Trauma isn’t always loud—it can live quietly in the body, showing up as tension, racing thoughts, sudden detachment, or physical pain. While professional support is often essential for long-term healing, there are also practical, science-backed techniques you can use on your own to manage the body’s response to trauma and its triggers. These responses are not flaws or weaknesses; they’re survival mechanisms wired into the nervous system.

Understanding and gently interrupting them with consistent, self-directed practices can help you regain a sense of safety and control . The following seven techniques draw from neuroscience, psychology, and mindfulness-based therapies. Each one is simple, accessible, and designed to help ground you in the present, regulate intense emotions, and support healing at your own pace.

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7 Ways to Address Trauma Response

Hold a Cold Object

Grounding helps bring your attention back to the present moment when your mind is overwhelmed by trauma memories or anxiety. When you hold a cold object or feel your feet on the ground, your brain shifts focus to physical sensations. This activates the prefrontal cortex—the part of the brain responsible for logical thinking and awareness—helping to quiet down the amygdala, the brain’s alarm system that goes off during stress or panic.

A 2017 study in trauma therapy published by American Psychological Association have shown that sensory grounding techniques reduce dissociation and emotional overwhelm, especially in people with PTSD.

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Practice Box Breathing

Box breathing is a structured breathing technique that activates the body’s relaxation response by engaging the parasympathetic nervous system. This slows your heart rate and lowers stress hormones like cortisol. By focusing on your breath and maintaining a steady rhythm, you reduce the body’s "fight or flight" response, which is often triggered during trauma.

According to Harvard Health Publishing 2020, breathing techniques like box breathing have been shown to regulate the nervous system and reduce anxiety.

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Incorporate Self Compassion Rituals

When you speak kindly to yourself, especially during emotional distress, it helps regulate negative self-talk and reduces feelings of shame or guilt –common reactions to trauma. This kind of self-talk activates the soothing system in the brain and releases oxytocin, the “feel-good” hormone. This hormone promotes a sense of safety and connection.

A 2023 research published by the Journal of Family Medicine and Primary Care has shown that practicing self-compassion improves emotional resilience and reduces symptoms of trauma and depression.

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Progressive Muscle Relaxation

PMR involves tensing and then relaxing different muscle groups, usually starting from your feet and moving up to your head. This process helps you become more aware of physical tension and learn how to release it. By relaxing your muscles, your body sends signals to your brain that it's safe, which reduces the stress response and promotes calm.

A 2015 study published by the Journal of Clinical Psychology has supported that PMR has been shown to reduce anxiety, improve sleep, and lower symptoms of PTSD by calming the nervous system.

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Write Down Grounding Reminders

Having short, calming phrases written in your phone or notebook helps interrupt overwhelming thoughts and brings your focus back to the present. These reminders act like mental anchors, offering reassurance when emotions feel intense. Reading a supportive message in your own words can feel grounding and empowering, especially during moments of distress.

Techniques like positive self-statements and cognitive reframing, commonly used in cognitive behavioral therapy (CBT), have been shown to reduce anxiety and improve emotional regulation by helping individuals redirect their thoughts.

A 2019 study published in Behaviour Research and Therapy supports the effectiveness of written coping strategies in managing trauma-related stress.

Related story: A Guide on Surviving Post Traumatic Stress Disorder

Engage in Physical Activity

Physical activities, such as walking, yoga, or dancing, help release built-up tension and stress in the body. Exercise stimulates the production of endorphins, the body's natural mood lifters, and regulates cortisol levels, the stress hormone. Regular physical activity promotes overall well-being and resilience against trauma-related symptoms.

Engaging in physical activity has been shown to reduce symptoms of PTSD, depression, and anxiety by releasing endorphins and regulating stress hormones. Activities like yoga and walking are particularly beneficial for trauma survivors.

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Listen To Calming Music

A 2020 study published in Frontiers in Psychology found that listening to slow, calming music can significantly reduce symptoms of anxiety and stress by lowering cortisol levels and promoting emotional regulation. This makes music an effective self-soothing technique for trauma recovery.

Music can be a powerful tool for soothing the nervous system during or after a trauma response. Calming music—especially instrumental or nature-based sounds can slow your heart rate, reduce muscle tension, and help regulate your breathing. When you're feeling overwhelmed, music gives your brain something safe and steady to focus on, which helps shift it away from fear or panic.

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