5 Practical Techniques to Calm Anxiety from Past Trauma
If you’ve ever experienced trauma, you know anxiety has a way of popping up like an uninvited guest at a party. It shows up in tight shoulders, a racing heart, or that constant “on-edge” feeling—like you’re waiting for something to go wrong, even when everything’s fine. The good news? You don’t have to live like this. There are practical techniques you can start using today to help calm that anxious buzz.
Here are five strategies that can help you tell anxiety to take a seat:
1. Ground Yourself in the Present
Trauma loves to drag you back into the past or launch you into a future full of “what-ifs.” Grounding techniques are like an anchor, keeping you steady in the here and now. A fan favorite is the 5-4-3-2-1 technique:
Spot 5 things you can see (yes, even if it’s just your coffee mug and that pile of laundry).
Touch 4 things (bonus points if it’s something soft or soothing).
Listen for 3 sounds (even if it’s your neighbor’s dog barking again).
Sniff 2 smells (coffee counts, candles work, or just take a whiff of fresh air).
Notice 1 taste (maybe tea, or a piece of chocolate—because chocolate is therapy, right?).
It’s simple, but it works. Your brain can’t spiral into anxiety when it’s busy noticing all the little details around you.
2. Breathe with Intention
When anxiety hits, your breathing can go haywire—short, shallow, and not exactly helpful. Deep breathing is like hitting the “reset” button on your nervous system. Try this:
Inhale for a count of 4 (slow and steady).
Hold your breath for 4 (don’t panic; it’s just a pause).
Exhale for 6 (long and slow, like you’re blowing out birthday candles).
Repeat for a few minutes, and voilà—you’re telling your body, “Hey, we’re safe. We can be calm.”
3. Create a Safe Space (In Your Mind)
When anxiety’s taking over, escape to your happy place. No, seriously—close your eyes and imagine a spot where you feel totally secure. Maybe it’s a cozy cabin, a sunny beach, or even your couch with a blanket and Netflix. Picture every detail: the smells, the sounds, the vibe. It’s like a mental vacation, no travel required.
4. Name and Validate Your Emotions
Anxiety can feel like an emotional tornado, but sometimes, just naming what you’re feeling can calm the storm. Ask yourself: Is this fear? Worry? Overwhelm? Then, give yourself a little pep talk: “Okay, I’m anxious. That’s okay. I’ve been through some stuff, and it makes sense to feel this way.” It’s amazing how much relief comes from just being kind to yourself.
5. Seek Support Through Therapy
Sometimes, anxiety is like that tangled necklace you just can’t unravel on your own. That’s where therapy comes in. Approaches like Brainspotting or Parts Work (IFS) can help you get to the root of your anxiety, untangle those knots, and feel more grounded in your everyday life.
You’re Not Alone
Anxiety from trauma is common, but here’s the good news: it’s not a life sentence. With the right tools and support, you can start to feel more calm, safe, and, dare I say, hopeful.
Let’s Begin Together
If you’re ready to take the next step, I’m here to help. Book an appointment today, and let’s work together to kick anxiety to the curb and create a life that feels peaceful and free.