your body as soon as possible if you're feeling scared. If you’re new to these practices, you can find guided relaxation exercises for free through Google and YouTube.^{[1]
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Sitting in the dark after a scary movie will only add to a frightful mood. Before bed, turn night-lights on in your room and/or bathroom in case you get up in the middle of the night.

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If you're feeling scared, have a conversation with someone who can reassure you of your safety. If you're alone, pick up the phone and call someone.
If it's not too late, try taking a walk outside. Altering your physical environment can help take your mind off the scary movie, and spending some time outdoors is a great way to relieve feelings of stress.
Call a friend to see if they want to hang out, spend some time playing a favorite game, or pick another form of play. Whatever activity you choose should be sufficiently enjoyable - the main point is to distract yourself from the scary movie.
Treat yourself to a relaxing activity. Taking a warm bath or shower, reading a book, listening to calming music, and practicing some light yoga are great ways to wind down.
Use laughter to help distract your mind and forget the scary movie. Be sure to find something that is really hilarious though; it needs to totally counteract what you just watched.
If your current experience with a scary movie is a cause for significant grief, it’s best to steer clear of horror films and monster flicks to avoid feeling frightened! There's no shame in suggesting a drama or comedy the next time movie night comes around.^{[2]
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Separating the Scary Movie from Reality

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You can find this footage by searching on IMDB, Google, and Youtube. Look for explanations about how the movie makers created scary creatures and scenarios with special effects, costumes, and make-up. The more concrete knowledge you can gain about the movie, the easier time you will have separating the film from reality.
Reviewers will deconstruct the special effects and screenplay behind the scary movie, which will help you separate the movie from reality. In particular, negative reviews can make some scary movies seem silly in retrospect, which can help to further distance yourself from the film. Rottentomatoes.com is a great place to start.
Find photos and videos of the cast in real life in order to further separate the scary film from reality. Look up the head shots of the main actors to see how they look without crazy costumes and fake blood, and remind yourself that the monsters from the film are regular people in real life.
Go to IMDB.com and search for the movie you saw, once you click it, find some of the scary characters and click on their actor's names. Find some lighthearted films on their bio page and check out the trailers. A serial killer is never quite as scary when the role before that was a cashier in a low-budget comedy.
Comedy can help you further distance yourself from the scary experience, and you can find a wealth of parodies and scary movie satires online that will make horror films seem ridiculous. Utilize Google search, Youtube, and/or the movie’s IMDB page to get started.
Search on the internet for footage of cast members screwing up and laughing during suspenseful scenes, or for the slip-ups in the production process that aren’t edited from the final product. Finding these goofs will make scary movies seem ridiculous, and further separated from the real world.

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How do I relax after a horror movie?

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Watch funny movies or TV shows, or read a funny book. You want to replace the dark scary sights in your head with light harmless pictures.

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How do I go into another room for an important reason right after a horror film without getting freaked out?

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Light your pathway to the other room as quickly as possible. Your brain sees the darkness and thinks there might be something in there. Just remind yourself the fear of the dark is a mental construct devised to keep us safe in the stone age. There are no lions in your living room.

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What if it was animated and was something that could actually happen?

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Remember, bad things happen everyday. But living in fear will only make you miserable. The only thing you have to fight is fear itself. Acknowledge that you are afraid, take necessary steps to protect yourself, and remember that no matter what could happen, being afraid doesn't ever help. So relax, get some rest, and talk to someone if it gets to be too much

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