Anxiety is a natural human response to stress or perceived threat. It’s the nervous system’s way of trying to protect us when something feels uncertain, overwhelming, or unsafe.

From a trauma-informed perspective, anxiety is not a flaw or weakness, it’s a survival response. When the nervous system detects danger, whether real or perceived, it shifts into a state of heightened alert. This can show up as fear, worry, restlessness, or a constant sense of being on edge.

Sometimes the threat is clear and present - such as preparing for an exam, giving a presentation, or navigating a difficult conversation. Other times, anxiety seems to come out of nowhere. You may be sitting on the couch, watching a movie, when your heart suddenly starts racing, your chest tightens, your stomach drops, or dizziness sets in. Even though there is no immediate external danger, the body responds as if there is.

From a somatic and polyvagal perspective, these sensations reflect activation of the sympathetic nervous system (fight-or-flight) response. The body releases adrenaline, increases heart rate, tightens muscles, and sharpens awareness in preparation to protect you. This response is incredibly helpful when we need to react quickly, such as avoiding a car in the street. However, when this system becomes chronically activated due to trauma, chronic stress, or unresolved emotional experiences, it can fire even when we are objectively safe.

For many trauma survivors, anxiety is not about the present moment - it’s the body remembering past danger. The nervous system may remain on high alert, constantly scanning for threat. This can lead to anxiety that feels confusing, exhausting, and difficult to control.

Panic Attacks: When Anxiety Peaks

A panic attack is an intense surge of fear and nervous system activation that can feel sudden and overwhelming. Many people describe panic attacks as terrifying, especially when they don’t understand what’s happening in their body.

During a panic attack, the nervous system rapidly mobilizes into survival mode. Because the sensations are so strong, people often begin to fear the symptoms themselves - worrying they’re having a heart attack, losing control, or “going crazy.” This fear can create a feedback loop, intensifying the panic.

Panic attacks are not dangerous, even though they feel frightening. They are nervous system misfiring, responding to a perceived threat rather than an actual one.

Common Signs of Anxiety

Excessive worry and fear

Ruminating thoughts or overthinking

Restlessness or feeling on edge

Irritability or agitation

Rapid heart rate

Sweating

Muscle tension

Trembling or shaking

Shortness of breath

Gastrointestinal symptoms (nausea, diarrhea, or stomach discomfort)

Difficulty falling or staying asleep

Irrational fears or phobias

Common Signs of a Panic Attack

Palpitations or pounding heart

Sweating

Trembling or shaking

Sensations of shortness of breath or smothering

Feelings of choking

Chest pain or discomfort

Nausea or upset stomach

Dizziness, light-headedness, or faintness

Chills or heat sensations

Numbness or tingling

Dissociation (feeling unreal or detached from yourself)

Fear of losing control or “going crazy”

Fear of dying

Anxiety, Trauma, and the Nervous System

Anxiety often has roots in early life experiences, attachment wounds, chronic stress, or traumatic events such as abuse, neglect, or unsafe relationships. When the nervous system has learned that the world is unpredictable or unsafe, it may stay in a constant state of vigilance.

From this lens, anxiety isn’t something to eliminate, it’s something to listen to. It’s the body communicating that it needs safety, regulation, and support.

Trauma-informed therapy focuses on helping the nervous system learn that the danger has passed. Rather than trying to “think your way out” of anxiety, somatic and trauma-focused approaches work with the body to restore regulation, safety, and a sense of control.

Therapies such as EMDR, Brainspotting, and other somatic approaches help address anxiety as its source by supporting nervous system regulation, reducing hyperarousal, and increasing thee capacity to stay present in the body without overwhelm.

With time, support, and safety, it is possible to experience anxiety less intensely, feel more grounded in your body, and regain trust in yourself and your nervous system.