How to Rewire Your Nervous System After Trauma and Chronic Stress

"The past is never dead. It's not even past" - William Faulkner

Hi, I'm Genevieve, the creator of Ditch Stress.

I know what it's like when chronic stress feels like it's swallowing you whole—I lived that fight for 15 years. But through that struggle, I learned how to rebuild from the inside out. Now, I help others do the same—using practical, science-backed strategies to turn overwhelm and daily stress into lasting resilience, one day at a time.

Today, we're talking about stress, trauma, and PTSD—and how to come out stronger on the other side.

Trauma changes our brains.

The link between stress, trauma, and PTSD is connected, complicated, and deeply woven into how our brains and bodies respond to danger—sometimes long after the threat is gone.

My first really traumatic moment happened when I was 11. My family was visiting Radium, BC like we did every summer. We went swimming every day, and for the first few days, it was bliss—hot summer sun and cool splashes in the outdoor pool.

Then, one night, I had a premonition—my first ever. I was super upset and kept saying, "Something bad is happening, something bad is happening," all night. I was inconsolable, but I had no idea why.

The very next day, our family was plunged into a nightmare. My uncle, who had epilepsy, still loved to swim—it was his passion. My mom and aunt, for some reason, reminded me that day that I should watch over him, but I didn't want to, so I went off to do my own thing.

That is until the code blue went off, and in my heart, I just knew immediately. I felt my entire body freeze up, panic coursing through my veins. My mom was in the other pool, but I saw my uncle lying by the side of the pool, surrounded by paramedics. It was like a horrible dream.

He was whisked to a hospital while the rest of my family watched them go, people asking at the pool what was happening since they evacuated everyone. It was chaotic, frantic, and terrifying. He passed away en route to the hospital, and my nervous system was never the same again.

I felt like something terrible could happen at any time to anyone I knew, and I was filled with anxiety about the future. Hypervigilance became routine, and I was always on the lookout for danger. I had an exaggerated startle reflex and had a hard time feeling safe.

In the following years, I couldn't shake the feeling that disaster was always around the corner. But I didn't understand why—until I learned what trauma does to the nervous system.

Trauma rewires your nervous system, keeping it stuck in high alert mode—fight, flight, freeze, or fawn. Everyday stress feels bigger than it is because your brain and body are still bracing for danger.

Over time, this constant vigilance can lead to chronic anxiety, burnout, and even physical health issues—because your body can't switch off its stress response, even when the threat is long gone.

It wasn't until I learned about the connection between trauma and stress that I realized:
I wasn't broken.
My nervous system was just stuck in survival mode.

If you've ever felt like stress completely hijacks you—you're not alone.

Trauma literally changes how your body processes stress.

The good news?
You can gently retrain your nervous system and start feeling safe again.

Thanks to neuroplasticity (your brain's ability to rewire), your nervous system can shift toward more balance and resilience. Even if you've experienced past trauma or chronic stress, your nervous system is capable of rewiring and healing.

These are techniques I've personally used (and still use!) to calm my stress response and shift out of survival mode.

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1. Be Kind to Yourself

If you find yourself stuck in survival mode, the most important thing to remember is that:

This is Not Your Fault.

Your stress responses aren't weaknesses but adaptive survival strategies your body learned to keep you safe. You're not broken or to blame.

You might blame yourself for struggling with stress, wondering why you don't handle stress in the same way as other people, but this type of thinking is a symptom of trauma itself. I struggled with this for years.

But each time you are hard on yourself, it can trigger a stress response. Self-criticism activates the body's threat response system, triggering the release of stress hormones like cortisol and adrenaline.

This is why it's crucial to practice self-compassion. The way you speak to yourself during difficult moments matters. This can be challenging to change, especially if you've been hypercritical of yourself for some time.

It can be easier to show up for others than for ourselves. Try offering yourself the same kindness you'd give to a friend. If you catch yourself using unkind words, replace them with the words you'd say to someone you love. Show yourself some love.

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2. Prioritize Rest

Trauma and chronic stress don't just affect your mind—they can also tank your energy.

Chronic stress triggers the release of cortisol, the body's stress hormone, which can lead to feelings of exhaustion, burnout, and mental fog.

