Breaking the Cycle of Trauma and Anxiety: Understanding the Connection

We live in a time where a plethora of information is available at the click of your keyboard. Often this information is confusing, complicated and contradictory. This article is intended to simplify the varied information surrounding trauma and its effects on our lives and, hopefully, help you become more informed.

Many people experience anxiety without fully understanding its origins. For some, anxiety is not just about day-to-day stressors but is deeply rooted in past trauma. Even if a traumatic event happened years ago, its effects can linger, shaping the way we think, feel, and respond to the world around us.

If you’ve ever wondered why certain situations trigger overwhelming fear, why you struggle with constant worry, or why you feel anxious even when everything seems “fine,” unresolved trauma might be playing a role.

The good news? Understanding the link between trauma and anxiety is the first step towards healing. In this post, we’ll explore how trauma affects the brain, how it fuels anxiety, and what you can do to break free from the cycle.

What Is Trauma?

Trauma is any deeply distressing or disturbing experience that overwhelms your ability to cope. It can be caused by such things as:

•  Big-T Trauma (PTSD-related events) – Physical or emotional abuse, accidents, assault, war, sudden loss, serious illness.
•  Small-T Trauma – Ongoing stress, childhood neglect, bullying, emotional invalidation, toxic relationships.
•  Generational Trauma – Patterns of trauma passed down through families (e.g., growing up with anxious or emotionally distant caregivers).

Trauma doesn’t always come from extreme events—it can also stem from repeated experiences that left you feeling unsafe, helpless, or emotionally unsupported.

How Trauma Rewires the Brain

When we experience trauma, our brains enter survival mode. The body’s threat response system the fight, flight, or freeze mechanism becomes overactive.

•  Amygdala (The Fear Centre) – Trauma makes the amygdala hypersensitive, causing exaggerated fear responses and making everyday stressors feel threatening.
•   Hippocampus (Memory Processing) – Trauma disrupts memory processing, making past events feel like they are happening right now, rather than in the past.
•  Prefrontal Cortex (Rational Thinking) – Chronic trauma weakens this area, making it harder to calm yourself, rationalise fears, or feel safe.

This leads to hypervigilance, where the nervous system remains on edge, scanning for danger—even when none exists. Over time, this creates chronic anxiety.

Signs Your Anxiety Is Linked to Trauma

If you experience persistent anxiety, it may be connected to unresolved trauma. Here are some common indicators:

1. You Experience Frequent “False Alarms”

• Overreacting to situations that don’t warrant extreme fear.
• Feeling constantly on edge, waiting for something bad to happen.
• Strong physical reactions (racing heart, nausea, sweating) to triggers.

2. You Avoid Certain People, Places, or Situations

• Fear of situations that remind you of past pain.
• Avoiding relationships due to fear of getting hurt.
• Struggling with commitment or change.

3. Your Body Feels Constantly Tense or On High Alert

• Chronic muscle tension, stomach issues, headaches.
• Difficulty relaxing, even in safe environments.
• Feeling disconnected from your body (numbness, dissociation).

4. You Have Intense Emotional Reactions

• Panic attacks triggered by reminders of past events.
• Mood swings, irritability, or emotional numbness.
• Flashbacks, nightmares, or intrusive thoughts.

5. You Struggle with Self-Worth and Trust

• Persistent self-doubt or feelings of unworthiness.
• Struggling to trust others, even when they haven’t given a reason.
• Feeling like you’re fundamentally different from others.

If these sound familiar, it’s not just “anxiety”—it could be your body remembering past trauma and reacting as if the danger is still present.

Breaking the Cycle: How to Heal from Trauma-Induced Anxiety

Healing from trauma isn’t about “getting over it” but about processing it in a way that allows your brain and body to feel safe again. Here’s how:

1. Recognise Your Triggers

Start by identifying patterns in your anxiety:

• When does it happen?
• What situations, people, or places trigger it?
• What physical sensations accompany it?

Recognising these triggers helps you separate past trauma from present reality.

2. Learn to Self-Soothe and Regulate Your Nervous System

Since trauma dysregulates the nervous system, learning how to calm your body is key. Techniques include:

• Deep Breathing – Slowing your breath signals to your brain that you’re safe. Try inhaling for 4 seconds, holding for 4, and exhaling for 6.
• Grounding Techniques – Engage your senses:
• Name 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, 1 thing you taste.
• Progressive Muscle Relaxation – Tensing and releasing different muscle groups to release stored tension.
• Cold Water Exposure – Splashing your face with cold water or holding ice cubes can reset your nervous system.

3. Challenge Trauma-Based Thoughts

Trauma can cause negative thought patterns like “I’m not safe,” “I can’t trust anyone,” or “I’m not good enough.” Try cognitive reframing when negative thoughts arise, ask:

• Is this thought based on past experiences rather than present reality?
• What would I say to a friend in this situation?
• What evidence do I have that contradicts this belief?

Replacing trauma-driven beliefs with more balanced perspectives is key to long-term healing.

4. Create a Sense of Safety in Daily Life

Since trauma makes the world feel unsafe, finding small ways to create a sense of safety is essential.

• Set boundaries – Surround yourself with people who respect your space and emotions.
• Create safe spaces – Whether it’s a cosy corner at home or a favourite park, have places where you feel calm.
• Use sensory comforts – Soft blankets, aromatherapy, soothing music—small things that signal safety to your brain.

5. Consider Therapy for Trauma and Anxiety

While self-help strategies are valuable, deep trauma often requires professional support. Therapy helps:

• Process past experiences in a safe and structured way.
• Develop coping strategies for managing anxiety and triggers.
• Work on rewiring the brain’s response to fear.

Find Support for Trauma and Anxiety in Surrey

If anxiety is controlling your life and you suspect past trauma is a factor, therapy can help you regain a sense of peace, safety, and emotional stability. At The Practice, we offer trauma-informed therapy for those struggling with trauma-related anxiety. We have a wealth of well trained and experienced therapists at The Practice to help. Please feel free to contact us or call on 0333 0096 321 if you feel therapy can assist you.