If you've ever been blindsided by a wave of intense anxiety: the racing heart, the tight chest, the feeling of dread, you know how confusing and overwhelming it can be. It often feels like it comes out of nowhere, forcing you to brace for the next wave. You may have tried breathing exercises or telling yourself to "calm down," only to find it doesn't work.

The reason those common methods often fail is simple: overwhelming anxiety is rarely a thinking problem; it's a nervous system problem. When anxiety is rooted in past trauma, stress, or unresolved experiences, your body believes it is still under threat. Your trauma-informed nervous system needs safety, not a lecture.

RAISE Counselling & Therapy is dedicated to offering compassionate support to Adults, Teens, and Families in the Jimboomba QLD and surrounding communities. We also offer online sessions Australia wide and internationally (except USA and Canada). Our practice specialises in effective, gentle methods to help your body and mind find lasting regulation and balance.

Here are five trauma-informed ways to cope when overwhelming anxiety hits:

#1. Anchor in the Present with Grounding

Anxiety is an expert time-traveler. It pulls you into a feared future ("What if I fail?") or drops you back into the pain of the past ("I felt this way before"). Your goal isn't to stop the anxiety, but to remind your body that the danger is not now. Grounding techniques are immediate tools for this.

Action: Engage the 5-4-3-2-1 Technique.

5: Name five things you can see around you (e.g., the pattern on the rug, the clock).
4: Name four things you can touch (e.g., the texture of your shirt, the cool metal of a coin).
3: Name three things you can hear (e.g., traffic outside, the hum of the fridge, your own breathing).
2: Name two things you can smell (e.g., coffee, soap, perfume).
1: Name one thing you can taste (e.g., mint, water). This simple practice floods your brain with sensory data from the present, calming the alarm system.

#2. Reconnect with Somatic Awareness

For those with a history of trauma, the body can hold onto tension and defensive energy without your conscious awareness. We often try to disconnect from these body feelings, but a trauma-informed approach teaches us to listen.

Action: Check-In Without Judgment. When anxiety is high, gently scan your body from your head to your toes. Notice where the energy is trapped. Is your jaw clenched? Are your shoulders near your ears? Is your stomach tight? Don't try to change it, yet simply notice it and name it, such as, "I notice tension in my shoulders." By acknowledging the sensation, you shift from being the anxiety to observing it, which creates helpful distance.

#3. Use Pendulation to Manage Intensity

When anxiety spikes, we tend to fixate on the most intense part of the feeling, which leads to overwhelm. Pendulation is a trauma-informed tool that teaches your nervous system how to safely move away from the intensity and return to a feeling of calm.

Action: Find a Safe Resource. Think of a person, place, or memory that brings you complete comfort and safety (e.g., a quiet beach, your childhood bedroom, cuddling a pet). Now, intentionally let your attention shift back and forth: Focus on the uncomfortable anxiety in your chest for a few seconds, then consciously shift your full focus to your safe place for a minute. By practicing this rhythmic shift, you teach your body that you have the power to step away from the distress.

#4. Befriend the Inner Critic (The Protector)

The anxious inner voice is often incredibly harsh, whispering things like "You're going to fail," or "You can't handle this." This voice is often a survival mechanism, which is a part of you trying to control the future by criticising you now.

Action: Offer Compassion to the Protector. Instead of arguing with your inner critic, try acknowledging its job. Say to yourself, "I hear you, little anxious part. I know you're trying to keep me safe right now, and I appreciate your vigilance, but I've got this." This act of gentle validation can often soften the critic’s intensity, allowing you to move from fear-driven judgment to self-compassionate action.

#5. Build Predictability (Self-Care as Safety)

Trauma and anxiety thrive on chaos and unpredictability. The nervous system feels safe when it knows what is coming next. Therefore, consistent, gentle self-care is not an option, it is a trauma-informed safety protocol.

Action: Establish Non-Negotiable Micro-Routines. You don't need sweeping changes. Focus on one small thing you can control and commit to it daily: drinking a full glass of water first thing in the morning, making your bed, or taking a five-minute stretch break at 3 PM. These small, successful, and predictable acts signal to your deep brain that you are capable of maintaining safety and order in your life.

These five strategies are powerful tools for beginning to regulate your nervous system and manage overwhelming anxiety. However, if anxiety is routinely disrupting your life, working through the root causes, especially those tied to trauma, requires professional, non-judgmental support.

We are here to provide that compassionate, trauma-informed care for you wherever you are in your journey. You are not alone!

Ready to find support for your anxiety and trauma?

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“Trauma creates change you don’t choose. Healing is about creating change you choose.”

-Michelle Rosenthal

5 Trauma-Informed Ways to Cope with Overwhelming Anxiety