Anxiety after trauma is common among survivors and can affect many areas of daily life. You may find it difficult to fully relax, normal to-do lists may feel overwhelming, your thoughts may race, or you might feel like you need to stay busy or productive. If you finally find a moment of relaxation, it may be difficult to fully feel like you can slow down.
Survivors may feel stressed and overwhelmed, and while everyone experiences this differently, many may find themselves on edge, mentally or physically exhausted, drained, or can’t slow down their thoughts.
Trauma-informed yoga is one supportive way to support these feelings. While some practices may ask you to relax or clear your mind, trauma-informed yoga uses supportive techniques while honoring these heightened and stressed states so you can return to a grounded place.
This post is part of my Trauma-Informed Yoga Practices Guide, where you can explore different types of yoga practices that support healing including tension release, somatic yoga, rest, emotional support, and more.
Why Anxiety Can Feel Different After Trauma
After trauma, survivors may become hyper-alert as a way to scan for potential threats. Staying in this state is our body’s way of trying to keep us protected, but remaining in this state for long periods of time can lead to burnout and overwhelm.
Survivors may notice:
- Racing thoughts
- Trouble focusing
- Feeling on edge
- Constant planning or worrying
- Have a hard time settling or resting
- Body tension
- Irritability or anger
- Feeling easily overwhelmed
These responses are not a sign that anything is “wrong,” but are a part of our body’s natural survival responses. If you’d like to learn more about your nervous system and other survival responses, I welcome you to explore my guide to Nervous System Regulation After Trauma.
I offer a gentle reminder that even though these responses are normal to feel, it’s still okay to feel frustrated or overwhelmed by them. If you’re ever in a crisis or would like immediate support, I invite you to explore my Survivor Support Page for resources.
How Trauma-Informed Yoga Can Support Stress, Anxiety, and Overwhelm
Trauma-informed yoga teachers have additional knowledge into how trauma can impact a person’s nervous system. Classes are focused on creating a supportive environment, and many classes support nervous system regulation to work with feelings like stress, anxiety, and overwhelm.
This practice may support you by:
- Exploring grounding, resourcing, and presence.
- Releasing stored tension from bracing.
- Supporting nervous system regulation.
- Meeting yourself where you are.
- Deepening self-trust and body awareness.
- Allowing for rest in a way that feels supportive for you.
This practice is less about trying to hide, fix, or change emotions and more about providing supportive tools that allow you to navigate stressful moments without becoming overwhelmed.
I invite you to explore the 6 Pillars of Trauma-Informed Yoga to learn more about how this practice supports trauma survivors and if it’s a supportive fit for you.
Supportive Practices for Anxiety After Trauma
I welcome you to explore these practices for more support, knowing that each practice is a resource to explore, not a requirement for supporting your symptoms. What feels comforting to one person may not be for another, and that’s entirely okay. This shows how unique we are and there are plenty of different techniques, exercises, and practices to explore.
Grounding Practices
Grounding practices bring your attention back to the present moment and support feeling more connected to the support holding you.
I welcome you to explore:
- 25 Minute Trauma-Informed Yoga for Beginners
- 5 Minute Grounding Meditation (YouTube)
- 25 Minute Slow Grounding Yoga Flow (YouTube)
You might also wish to explore these 25 Grounding Affirmations for more presence and support during your practices.
Yoga for Overthinking
These practices support racing thoughts by calming your mind with supportive movement and gentle focused awareness on surroundings.
I welcome you to explore:
- 15 Minute Yoga for Overthinking
- 15 Minute Yoga to Calm and Anxious Mind
- 15 Minute Yoga to Calm Racing Thoughts (YouTube)
Yoga for Anxiety and Stress
Yoga for anxiety is supportive when it honors your current state while supporting your nervous system.
I welcome you to explore:
- Somatic Morning Routine for Anxiety
- 30 Minute Full Body Stress Release Yoga
- 18 Minute Yoga for Stress and Anxiety
Practices for Overwhelm
Overwhelm can leave us feeling like everything is too much, and these practices support a more regulated, calm presence.
I welcome you to explore:
- Breathwork for Anxiety & Overwhelm
- 10 Min Somatic Yoga for Burnout & Overwhelm
- 15 Min Yoga for Overwhelmed Nervous System
Rest and Recovery
Anxiety and overwhelm can be signs that our bodies are asking for rest. When our nervous systems have been carrying stress, slowing down can be just as supportive as movement.
I welcome you to explore:
- Restful yoga practices
- Yoga for sleep
- Gentle self-care
If you’d like to explore practices like these and learn more about finding rest, I invite you to explore my guide to Rest and Sleep After Trauma.
Releasing Tension
Stress and anxiety can arise in our bodies as tension. Not all tension is linked to trauma, but there are a few common areas that can brace as a result of being on guard.
You may notice tension in your:
- Jaw
- Neck and shoulders
- Hips
- Low back
- Pelvic floor
To explore practices and learn more about the connection between trauma and tension, I invite you to explore my guide to Tension Release After Trauma.
Quick Practices for Overwhelm
If you’re feeling overwhelmed in this moment or wish to have practices ready any time you’d like to practice them, you might choose to explore the list below.
Supportive practices for overwhelm:
- Name five things you can see.
- Notice your feet or other parts of your body connected to the floor or surface holding you.
- Stretch your neck and shoulders.
- Step outside for fresh air.
- If comfortable with breath awareness, you might take a few deep breaths.
- Drink a glass of water.
- Rest for a few minutes.
- Talk with a trusted friend, family member, or support member.
Meeting Yourself with Kindness
Stress, anxiety, and overwhelm are powerful feelings that can leave us feeling like we’re not in control of our own bodies. It’s okay to feel frustrated, but with the proper support and strategies, we can begin to find our way back to ourselves.
The journey isn’t easy, but you’re so worthy of treating yourself with kindness and gentleness as you learn how to be more present, release stress, and continue your healing journey.
Explore Free Anxiety & Stress Support Practices
If you’d like to continue exploring gentle practices for feeling more calm and rested, I welcome you to explore my Yoga for Stress, Anxiety & Overwhelm Playlist on YouTube. These trauma-informed practices focus on grounding, slowing racing thoughts, releasing tension, and tending to moments of overwhelm.
Explore my Yoga for Stress, Anxiety & Overwhelm Playlist (YouTube)
Discover Your Current Season of Healing
Healing is rarely linear, and the practices that support us might change over time.
My Healing Seasons Quiz reveals your current season of healing and offers trauma-informed practices to support your nervous system’s current state. No email is required for results, and I welcome you to explore this gentle resource below.
