Understanding Your Stress Response
Your body's stress response isn't something broken — it's protection. When something feels threatening, your nervous system reacts to keep you safe, even when the threat has passed. Learning to work with that response, instead of against it, starts with three simple steps: Notice, Validate, Care.
Notice what's happening in your body right now. A racing heart, tight shoulders, a knot in your stomach, shallow breathing — these are signs your nervous system is trying to protect you. You don't have to fix it yet. Just notice it's there.
Consider these when you're feeling activated or unsafe in your body.
- I am safe right now.
- Something bad happened to me, and I am still worthy, lovable, and enough.
- My body hurts because someone hurt me, and I can care for my body now.
- It was not my fault.
- I deserve love and care even when I feel unsafe.
- My trauma does not define me.
- I can be safe, and I have people that love me and protect me.
- My body feels bad because something bad happened to me.
- I can take care of my body now, even though it was hurt in the past.
- I am learning how to be safe in my body.
- Right here, right now, I am safe.
- My body can feel unsafe AND I can be safe at the same time.
Once you've noticed and validated what's happening, do one small thing to help your body feel safe again — a slow breath, a warm drink, stepping outside, putting a hand on your chest, or reaching out to someone you trust.