Anxiety is often spoken about as if it exists in isolation, a feeling of unease that rises without cause. But for many, anxiety is deeply intertwined with unresolved trauma, an imprint left within the nervous system long after the event itself has passed. Trauma is not just an experience of the past; it is something we carry, often without recognising it, because it embeds itself in both the body and brain in ways that can be subtle yet profoundly disruptive. Understanding the physiological and psychological effects of trauma allows us to see anxiety not as an isolated disorder but as a messenger, pointing us towards something that needs healing.
When trauma remains unresolved, the nervous system can become dysregulated, leading to chronic states of hyper-arousal or shutdown. The fight-or-flight response is widely discussed in relation to trauma, yet an equally crucial and often overlooked survival response is dorsal vagal shutdown. This state, governed by the dorsal vagus nerve, is the body’s ultimate conservation mode—bringing collapse, freeze, and a death-feigning response. It is an ancient survival mechanism, one seen in nature when animals play dead to avoid predators. In humans, this translates into extreme exhaustion, emotional numbness, dissociation, and an inability to engage with the world. Many people experiencing trauma struggle with shame, not because of what happened to them, but because their nervous system’s response was to freeze rather than to fight or flee. In a culture that glorifies action and resilience, inaction is mistakenly equated with weakness. But physiologically, when the dorsal vagus response is activated, action is simply not possible.
Another response to trauma that often goes unrecognised is hypervigilance. This is when the nervous system remains in a constant state of alertness, scanning the environment for potential threats, even in safe situations. Hypervigilance can develop if, for example, a person grew up in a household where emotional support was inconsistent or absent. If a child learns that their emotional needs will not be met—perhaps due to neglect, unpredictability, or emotional unavailability of caregivers—they may become highly attuned to subtle changes in their environment, always anticipating potential emotional or physical harm (Perry, 2009). This heightened sensitivity persists into adulthood, leading to difficulty relaxing, chronic anxiety, and even strained relationships, as perceived threats trigger defensive reactions even when none exist.
Nervous system dysregulation explains why people often do not talk about their trauma. It is not that they do not want to; rather, their brains make it almost impossible to do so. During distress, the amygdala, the brain’s threat-detection system, becomes hyperactive, triggering a cascade of stress responses. Simultaneously, the Broca’s area—the part of the brain responsible for speech production—shuts down (Rauch et al., 1996). This means that when someone is traumatised, they often struggle to find words for their experience. If they attempt to speak about it, they might feel an overwhelming sense of blankness, frustration, or even physical distress. It is not a conscious choice to remain silent but a biological response to the unresolved trauma trapped within the nervous system.
This has profound implications for how we view trauma recovery. Traditional talk therapy alone may not be enough if a person is still neurologically locked in a freeze response. This is why trauma-informed therapeutic interventions are essential. Somatic therapies, which help individuals reconnect with their bodies in a safe way, have shown significant promise. Research suggests that methods such as EMDR (eye movement desensitisation and reprocessing) and somatic experiencing can help release stored trauma, allowing the nervous system to return to regulation (Van der Kolk, 2014).
Understanding trauma requires us to look beyond behaviour and symptoms and instead ask, “What has this person’s nervous system endured?” Many coping mechanisms—avoidance, dissociation, hypervigilance—make sense when viewed through the lens of a disrupted nervous system. The path to healing does not begin with forcing oneself to relive trauma but with gently re-establishing a sense of safety. This might involve grounding exercises such as breathwork, slow movement, or guided meditation, all of which help activate the parasympathetic nervous system and signal to the body that it is no longer in danger.
For those who feel stuck in trauma, small steps towards self-awareness can be transformative. Recognising bodily sensations without judgement, engaging in trauma-sensitive movement practices like yoga, or even something as simple as humming or deep exhalations can stimulate the vagus nerve and aid in nervous system regulation (Porges, 2011). Practical techniques include progressive muscle relaxation, where individuals tense and release different muscle groups, which has been shown to lower cortisol levels and reduce anxiety (Conrad & Roth, 2007). Bilateral stimulation, as used in EMDR, can also be self-applied through tapping or rhythmic movements to encourage emotional processing (Shapiro, 2018).
Trauma does not just affect individuals; it profoundly impacts relationships. When someone is trapped in a freeze or hyperaroused state, communication becomes stifled. They may struggle to express emotions, withdraw from loved ones, or experience heightened sensitivity to perceived criticism. In professional settings, trauma can manifest as difficulty in collaboration, avoidance of conflict, or feelings of inadequacy. Unresolved trauma affects our ability to trust, engage, and regulate emotions, leading to misunderstandings and strained relationships. Trauma-informed workplaces and relationships are crucial in fostering environments where individuals feel safe enough to engage without fear of judgment or rejection.
External factors also play a significant role in how trauma is processed and resolved. Diet, for example, has a profound impact on mental health. Research suggests that an anti-inflammatory diet rich in omega-3 fatty acids, antioxidants, and gut-friendly probiotics can help regulate mood and stress responses (Jacka et al., 2017). Additionally, physical movement—whether in the form of structured exercise, gentle stretching, or simply walking—can aid in trauma recovery by reducing stress hormones and increasing endorphins. Therapeutic interventions such as acupuncture and massage therapy have also been shown to help regulate the nervous system and alleviate trauma symptoms (Harris, 2017).
Healing from trauma is not about erasing the past but about reclaiming a future that is not dictated by it. It is about learning that survival strategies once necessary for protection no longer need to define us. The body and mind are capable of incredible resilience and transformation. With understanding, support, and the right tools, it is possible to move from a place of survival to one of growth and connection.
You are not broken. You are adapting. And with time, care, and the right interventions, you can find your way back to yourself. Healing is not a linear path, but every small step matters. There is hope, and there is a future where you feel safe, connected, and fully alive. You deserve that future. A quote often attributed to Plato seems fitting here – We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.
References
- Conrad, A., & Roth, W. T. (2007). Muscle relaxation therapy for anxiety disorders: It works but how? Journal of Anxiety Disorders, 21(3), 243-264.
- Harris, R. E. (2017). The impact of acupuncture on stress and inflammation: A review of controlled clinical trials. Journal of Alternative and Complementary Medicine, 23(6), 438-450.
- Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., … & Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine, 15(1), 23.
- Perry, B. D. (2009). Examining child maltreatment through a neurodevelopmental lens. Journal of Loss and Trauma, 14(4), 240-255.
- Porges, S. W. (2011). The Polyvagal Theory. W. W. Norton & Company.
- Rauch, S. L., et al. (1996). A symptom provocation study of PTSD using PET. Archives of General Psychiatry, 53(5), 380-387.
- Van der Kolk, B. (2014). The Body Keeps the Score. Penguin Books.
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