Reclaiming Your Sense of Safety After Trauma

28 August 2025

Life has a way of shaking us to the core. One moment, everything feels stable, predictable, and secure. The next, trauma sweeps in like a violent storm, uprooting our sense of safety and leaving behind a landscape of fear and uncertainty.

But here’s the truth—safety isn’t lost forever. It can be rebuilt, brick by brick, breath by breath. If you’ve ever felt like a stranger in your own body, constantly scanning the horizon for danger, or struggling to trust the world again, this is for you.

Let’s walk this path together and reclaim what was taken.

The Shattered Mirror: When Safety Feels Like a Distant Memory

Trauma has a way of distorting reality. It twists our perception, making the world feel dangerous, unpredictable, and unkind. Even after the threat is gone, our nervous system stays on high alert, expecting the next blow.

It’s like living in a house where the walls have crumbled—every gust of wind feels like another disaster waiting to happen. We flinch at loud noises, recoil from touch, and struggle to let our guard down.

But what if I told you that safety isn’t something the world gives you? What if it’s something you can create from within?

The Science of Safety: Why Trauma Rewires the Brain

After trauma, our brain rewires itself to prioritize survival over comfort. The amygdala—the fear center—goes into overdrive, constantly scanning for danger. The prefrontal cortex, responsible for rational thinking, takes a backseat.

This is why logical reassurance doesn’t always help. Telling yourself, “I’m safe now,” might not stop the panic or the nightmares. Your brain needs more than words; it needs proof.

Reclaiming safety isn’t just about thinking differently. It’s about feeling differently. And that starts with rebuilding trust—in yourself, in your body, and in the world around you.

Rebuilding the Foundation: Steps to Reclaim Your Safety

1. Anchor Yourself in the Present

Trauma drags us back into the past. It makes us relive moments we desperately want to escape. But the truth is, the past is not happening now. Right here, in this moment, you are safe.

Ground yourself with your senses:
- Feel the weight of your body against the chair.
- Notice the texture of an object in your hand.
- Listen to the sounds around you.

These small acts remind your brain that the danger has passed.

2. Breathe Like Safety Depends on It

Your breath is your anchor. When fear takes over, your breathing becomes shallow and rapid—signaling to your brain that something is wrong.

Try this simple exercise:
- Inhale for four seconds.
- Hold for four seconds.
- Exhale for six seconds.

This tells your nervous system, “We’re safe now.” Do it often enough, and your body begins to believe it.

3. Rewrite the Narrative

Trauma has its own voice. It whispers: “You’re not safe. You never will be.” It feeds on fear, growing stronger with every anxious thought.

But you are the storyteller. You can change the narrative. Instead of saying, “I’m broken,” try, “I am healing.” Instead of, “I will never feel safe again,” say, “I am learning how to feel safe again.”

Words shape reality. Speak to yourself the way you would speak to someone you love.

4. Reconnect With Your Body

After trauma, the body feels like a battlefield—tight muscles, racing heart, constant exhaustion. Many survivors feel disconnected, as if they’re watching life from a distance.

Movement is the bridge back home. Gentle yoga, stretching, or even simply placing a hand over your heart can remind you that your body is a place to be lived in, not feared.

5. Create Safe Spaces

If the world feels unsafe, carve out places where you can breathe without fear. Maybe it’s a cozy corner with soft blankets, a playlist of calming music, or a trusted friend’s presence.

Safety isn’t just physical—it’s emotional too. Surround yourself with people who make you feel at ease. Let go of those who keep you in a state of fear.

6. Embrace Rituals of Comfort

Rituals create predictability, and predictability fosters safety. Simple routines—like morning tea, journaling, or lighting a candle before bed—tell your brain, “This is familiar. This is safe.”

Small, repeated acts of self-care aren’t just indulgences; they are lifelines.

7. Seek Support Without Shame

You don’t have to do this alone. Whether it’s therapy, support groups, or trusted loved ones, seeking help isn’t weakness; it’s wisdom.

Healing isn’t a solo journey. Let others walk beside you. Let them remind you that safety isn’t just something you find—it’s something that can be shared.

When Fear Lingers: Being Patient With Yourself

Healing isn’t linear. Some days, safety will feel like a distant dream. Other days, you’ll catch glimpses of peace—a deep breath, a restful night, a moment of laughter.

Be patient. Fear doesn’t vanish overnight, but every step forward is a victory.

You have the right to feel safe. Not just in fleeting moments, but in the deep, unwavering core of your being.

Safety isn’t something the world grants—it’s something you reclaim. And it starts now.