Coping with Physical Symptoms
Experiencing trauma doesn’t just affect your mind. It can show up in your body, too. Headaches, nausea, muscle tension, fatigue, and even random aches can be your nervous system’s way of holding stress. Coping with these symptoms is an important part of healing.
Listen to Your Body Without Judgment
Instead of getting frustrated or feeling weak for having symptoms, start by acknowledging them:
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“My body is tense because it feels unsafe.”
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“I’m noticing my heart racing. I can take steps to calm it.”
Recognizing your body’s response without shaming yourself is the first step to managing it.
Practice Gentle Grounding Techniques
Grounding can help calm the nervous system, which often reduces physical symptoms. Try:
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Placing a cool cloth on your face or wrists
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Using the 5-4-3-2-1 method to engage your senses
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Taking slow, deep belly breaths to relax tense muscles
Move in a Way That Feels Safe
Physical symptoms often improve with gentle movement. Choose activities that are easy and comforting, like:
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Stretching or yoga for a few minutes
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A short, slow walk
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Light dancing to music you enjoy
You don’t need a full workout. Just enough to remind your body it’s safe to move.
Offer Your Body Comfort
Small acts of physical comfort can help your nervous system settle:
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Wrapping up in a soft blanket
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Using a heating pad or warm bath for muscle tension
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Drinking a warm tea or cold water, depending on what feels soothing
Use Mind-Body Techniques
Connecting your body and mind can help reduce stress-based symptoms. Consider:
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Progressive muscle relaxation
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Guided meditations for body awareness
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Mindful breathing or “box breathing” (inhale 4, hold 4, exhale 4, hold 4)
Know When to Reach Out
Sometimes, physical symptoms can be overwhelming or mimic medical issues. It’s okay to check in with a healthcare provider, especially if symptoms worsen or impact your daily life. Support from a therapist can also help you learn strategies for regulating your nervous system.
Coping with physical symptoms of trauma takes patience and self-compassion. Every step you take to soothe your body is part of your healing journey. Over time, your nervous system learns that it’s safe again.
This content is for informational purposes only and is not medical advice. Read our full disclaimer here.