If you're anything like me, sometimes you find yourself really pushing through, and then all of a sudden, you get messages from your body that you NEED. TO. REST.

What helped me learn to rest was creating routines in my day that signaled to my nervous system that relaxing was safe. In the morning, I take time to journal, meditate, and do a bit of stretching to calm my body. I take frequent breaks during the day, and at night, I have a solid routine before bed that includes winding down activities like reading a book and doing yoga nidra.

Now, rest is not one-size-fits-all, and what works for me might not work for you, so look for the activities that help you feel rested and recharged.

Give yourself permission to rest without guilt.

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3. Spend time with the right people

There are two types of regulation: self-regulation and co-regulation. Self-regulation is how you calm and steady yourself from within, while co-regulation happens when you feel safer and more balanced through connection with others—like friends, family, or even pets.

Amazingly, neuroscience research shows that our nervous systems are designed to attune to others, with mirror neurons that help us sync with those around us. This means someone else's calm state can help to regulate your nervous system! Calm is contagious.

For me activities like deep conversations, shared laughter, hugs (which release oxytocin!), or even sitting quietly together are healing. Plus, they can activate the parasympathetic nervous system and reduce stress hormones.

The cool thing is that co-regulation works both ways—you can be both a receiver and provider of regulation for others, creating mutually supportive relationships that strengthen over time.

On the flip side, this may also mean spending less time with, or creating boundaries around, those who don't make you feel safe and supported.

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4. Reconnect with Your Body

Trauma often pulls us out of our bodies—it's part of the survival response.

Finding ways to reconnect with your body safely is very healing. Gentle movement practices like yoga, tai chi, walking, or even dance can help you slowly rebuild a sense of safety and presence in your body.

Start small and build up. Spending a lot of time in your body may be overwhelming at first, so take it slow and do what feels right. I had to take my time with this.

You can also try breathwork, body scans, or even something as simple as feeling your feet on the ground to help ground you in the here and now and calm your stress response.

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5. Practice Mindfulness or Meditation

Mindfulness and meditation are powerful tools for calming an overactive nervous system and grounding yourself in the present moment.

However, this doesn't mean you must spend hours in the lotus position. Even short moments of awareness can be very beneficial.

The beautiful thing is that these practices allow you to observe your thoughts and emotions, helping you to become more aware of your stress triggers and reactions.

I find that even just doing everyday tasks slowly with mindful awareness helps to calm my nervous system. Start small, with just a few minutes each day. You can always add more if you're ready.

I love using guided meditation because it gives my mind something to focus on. Yoga nidra is another great option. Practicing non-sleep deep rest brings so much peace, and I feel so regulated afterward!

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6. Go Outside

Nature is inherently regulating for the nervous system, so whenever you can, go outside.

Research shows that time in nature lowers cortisol levels, slows your heart rate, and activates the parasympathetic (rest-and-digest) response. The sounds of birds, the feel of sunlight on your skin, the sight of trees swaying—all of these cues send signals of safety to your brain.

I have a short list of non-negotiable habits to keep my nervous system in good shape, and going outside daily is one of them. I'm lucky too, I have a dog and she keeps me on my toes because she's not gonna miss one single chance to go outside!

It is important to remember that exercise doesn't have to be a big hike or a trip to the wilderness. Sitting under a tree, walking around your neighborhood, or simply noticing the sky can all offer powerful benefits.

However, if you are close to a park or forest, practices like "forest bathing," where you mindfully explore nature, can significantly decrease cortisol levels and support nervous system regulation.

For bonus points, grounding practices like walking barefoot on natural surfaces have been shown to reduce cortisol levels, improve heart rate variability, and support the nervous system. I was initially skeptical, but now I do it every chance I get!

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Healing from trauma isn't about 'getting over it'—it's about learning to work with your nervous system.

The more you understand how trauma rewires stress, the more power you have to heal.
You're not stuck this way forever.

It's not about erasing the past but learning how to feel safe again.
And the best part?
Your brain and body are wired for resilience.

I've seen that in my own journey to becoming more regulated.
With time, practice, and the right tools, you can teach your nervous system that the storm is over—and that you're safe now.

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