Simple Tools to Calm Anxiety and Overwhelm: A Trauma-Informed Guide

As a trauma therapist, I've learned that helping people build practical tools to manage distress and overwhelm is a foundational part of trauma-informed care. When your nervous system feels dysregulated — whether due to anxiety, past trauma, or chronic stress — having accessible coping strategies can make a meaningful difference.

Below, you'll find a curated list of evidence-based grounding techniques and nervous system regulation tools, drawn from approaches such as Dialectical Behavior Therapy (DBT), somatic therapy, polyvagal theory, and mindfulness practices. These techniques are designed to help you feel more present, stable, and connected in moments of emotional intensity.

Not every strategy will work the same way for everyone. We are all wired differently, and you may find yourself reaching for different tools depending on the situation. That's completely normal. I encourage you to practice these skills when you're already feeling calm and regulated — this makes it much easier to access them during moments of overwhelm, when it can be harder to think clearly or connect with internal resources.

If you find this guide helpful, feel free to share it with others who might benefit.

Breathing techniques to calm the nervous system

Intentional breathing is one of the fastest ways to signal safety to your body and reduce anxiety.

• Box Breathing: Inhale, hold, exhale, and hold again for equal counts (e.g., 4–4–4–4).
• 4-7-8 Breathing: Inhale for 4, hold for 7, exhale slowly for 8.
• Belly Breathing: Place one hand on your chest and one on your belly. Take a slow, deep breath and notice your belly rise and fall. Repeat several times.

Grounding through the five senses

These techniques help anchor you in the present moment when your mind is racing or stuck in the past.

• 5-4-3-2-1 Grounding: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
• Hold a small object and notice its texture, weight, and temperature.
• Experiment with temperature: cold (ice cube, cold water, cold shower) can feel activating and resetting; warmth (tea, sunlight, heating pad) can feel soothing.
• Eat something mindfully (e.g., sour candy, lemon, dark chocolate) and focus fully on the sensory experience.
• Go outside or take a walk and notice details: air temperature, sounds, colors, movement.
• Smell something pleasant, like a candle or essential oil.

Healthy distraction (when you need a mental break)

Sometimes giving your mind a break is the most effective way to reduce distress.

• Watch a funny or comforting video
• Snuggle a pet or hold something soft
• Listen to music you love (and move your body if it feels good)
• Engage in something creative like coloring, drawing, or crafting

Body-based (somatic) regulation tools

These techniques help release stored tension and regulate your nervous system through the body.

• Hum or sing (can stimulate the vagus nerve and promote calm)
• Stretch gently: arms overhead, shoulders, neck, jaw, hands
• Progressive Muscle Relaxation: tense a muscle group for ~10 seconds, then release
• Move your body: short bursts of intensity (plank, jumping jacks, etc.)
• Body scan: notice sensations without judgment and breathe into areas of tension
• Press your feet into the ground or stomp gently to feel more anchored
• Rub your palms together and notice sensation and warmth
• Tap your fingers rhythmically, alternating left and right

Reflection and emotional awareness

These tools help you process what you're feeling and build emotional clarity.

• Journal freely or with prompts
• Use a feelings wheel to identify and name emotions
• Talk to someone you trust

Visualization and imagery

Visualization can help create a sense of safety and distance from overwhelming thoughts.

• Picture someone you love and imagine what they might say to comfort you
• Visualize a safe or favorite place using all your senses
• Containment imagery: imagine placing distressing thoughts or feelings into a container (box, closet, train, etc.) and setting them aside

You don't have to use all of these tools — just start with one or two that feel accessible. There's no "right" way to do this. With practice, these strategies can become supportive resources for navigating anxiety, trauma responses, and everyday stress.

If you're looking for additional support, working with a trauma-informed therapist can help you build a personalized set of tools that fit your unique nervous system, while also helping you better understand the roots of your anxiety and process past experiences so they no longer feel as overwhelming in your day-to-day life.