Understanding Anxiety: A Trauma-Informed Guide to What It Is, Where It Comes From, and How to Manage It

If you’ve ever felt like your thoughts are moving faster than your body, your heart is racing without warning, or your mind is trapped in a loop of “what ifs,” then you’ve likely experienced anxiety. And here’s the truth: you are not alone — and you are not broken.

As a trauma-informed therapist, I work with clients every day who are battling anxious thoughts, many of which are deeply connected to past pain. Anxiety isn’t always just about fear of the future — sometimes it’s your body remembering a time when the past, present, and even the future wasn’t safe at all.

Let’s break it down together.

What Is Anxiety Really?

Anxiety is the body and mind’s natural response to perceived danger, stress, or uncertainty. It’s your internal alarm system. According to the American Psychological Association, anxiety is marked by "feelings of tension, worried thoughts, and physical changes like increased blood pressure.”

But from a trauma-informed lens, anxiety often goes deeper. It’s not just about what might happen — it’s often tied to what already did.

When you’ve experienced trauma — whether from childhood, relationships, grief, systemic oppression, abuse, or chronic stress — your nervous system can get stuck in “high alert,” constantly scanning for the next threat. This means even everyday challenges can feel overwhelming or unsafe, even if the danger isn’t there anymore.

And when we haven’t had the tools or support to process those moments, anxiety becomes the brain’s way of trying to protect us — even when we don’t need protecting anymore.

Why Anxiety Loves the Unknown

Anxiety feeds on uncertainty and the things we can't control. And for trauma survivors, unpredictability often was the danger. So it makes sense that when life feels uncertain now — we get anxious.

The brain says: “We’ve been here before. Something bad happened last time. Be ready.”

But the truth is: This time is not that time. You are not powerless. You are not alone. And you’re not doomed to stay stuck in survival mode forever.

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5 Highly-Effective Strategies to Manage Anxiety

1. Identify the Absolute Truths

Trauma distorts truth. Anxiety amplifies fear. That’s why we need anchors — statements rooted in faith, safety, and self-worth.

For me and many of my clients, scripture is one of those anchors. When anxious lies say"

• I am unsafe → God is my refuge and strength, a very present help in trouble.” (Psalm 46:1)

• I am alone → “God is with me; He will never leave me.” (Deuteronomy 31:6)

• I am unworthy → “I am fearfully and wonderfully made.” (Psalm 139:14)

• I am uncertain of my future → “I know the plans I have for you…” (Jeremiah 29:11)

  
  

What is always true, no matter how you feel? Write it down. Speak it aloud. Let it ground you. Speak truth to the fear. Write it down. Put it somewhere you’ll see it often.

2. Replace ANTs with PETs

Automatic Negative Thoughts (ANTs) are common in trauma responses. They sound like:

• “I always mess up.”

• “No one’s going to understand me.”

• “I’m too much.”

  
  

Instead, introduce PETs — Positive Empowering Thoughts. Not toxic positivity, but grounded, healing truths:

• “I’m allowed to grow and make mistakes.”

• “My voice matters.”

• “I am healing at my own pace.”

  
  

With consistency & practice, your brain can learn to accept safer thoughts.

3. Control What You Can, Release What You Can’t

Trauma often steals our sense of control. Reclaiming small bits of that control can bring peace. Try:

• Creating daily routines

• Grounding exercises

• Journaling or expressive writing

• Setting healthy boundaries

  
  

And for what’s out of your hands? That’s where your support system and faith come in.

4. Protect Your Gates

In trauma recovery, what you consume matters deeply. Your nervous system needs nourishment, not chaos. It is highly important to:

🛑 Unfollow content that triggers fear, comparison, or despair

🛑 Limit doom-scrolling and re-watching traumatic stories

🛑 Pause unhealthy conversations or environments

✅ Seek out stories of healing and hope

✅ Listen to music or teachings that bring comfort

✅ Surround yourself with people who speak life

Your nervous system deserves peace. Be intentional with what you allow in.

5. Talk It Out. Write It Through.

Anxious thoughts trapped in your mind gain power. But when you give them a voice — through engaging in experiences like therapy and therapeutic writing — you release their grip.

Writing can help your brain complete the story trauma left unfinished.Try journaling with prompts like:

• “Right now, I feel anxious because…”

• “When I look back, I notice…”

• “I want to feel…”

Give yourself the space to feel without judgment.

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You’re Not “Too Much.” You’re Carrying Too Much — Alone.

Anxiety isn’t just a condition — it’s a communication. Your mind and body are asking for support, safety, and space to heal. And you don’t have to figure it all out alone.

I offer safe, trauma-informed spaces to support your healing:

• Mental Health Coaching

• Therapy for Georgia residents

• Parenting Support Groups

• Therapeutic Writing Sessions & Workshops

  
  

If your anxiety has been louder lately, maybe it’s time to stop fighting it alone and start healing with support. Schedule a consultation & let's explore how I can support you.

You deserve calm. You deserve care. You deserve to heal.