How to Lower Stress After Trauma: Calming Your Nervous System and Reclaiming Safety
by Taylin D. Ramirez
Trauma doesn’t just live in your past—it can live in your body. If you've been through something painful or overwhelming, you might notice that your nervous system feels stuck on high alert. Maybe your heart races for no reason. You flinch at loud sounds. You’re exhausted, but you can’t relax. If these scenarios sound familiar, you’re not alone! The good news? You can lower stress after trauma—gently, slowly, and on your terms.
This blog will walk you through practical ways to calm your body, regulate your nervous system, and feel more grounded, one step at a time.
Why Stress Lingers After Trauma
Your brain is wired to keep you safe. When something traumatic happens—whether it’s a car accident, medical emergency, childhood neglect, or emotional abuse—your fight-flight-freeze system kicks in to protect you. That’s normal.
But if you weren’t able to process or safely escape what happened, your nervous system can stay stuck in survival mode long after the danger has passed. That’s why trauma isn’t just about the event—it’s about the long-term effects on your body and mind.
You might feel:
On edge or easily startled
Disconnected from your body
Emotionally numb or overwhelmed
Chronically fatigued
Anxious without a clear reason
This is your nervous system saying, “I don’t feel safe yet.”
Step 1: Start With Grounding Practices
Grounding helps you come back into the present moment, especially when trauma pulls you into flashbacks or dissociation. Try:
5-4-3-2-1 technique: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
Hold something cold, i.e., an ice cube, or run your hands under cool water to bring your awareness into your body.
Press your feet into the floor and feel your body supported by the chair or ground.
These techniques are simple, but they send a powerful message to your brain: We’re safe right now.
Grounding
Practice deep breathing in a relaxing outdoor area like a park to calm your nervous system.
Step 2: Breathe Like You’re Safe
Your breath is one of the fastest ways to calm your nervous system after trauma. When you’re anxious, you tend to breathe fast and shallow—just like you would during a real threat.
To reverse that:
Try box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4.
Or extend your exhale: Breathe in for 4 counts, out for 6.
This tells your body, You’re not in danger anymore. Over time, your stress levels start to come down naturally.
Step 3: Create a “Safety Toolkit”
Think of this as a personalized collection of small things that help your body and mind feel safe again.
Include items or actions like:
A cozy blanket, soft sweater, or weighted lap pad
Calming music or nature sounds
Journaling prompts or mantras (like “I’m allowed to rest”)
Herbal tea or something warm to drink
A list of people or pets who bring comfort
Keep your toolkit handy. Somewhere you can reach it easily—your desk, nightstand, or even your car.
Step 4: Move Gently
After trauma, movement can feel unsafe. But when you move slowly and with intention, you can begin to reconnect with your body in a healing way.
Try:
Gentle stretching or trauma-informed yoga
Walking in nature (even five minutes helps)
Rocking motions or swaying side to side
Dance or intuitive movement, with no rules
The key is to listen to your body, not push it. You don’t need to “exercise”—you just need to remind your body that it can move and still be safe.
Step 5: Let Yourself Rest
Trauma recovery isn’t about constantly doing. Rest is a form of resistance against the world that told you to keep going no matter what.
Rest looks like:
Taking a nap without guilt
Saying no to things that drain you
Doing nothing and letting that be enough
Giving yourself full permission to pause
If your body is asking for stillness, listen. Healing doesn’t always look productive—it often looks like peace.
Step 6: Seek Trauma-Informed Support
You don’t have to figure this out alone. Working with a trauma-informed therapist can help you unpack the deeper emotional layers, build tools for regulation, and create safety in relationships again.
Therapy isn’t about reliving trauma—it’s about giving your nervous system new experiences of safety, trust, and self-compassion.
You Deserve to Feel Safe in Your Own Body
Trauma may have shaped your past, but it doesn’t have to define your future. By gently tuning into your body, lowering stress, and seeking support, you can begin to feel safe again—from the inside out.
🌿 You are not too broken to heal. Your body is wise, and healing is possible.
