How to Support Your Nervous System When Anxiety and Trauma Live in the Body

If you’ve ever been told, “Just calm down,” “Pray more,” or “Give it time,” and still found your body stuck in anxiety, tension, or shutdown — you’re not alone.

For many people, anxiety and trauma aren’t just thoughts. They live in the nervous system.

As a trauma therapist, I often work with clients who feel confused or frustrated because they understand their experiences logically, yet their bodies still react automatically. This doesn’t mean healing isn’t happening. It means the body needs support — not judgment.

What Is the Nervous System and Why Does It Matter in Trauma Healing?

Your nervous system is your body’s built-in safety system. Its job is to constantly scan for danger or safety and respond accordingly.

When life includes:

• trauma

• chronic stress

• loss

• relational wounds

• unpredictable environments

your nervous system may learn to stay on high alert — even long after the threat has passed.

This can show up as:

• anxiety or panic

• tightness in the chest or stomach

• difficulty sleeping

• irritability or emotional overwhelm

• feeling numb, disconnected, or “shut down”

These responses are not character flaws or signs of weakness. They are learned survival responses.

Why “Talking It Through” Isn’t Always Enough

Traditional talk therapy can be incredibly helpful — but trauma is often stored beyond words.

Traumatic experiences are processed through:

• the body

• the senses

• emotional memory

• automatic nervous system responses

This is why someone may logically know they are safe, yet their heart races, their breath shortens, or their body freezes.

Healing requires approaches that work with the nervous system, not against it.

Gentle Ways to Support Nervous System Health

Below are simple, research-informed practices that help the nervous system feel safer over time. These are not about forcing calm — they’re about creating conditions for safety.

1. Slow the Exhale

Slowing the exhale (rather than forcing deep breathing) signals safety to the body.

Try inhaling for 4 seconds and exhaling for 6–8 seconds. Even one minute can help your system soften.

2. Use Your Voice

Humming, singing, sighing, or speaking aloud can be regulating for the nervous system.

Sound creates vibration, which helps the body move out of survival mode and into steadiness.

3. Gently Orient to the Present

Trauma can make the past feel like it’s happening now.

Looking around the room, naming what you see, or reminding yourself of the date and place can help your body recognize the present moment.

4. Add Rhythm and Movement

Simple, rhythmic movement like walking, stretching, or rocking can calm the nervous system.

Predictable movement helps the body feel contained and supported.

5. Lead with Choice and Compassion

The nervous system heals best when it feels respected.

You are allowed to:

• go at your own pace

• stop when something feels like too much

• choose what feels supportive rather than pushing through

Healing is not about doing more — it’s about doing what helps your body feel safer.

How EMDR Therapy Supports Nervous System Healing

Eye Movement Desensitization and Reprocessing (EMDR) therapy is a trauma-informed approach that helps the brain and nervous system process unresolved experiences.

Rather than retelling trauma in detail, EMDR works by:

• engaging the brain’s natural healing processes

• reducing the emotional charge of distressing memories

• helping the nervous system return to regulation

Over time, clients often notice fewer triggers, less body reactivity, and an increased sense of calm and resilience.

You Are Not Broken — Your Body Learned to Survive

If your nervous system feels stuck in anxiety, shutdown, or overwhelm, it doesn’t mean you’re failing.

It means your body adapted to protect you.

With the right support, education, and therapeutic care, your nervous system can learn that safety is possible again.

Healing often happens quietly — in small, repeated moments of gentleness and safety.

Looking for Trauma-Informed Therapy in Washington State?

If you’re interested in EMDR therapy, nervous system-informed care, or trauma-sensitive support that honors your values and beliefs, I’d be honored to help. Email me to book a free 15 minute consult call therapy@janagrimes.com