When the World Hurts:
How to Process Emotional Trauma and Calm Your Nervous System Naturally
Lately, it feels like the air is heavy. The news cycle is overwhelming, conversations online feel charged, and even if you try to avoid it, you can’t help but sense the collective stress. Whether it’s global conflict, political division, or something happening close to home, many of us are carrying trauma - sometimes without even realizing it.
And here’s the thing: trauma doesn’t just live in your memories. It gets imprinted in your biology. The body keeps the score, literally. (btw, that’s a great book to check out, here). And if you don’t process and release it, it doesn’t just weigh you down emotionally—it can start showing up physically in ways you might not even connect: poor sleep, digestive problems, high blood pressure, fatigue, headaches, even autoimmune issues.
So today, I want to unpack three things:
What happens physiologically in the body and brain during trauma - so you understand this isn’t “all in your head.”
How food, drink, and supplements can support the nervous system and act like “an anti-anxiety diet.”
Natural and spiritual tools to process emotions and regulate your nervous system so you can heal and move forward.
Think of this as both education and a toolbox you can come back to whenever the world feels like too much ❤️🩹.
What Happens in the Body During Trauma?
When you experience trauma, whether it’s a sudden shock like the loss of someone you love, or the chronic stress of feeling unsafe in the world - your nervous system shifts into survival mode. Here’s how it plays out:
Stress Hormones Surge
Your body releases cortisol and adrenaline. These hormones are designed for quick survival: to fight or flee. Cortisol mobilizes glucose into your bloodstream for quick energy, while adrenaline increases your heart rate, blood pressure, and sharpens your senses.
This is great if you need to run from a bear. But if the “threat” is watching the news or worrying about your child’s future, those hormones still get released -and now you’re stuck in a state of high alert with nowhere for that energy to go, and that feels absolutely terrible.
The Brain Rewires Under Stress
In trauma, the prefrontal cortex (your rational, logical, calm-thinking brain) goes partially offline. Instead, the amygdala (the fear center) and limbic system take over.
That’s why trauma can make you feel irrational, reactive, or like you’re stuck in looping thoughts. It’s not weakness. It’s literally how your brain is wired to protect you.
Fight, Flight, Freeze (or Fawn)
The nervous system has multiple trauma responses:
Fight → anger, irritability, outbursts.
Flight → anxiety, restlessness, inability to sit still.
Freeze → numbness, shutdown, dissociation.
Fawn → people-pleasing, trying to keep everyone happy to feel safe.
If you’ve ever wondered why you “couldn’t just snap out of it” after something painful, this is why. These responses are deeply wired survival strategies.
Long-Term Effects of Unprocessed Trauma
If trauma isn’t processed, the stress hormones can stay elevated. Over time, this leads to:
Insomnia or restless sleep.
Poor digestion and gut problems - this one is SO common! (the body diverts blood flow away from digestion in survival mode).
Lowered immune system function.
Hormonal imbalances (cortisol steals resources from your sex hormones, which is why trauma is linked to low testosterone, PMS, or thyroid issues).
Increased risk of depression, anxiety, and even dementia long term.
This isn’t meant to scare you - it’s to show you that your body is telling a story. And you can support it in rewiring and healing.
The Anti-Anxiety Diet: Calming Through Food and Drink
One of the fastest ways to regulate your nervous system is through food. What you put on your plate sends constant signals to your brain: “I am safe” or “I am under threat.” Often, when under stress is when we crave processed sugary/salty snacks - when in reality it’s the last thing we need.
The Basics of an Anti-Anxiety Diet
Balance Blood Sugar.
Blood sugar spikes = cortisol spikes. Every time your blood sugar crashes, your body thinks you’re in danger. That’s why anxiety often feels worse mid-morning or mid-afternoon—classic “blood sugar crash” times. For a whole article on blood sugar (also free!) click here - it’s one of the most important things you can do for your health.
Tip: Eat protein at every meal. Think eggs, Greek yogurt, chicken, fish, lamb, bison, or grass-fed beef.
Prioritize Healthy Fats.
Your brain is 60% fat. Omega-3s especially help lower inflammation in the brain and improve resilience to stress.
