Trauma and anxiety are closely linked because trauma often teaches the nervous system to remain on alert even after the trauma has passed. After an incredibly stressful event, the brain can become more sensitive to possible threats, which become longer standing anxiety. Therefore, situations that are objectively safe can then trigger the same protective responses that were useful during the trauma. Examples include racing thoughts, muscle tension, irritability, difficulty sleeping, avoidance, or a constant feeling that something bad is going to happen.
In trauma therapy, treatment often focuses on distinguishing between past danger and present day safety, education about the nervous system, reducing avoidance, as well as processing the event.
How is the anxiety triggered? There are a few telltale signs including:
- Hypervigilance. The act of constantly scanning people or situations for signs of danger.
- Avoidance. Staying away from people, places, relationships, and feelings associated with the trauma.
- Triggers. Sounds, smells, and places that are reminiscent of the trauma.
- Loss of safety and control. Feeling like you can't trust people or feel safe in your surroundings.
- Body-based anxiety. Reactions including a rapid heartbeat, sweaty palms, dizziness, nausea, or feeling as though you are frozen, with anxious thoughts developing afterward.
It's important to have a few different ways to handle anxiety when it occurs. For trauma related anxiety, it's important to focus on grounding as well as nervous system regulation. A few examples include:
- 5-4-3-2-1 grounding, where you identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. (This one is my favorite!)
- Cold sensation, which includes splashing water on your face, or holding ice cubes and focusing on the sensation.
- Grounding statements, such as "I am here in this room right now. This feeling is uncomfortable, but I am safe in this moment."
- Box breathing, where you inhale for a count of 4, hold the breath for a count of 4, let the breath go for a count of 4, and hold your breath again for a count of 4. Do this several times.
- Orienting, which is slowly looking around the room and naming where you are, the date, and several objects in the room, reminding yourself that you are safe in the present moment.
Anxiety can be scary and disorienting, especially when it is linked to trauma. Please remember that this is all treatable and can be worked through with a skilled trauma therapist. If you want to discuss therapy, reach out through the contact form and we can find a time to talk.
