One common feeling that seems to stick around after we experience a traumatic event is anxiety. 

Anxiety can sometimes look like this (although it can take many forms):

• Trouble sleeping

• Feeling nervous or tense

• Increased heart rate

• Difficulty breathing

• Feelings of doom or dread

• Sweating

• Shaking/trembling 

• Difficulty concentrating

I want to share some things that you can do that might be helpful when feeling anxious to bring more calm and peace into your body and mind.

• Sleep is essential. We can’t function without sleep. If you are having difficulty sleeping, try meditating before bed and exercising daily. However, if you are still unable to sleep, I encourage you to see your doctor.

• Deep breathing. With anxiety, we often develop shallow breathing. Try this: First, become aware of your breath without changing it. Then, consciously slow it down and bring your breath deep into your belly. Breathe in for a count of 5, hold for 2-3 seconds, and then out for a count of 7. Repeat this a few times.

• Guided meditation. This also helps to deepen your breathing and move into your body. For those with a more recent trauma experience, sitting in complete silence can be too much, and your emotions may flood in and overwhelm you. Guided meditations can be helpful because it gives your mind something to focus on. Two apps to try out are Calm and Insight Timer (but find what is best for you).

• Exercise and movement. Grief and trauma are stored in our bodies. Exercise helps to move the stuck energy around and releases endorphins (one of the happy hormones).

Here are a few other suggestions that other people have found to be helpful:

• Be in nature

• Take a bath

• Be with animals

• Yoga

• Listen to music

• Get a massage

• Schedule unstructured time 

• Write in a journal

• Go to therapy

• Be with other people who understand what you are going through (support group)

These are all things you can do on your own. However, sometimes anxiety is persistent and debilitating. Please reach out to a mental health provider for further help.