Why Your True Crime Obsession Might Reveal an Anxious Mind

The results are in from my unofficial poll: the people who love true crime are almost always anxious. And I don’t think that’s a coincidence.

Is watching true crime an indication of anxiety? (Image by DC Studio on Freepik)

It seems counterintuitive, right? For most people, true crime would cause anxiety. But for the anxious mind, it often works in reverse — providing a strange sense of calm. Just as stimulants can have a calming effect on someone with ADHD, true crime can be a way to decrease anxiety.

In this blog, we’ll explore my theories on why these shows both entertain and dial back anxiety, how to know when it’s too much, and how to find a healthy balance. Let’s jump in.

1. The “Scary but Safe” Sweet Spot

In my last blog post about the book Beyond Anxiety, I discussed the sweet spot between “we might die” and “we just might make it.” It's that thrilling tension that draws people to roller coasters and skydiving (people who are not me).

I believe true crime mysteries land perfectly in this fascinating zone for the anxious crowd. They push our curiosity right to the edge while our logical brain knows we’re safe — curled up on the couch, wrapped in a blanket, popcorn in hand. It’s a controlled dose of fear.

And that sense of safety isn’t incidental — it’s part of the appeal.

2. “Safety Research” from Your Couch

Watching these shows can feel like conducting vital safety research from a completely secure location. If you understand a killer’s motives, tactics, and techniques, you feel more equipped to protect yourself.

Anxious minds are often expert researchers, operating on the principle that more information guarantees more safety. Binging on details about murder weapons, alibis, and crime scenes isn’t just morbid curiosity — it feels like building an arsenal of knowledge to ward off danger in your own life.

It’s like saying to your brain, See? I’m prepared.

3. Self-Directed Exposure Therapy

In a controlled therapeutic setting, we use exposure therapy — gradually confronting fears in a safe environment to reduce their power.

True crime can be a kind of informal version of this. You’re exposing yourself to the concept of trauma and danger from the safety of your own home, with the ultimate control of being able to pause, stop, or turn it off. This allows you to repeatedly face these fears in a tolerable way. The result can be a degree of desensitization to the terrifying “what ifs” that plague an anxious mind.

4. Validating a Vigilant Worldview

My most anxious clients repeatedly play out worst-case scenarios in their heads — often in appallingly, vivid detail. They imagine what will happen, how they might intervene, fight off foes, or call for help. These are imaginary prep drills — mental rehearsals ensuring that if something happens, they’ll know exactly what to do.

There’s also a strange sense of relief when those scenarios actually play out on screen. It validates their internal experience, making them feel less “crazy” for being vigilant. Of course, this can be a double-edged sword. The more exposure you have to terrible life scenarios, the more fodder you have for your “worst-case scenario greatest hits” playlist.

5. The Comfort of a (Sometimes) Tidy Solution

I’m leaving this theory for last, as I think it’s the most nuanced. While it applies more neatly to classic murder mysteries (which are my personal drug of choice), many true crime stories do offer a satisfying resolution.

We have the benefit of hindsight, avoiding the terrifying uncertainty of not knowing who did it. Having lived through the DC sniper attacks in 2002, I can tell you that existing through an unsolved crime spree is downright terrifying. So, it’s both comforting and satisfying to follow the tracks that ultimately solved the case, especially when justice has been served.

The reason this theory is imperfect is that many true crime stories are not solved, and the anxious people in my life love to endlessly debate the possibilities! This suggests that for some, the puzzle-solving itself is the soothing part, providing a structured outlet for a racing mind.

When Does a Coping Mechanism Become a Problem?

While I say all this with a bit of a wink, I truly believe there’s nothing inherently wrong with enjoying true crime. If it has a calming effect and isn’t hurting anyone, enjoy your podcast!

However, any coping strategy can cross a line from adaptive to unhealthy. Here are some signs it might have gone too far:

• It fuels your fears: Is watching making you more afraid, rather than less? Are you becoming hesitant to go out at night, live your life, or trust people?

• It disrupts your sleep: Are you lying awake at night, replaying scenes from the shows and imagining scenarios?

• It becomes an avoidance tactic: Are you using true crime to escape from your life or avoid dealing with the root causes of your anxiety? Is it your only way to cope?

If any of these ring true, it might be time to reassess your consumption.

Finding a Healthier Balance

If you need to create more balance, here are a few suggestions:

• Moderate your intake: Try alternating true crime with lighter entertainment — a comedy, a baking show, a nature documentary.

• Incorporate grounding activities: Find other pastimes that help you unwind and feel present. This could be a walk, a creative hobby, or a relaxing skincare routine.

• Consider a hiatus: If needed, go cold turkey for a while to give your nervous system a chance to reset.

Balance doesn’t mean giving up what you enjoy. It just means making sure your habits serve your peace, not your panic.

So, rather than being counterintuitive, it makes perfect sense that the anxious brain would be fascinated by true crime. It’s a complex, adaptive coping strategy that provides control, validation, and a puzzle to solve — all from the safety of your couch.

Not all anxious people are preoccupied with this type of danger, and not all are drawn to true crime. This is a subset of a subset!

What about you? Does this resonate? I’d love to hear your theories and experiences — whether they bolster or contradict this connection.

And if you’d like more visual, relatable insights like this, make sure to sign up for my newsletter — and if you haven't already, grab my free Emotional Thermometer to help you notice, name, and regulate your emotional temperature.