*Explore how anxiety activates the nervous system, the symptoms it causes, and clinically-proven techniques to help calm the mind and body.*

Understanding the relationship between the sympathetic nervous system (SNS) and anxiety is essential to treatment.

The SNS is a part of the autonomic nervous system that activates our body’s "fight or flight" response. When someone encounters a perceived threat, whether it’s a traumatic memory or a current stressor, the SNS releases adrenaline and other stress hormones, causing physiological changes—rapid heartbeat, shallow breathing, and heightened alertness. For those with trauma histories, this response can become overactivated, even in non-threatening situations, leading to heightened and persistent anxiety.

For trauma survivors, the SNS response may be more easily triggered due to the brain’s learned association between certain situations or stimuli and past traumatic events. This can lead to chronic anxiety, as the body remains in a heightened state of alert, perceiving danger even when none exists. Addressing this SNS hyperactivity is critical in trauma treatment, as calming the nervous system allows the individual to regain a sense of safety and control.

Common symptoms of anxiety can vary but typically include both physical and psychological manifestations. Here are several key symptoms often associated with anxiety:

Restlessness or Feeling "On Edge"

Often, individuals with anxiety feel tense, unable to relax, or constantly alert to potential stressors.

Excessive Worrying

Persistent worries about various areas of life, such as health, relationships, work, or finances, which can be challenging to control.

Increased Heart Rate and Palpitations

A racing heartbeat or sensations of heart palpitations are common physical symptoms triggered by the body’s "fight or flight" response.

Sweating or Trembling

Sweating, clammy hands, or physical shaking may accompany feelings of anxiety.

Difficulty Concentrating or Mind Going Blank

Anxiety can impair focus, making it difficult to stay on task or remember details. Some people may also feel their mind going blank in moments of stress.

Muscle Tension

Many individuals with anxiety experience chronic muscle tension, especially in areas like the neck, shoulders, and jaw.

Sleep Disturbances

Insomnia or restless sleep due to racing thoughts or a heightened state of alert can be common, affecting the body’s overall ability to recharge.

Irritability

Anxiety can make people feel easily frustrated, resulting in increased irritability, especially when feeling overwhelmed.

These symptoms can vary in intensity and duration, impacting daily functioning and quality of life. For individuals experiencing several of these symptoms over a prolonged period, seeking support from a mental health professional can be highly beneficial.

Here are several evidence-based coping skills to reduce the intensity of anxiety symptoms, particularly for those affected by trauma:

1. Diaphragmatic Breathing (Deep Breathing)

Why it works: Diaphragmatic breathing shifts the body from the SNS (fight or flight) to the parasympathetic nervous system (rest and digest). This calms the nervous system and reduces physiological symptoms of anxiety.
How to practice: Place a hand on your stomach and take slow, deep breaths, allowing the stomach to rise with each inhale. Aim for a 4-count inhale, 6-count hold, and 8-count exhale. This helps to slow the heart rate and reduce SNS activation.

2. Progressive Muscle Relaxation (PMR)

Why it works: PMR helps identify and release tension in specific muscle groups, which can be elevated during SNS activation. This practice also shifts focus away from anxious thoughts to physical sensations, promoting relaxation.
How to practice: Tense and then relax each muscle group, starting from your toes and working up to your head. This can help release physical tension that often accompanies anxiety.

3. Mindfulness and Grounding Techniques

Why they work: Mindfulness and grounding can interrupt the cycle of anxious thoughts and bring the person back to the present moment, away from past trauma or future concerns.
How to practice: Techniques like the 5-4-3-2-1 exercise—naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste—can help reorient and soothe the mind.

4. Visualization and Safe Place Exercises

Why they work: For trauma survivors, creating a mental "safe space" can lower SNS activity by providing a sense of security.
How to practice: Guide yourself through imagining a safe and comforting place in detail, noticing textures, colors, sounds, and smells. Revisit this place during moments of high anxiety to help calm the body and mind.

5. EMDR-Based Bilateral Stimulation Techniques

Why they work: Bilateral stimulation used in Eye Movement Desensitization and Reprocessing (EMDR) can help reprocess traumatic memories and calm the nervous system.
How to practice: Gently tap each side of your body (e.g., alternate tapping on your knees) or move your eyes back and forth while focusing on soothing thoughts. This can help bring down arousal levels and prevent an anxiety response.

These practices, when used consistently, help regulate the nervous system, allowing trauma survivors to better manage their anxiety and reduce SNS hyperactivation.

In conclusion, anxiety can deeply affect both the mind and body, often triggered, or exacerbated by an overactive sympathetic nervous system, especially in individuals with trauma histories. Recognizing the symptoms of anxiety—such as restlessness, excessive worry, and physical signs like increased heart rate—is the first step toward managing its impact. Fortunately, there are clinically proven coping techniques, such as deep breathing, progressive muscle relaxation, mindfulness, and EMDR-based strategies, that can help calm the nervous system and reduce the intensity of anxiety symptoms. By integrating these tools into daily life, individuals can regain a sense of control and foster long-term resilience. For those struggling with persistent anxiety, seeking guidance from a mental health professional can further support healing and recovery.

Be well.

***

Weston Zink LPC LAC is the owner and primary therapist at Breakthrough Recovery of Colorado. He has over 10 years of clinical experience working with trauma and addiction. Weston is an EMDR Certified Therapist and member of EMDRIA who’s working to heal traumatized people and communities at home and abroad.

If you’re “tired of being sick and tired” and ready to take a life-changing next step in your trauma or addiction recovery journey, please contact Breakthrough Recovery of Colorado at: https://breakthroughrecoveryco.com/schedule-contact for a free consultation or to schedule an appointment.

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