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You Can heal from Trauma & Anxiety

JUNE 24, 2019 | BY MARK ANDERSON | PHOTOGRAPHY, MUSIC

Steps to Cope With Anxiety

 

 

 

Step 1: Pause and Acknowledge

 

 

Anxiety often grows when we resist it.

Instead of fighting the feeling, pause and say to yourself:

“I am feeling anxious right now, and that’s okay.”

Naming the emotion helps calm the nervous system and brings you back into the present moment.

 

 

 

 

Step 2: Regulate Your Breath

 

 

Your breath is one of the fastest tools to calm anxiety.

 

• Inhale slowly through your nose for 4 seconds
• Hold for 2 seconds
• Exhale gently through your mouth for 6 seconds
• Repeat this cycle for 2–5 minutes to signal safety to your body.

 

 

 

 

 

Step 3: Ground Your Body

 

 

Anxiety pulls you into your thoughts. Grounding brings you back into your body.

Try the 5–4–3–2–1 method:

 

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

 

 

This helps your nervous system feel stable and present.

 

 

 

 

Step 4: Nourish Your Body

 

 

An anxious mind is often connected to an imbalanced body.

 

• Eat regular, whole-food meals
• Focus on gut-supportive foods
• Reduce stimulants like sugar and caffeine
• Hydration and proper nutrition help stabilize mood and energy levels.

 

 

 

 

 

Step 5: Reframe Your Thoughts

 

 

Anxiety is fueled by fearful thinking.

Ask yourself:

 

• Is this thought true right now?
• What evidence supports it?
• What is a kinder, more realistic thought?

 

 

Replace fear-based thoughts with supportive ones, such as:

“This feeling will pass. I am safe in this moment.”

 

 

 

 

Step 6: Move Gently

 

 

Movement releases stored tension.

Choose what feels supportive:

 

• Walking in nature
• Stretching
• Yoga
• Light exercise
• Even 10 minutes can significantly reduce anxiety.

 

 

 

 

 

Step 7: Create a Daily Calm Practice

 

 

Consistency creates safety.

Choose one or more daily habits:

 

• Morning breathing
• Journaling
• Gratitude practice
• Mindful eating
• Time in nature

 

 

Small daily rituals retrain your nervous system to feel safe again.

 

 

 

 

Step 8: Practice Self-Compassion

 

 

Healing is not linear.

Some days will be harder than others—and that’s okay.

Speak to yourself as you would to someone you love:

“I’m doing the best I can, and that is enough.”

 

 

 

 

Final Reminder

 

 

Anxiety is not a weakness—it is a message.

When you listen to your body, nourish it holistically, and support your mind with kindness, healing becomes possible.

 

Jackelin Avila

Holistic Health Coach

1:1 personal Coach

javila@diunave.com