Safety After Trauma: How to Feel Safe Again

Let’s review some steps and ideas to build safety following a trauma….

Stay Grounded:

You may find that you have a difficult time being present, staying in the moment. You may find yourself ‘checking out’ in order to avoid things that remind you of your trauma.  Do you ever feel as though you are just spinning or jumping from one thought to the next? The following are some suggestions on how to stay grounded and present:

• Use your 5 senses: take some time to identify what you are seeing/smelling/tasting/hearing and feeling in a given moment. Focus on your five senses and all that comes with them and notice your focus change.
• Spend a set amount of time in meditation.
• Plant your feet firmly into the ground and take time to feel – notice the difference it makes when your feet are literally in the ground.
• Go for a walk and be aware of your movements with each step you take.
• Plan a day to spend with a friend and ask your friend to be sure you stay engaged.
• Change your daily routine a bit.

Remember, safety comes in different forms:

Physical safety says that your body is not in danger. To ensure physical safety, you need to pay attention to your environment, learn signals and remove yourself from situations that do not feel safe. Mental safety says that your thoughts and beliefs will guide you in a safe direction. Increase your self-awareness. What are your thoughts and beliefs telling you about safety? Emotional safety says that you are aware of your feelings and intuition and these will alert you when you are in danger. Lastly, spiritual safety will develop when you learn to trust in your Higher Power and allow those beliefs to guide you toward safe choices.

Assess your Safety:

How safe do you feel: in your home, at work, in your relationships, within yourself?

Create a Safe Place:

Creating a safe place for yourself can be done in many ways; here are some ideas:

• Through visualization- in your mind create a place that feels safe to you. This can be a place you have been that feels safe or an imaginary place you create in your mind. Create all the details in your mind: colors, shapes, smells, etc.  Allow yourself to go to this place when you are feeling unsafe or distressed, allow this place to ground you.
• Through art- draw a picture of your safe place.  Don’t worry about artistic ability; it is more important how the picture makes you feel!
• Through mindfulness and relaxation- Pursue techniques as modes to feel safe within yourself.

Do not doubt your desire to feel safe. You are right in meeting this need!

Frequently Asked Questions

Why is it hard to feel safe after trauma?

Trauma can leave the nervous system on high alert, so the body keeps reacting as if danger is still present. This can show up as anxiety, being easily startled, trouble sleeping, or feeling disconnected from yourself.

What does it mean to stay grounded?

Grounding means bringing your attention back to the present moment, often through your senses. It can help when you notice yourself checking out, spinning in thoughts, or reacting to reminders of the trauma.

What are simple grounding techniques?

Name what you can see, hear, smell, taste and feel, plant your feet firmly on the floor, take slow breaths, try a short meditation, or take a mindful walk while noticing each step.

How can I rebuild a sense of safety in daily life?

Create predictable routines, spend time with people you trust, set boundaries that protect your energy, and plan restorative activities. Small, consistent steps help your body relearn what safety feels like.

When should I seek trauma therapy?

If trauma symptoms affect your sleep, relationships, work or sense of self, a trauma-informed therapist can help. Fox Valley Institute offers trauma counseling in Naperville and by telehealth across Illinois. Call (630) 718-0717 to get started.