The Link Between Trauma and Anxiety: Why They Feel So Similar

When we think of anxiety, we often picture racing thoughts, a pounding heart, or a sense of dread about the future. Trauma, on the other hand, is often associated with overwhelming experiences from the past. But in reality, the two are deeply connected — and for many people, trauma and anxiety can feel almost the same in the body and mind.

Why Trauma Can Look Like Anxiety

Trauma happens when we experience something so overwhelming that it exceeds our ability to cope in the moment. This could be a single event, such as an accident, or ongoing stress, like emotional neglect or unsafe relationships. When the nervous system is overwhelmed, it stores these experiences as a kind of “body memory.” Even long after the event, your body might stay on high alert — as if the danger could return at any moment.

This constant state of readiness is also what we see in anxiety.

Shared Body Responses

Both trauma and anxiety activate the fight, flight, or freeze response. This is your body’s built-in survival system, powered by the autonomic nervous system. When it’s activated — whether by a real danger or a perceived one — your body reacts in similar ways:

• Increased heart rate

• Shallow breathing or shortness of breath

• Muscle tension

• Sweating

• Difficulty concentrating

• Feeling “on edge” or restless

These reactions are meant to keep us safe in emergencies. But with trauma or chronic anxiety, the body can start reacting this way even when no immediate threat exists.

How Past Experiences Can Create Responses

For someone living with unresolved trauma, certain situations, sounds, smells, or even thoughts can create a strong body response, similar to what was experienced during the original event. With anxiety, these responses can be brought on by more general situations — uncertainty, social interactions, or imagining worst-case scenarios — but the body’s reaction is often the same: your nervous system is preparing for danger.

The Key Difference

While trauma is rooted in a specific overwhelming experience (or series of experiences), anxiety can develop with or without a traumatic event. However, if you’ve experienced trauma, you may be more vulnerable to developing anxiety disorders later on — because your nervous system has learned to stay on guard.

Healing the Nervous System

Both trauma and anxiety benefit from approaches that help regulate and calm the nervous system, such as:

• Somatic therapies (like Somatic Experiencing® or body-based mindfulness)

• Grounding exercises (focusing on the senses to bring you back to the present)

• Breathwork to signal safety to your body

• Gentle movement or yoga to release stored tension

• Therapeutic support to process and integrate experiences

When you work on nervous system regulation, you’re not just “managing” symptoms — you’re teaching your body and mind that it’s safe to relax again.

If you’ve ever wondered why your anxiety feels so intense — or why certain situations seem to bring up such a strong reaction — it might be connected to past experiences your body hasn’t fully processed. Healing is possible, and with the right tools and support, you can help your nervous system shift out of survival mode and into a place of greater calm and connection.

Try This Gentle Grounding Practice

If reading about trauma and anxiety has stirred up feelings for you, this simple exercise can help you reconnect with the present moment:

1. Notice Your Breath

   Place a hand on your chest or belly. Without forcing it, simply observe the rise and fall of your breath for a few cycles.

2. Connect to Your Senses

   • Name 5 things you can see

   • Name 4 things you can touch

   • Name 3 things you can hear

   • Name 2 things you can smell

   • Name 1 thing you can taste

3. Anchor Into Safety

   Gently press your feet into the floor or ground. Feel the solid support beneath you. You might say to yourself, “In this moment, I am safe.”

You can return to this practice anytime you notice your mind or body shifting into high alert. Over time, these small moments of connection can help your nervous system feel more regulated and supported.

For additional support book as session with Heather Cameron

https://aws-portal.owlpractice.ca/liberatedconnections/booking