10 Anxiety and Stress Management Tips from a Trauma-Informed Therapist

Anxiety can show up in different ways—racing thoughts, restlessness, tension in your body, or feeling on edge. In today’s fast-paced world, stress only adds fuel to the fire. If you’ve been searching for practical and gentle ways to reduce anxiety and manage stress, you’re in the right place.

As a trauma-informed therapist, I believe the goal isn’t to “get rid of anxiety” (a very human response) but to help your nervous system feel more safe, grounded, and supported. Below are 10 simple, actionable tips you can start practicing right away.

1. Ground Yourself in the Present

Try the 5-4-3-2-1 grounding exercise: name 5 things you see, 4 things you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This gently shifts your focus away from anxious thoughts and into the here-and-now.

2. Regulate with Your Breath

Slow, intentional breathing helps signal safety to your body. Try inhale for 4, hold for 4, exhale for 6. That longer exhale activates your body’s calming response.

3. Move Your Body Gently

Anxiety often lives in the body. Release tension with stretching, yoga, a short walk, or even shaking out your arms and legs. Gentle movement supports both physical and emotional regulation.

4. Create a Calm Corner

Set aside a space with comforting items—like a cozy blanket, calming music, or a scented candle. Having a “safe zone” tells your body and mind where to go when stress feels heavy.

5. Limit Overwhelm with Small Steps

Big tasks can spike anxiety. Break them down into smaller pieces—like “send one email” instead of “catch up on everything.” Each small success builds confidence and calm.

6. Practice Compassionate Self-Talk

Notice negative self-talk and reframe it with kindness. Instead of “I shouldn’t feel this way,” try “It makes sense that I feel anxious right now.” Self-compassion is healing.

7. Use Bilateral Stimulation

Gently tap your hands on your thighs in an alternating rhythm or listen to music with alternating left/right sounds. This technique helps regulate the brain and soothe racing thoughts.

8. Keep a “Worry Journal”

Give your worries a safe place to land. Write them down for 10 minutes, then close the journal. This practice frees your brain from carrying them all day.

9. Stay Connected

Connection is regulation. Call a trusted friend, join a supportive group, or simply text someone you care about. Safe, supportive relationships calm the nervous system.

10. Prioritize Rest and Nourishment

Your body and mind need care to heal. Prioritize sleep, hydration, and balanced meals. Meeting these basic needs is not “extra”—it’s the foundation of stress resilience.

Final Thoughts

Managing anxiety and stress doesn’t mean eliminating them completely—it means giving your nervous system tools to feel grounded, safe, and supported. Start with one or two of these strategies, notice how your body responds, and build from there.

If anxiety feels overwhelming or constant, consider reaching out to a therapist who can help you navigate it with compassion and personalized support. You don’t have to do this alone.