Add in: Wild salmon, sardines, chia seeds, flax, walnuts, pasture-raised eggs.
Load Up on Magnesium.
Magnesium is nicknamed “nature’s chill pill.” It calms the nervous system, relaxes muscles, and helps with sleep.
Foods high in magnesium: Dark chocolate (just don’t overdo it 🤣), pumpkin seeds, almonds, avocado, leafy greens.
Support the Gut-Brain Axis.
95% of serotonin (your feel-good neurotransmitter) is made in the gut. If your gut is inflamed, your mood will be too.
Eat: Fermented foods like sauerkraut, kimchi, kefir, yogurt, miso.
Hydrate with Electrolytes.
Dehydration increases heart rate and mimics anxiety symptoms. Electrolytes support the stress response system and keep cells communicating properly. Most electrolytes, unfortunately aren’t clean. I helped formulate Fringe electrolytes - and they’re as clean as you can get. Check them out here and use code ABBY15 this month to save 15%!
What to Limit
Caffeine. Increases adrenaline and cortisol. If you’re wired, switch to decaf, matcha, or herbal tea instead. I choose LifeBoost coffee because it’s super clean and they also have 1/2 caffeinated and decaf options! Check them out here and use code DOCS15 to save.
Alcohol. Suppresses REM sleep and spikes cortisol the next day.
Refined sugar. Causes roller-coaster blood sugar crashes.
Ultra-processed foods. These inflame the gut, disrupt the microbiome, and alter brain chemistry.
Supplements for a Calmer Nervous System
Food should always be your foundation, but sometimes your body needs extra support. Here are some of my go-tos:
Fringe Magnesium Mix → relaxes the body, supports better sleep, helps calm racing thoughts. Highly absorbable forms of magnesium that won’t wreck your gut. Save 15% with my code ABBY15.
Fringe CBD → CBD is an amazing anti anxiety supplement! And Fringe’s is water soluble, meaning it absorbs 4-5 times better than gummies. I love to take mine with my magnesium at night in some herbal tea! You can also take it during the day. Use code ABBY10 to save.
HPA Adapt + Cortisol Manager by Integrative Therapeutics → This is one of my most often used combinations for stress with patients in practice. HPA provides amazing adaptogenic support during the day and cortisol manager really helps calm and sleep (by reducing cortisol) at night. Both available in my Fullscript (linked).
Lavela by Integrative Therapeutics → This is essential oil lavender in a capsule. It was clinically studied against anti anxiety drugs and had BETTER outcomes. It’s an awesome anti anxiety supplement!
Mega Marine by Microbiome Labs (Omega-3s) → lower inflammation and improve brain function. Available at my Fullscript linked above.
Royal wonder essential oil by VerVita → This oil was formulated specifically to help address emotional trauma. It’s an amazing blend that can be used topically (I like to apply it to the wrists and chest), in an epsom salt bath or foot bath, or diffused in your home. Oils act on the emotional centers of the brain and are one of my #1 tools I bust out in times of stress. They can instantly help you process, release, and move into a better state.
Natural Tools for Processing Trauma and Regulating the Nervous System
This is where healing comes alive. These tools go beyond symptom management and actually help the body process stuck emotions and reset.
Humming and Chanting
The vagus nerve is your body’s “rest and digest” switch. Humming, chanting, or even singing stimulates it, sending signals to your brain that you’re safe. Just a few minutes of humming daily can shift you out of fight-or-flight.
Vagus Nerve Stimulation
Other ways to activate the vagus nerve:
Cold exposure (splash cold water on your face or end showers cold).
Gargling water for 30–60 seconds.
Deep belly laughter.
Breathing Practices
Breath is the fastest way to shift your nervous system.
Box breathing: Inhale 4, hold 4, exhale 4, hold 4.
Physiological sigh: Inhale, take a second shorter inhale, then exhale slowly through the mouth. Repeat 2–3 times.
FAST Technique
A simple and powerful way to shift out of stress quickly. I teach this on my Instagram and it’s one of the fastest resets for overwhelm.
Neuro Emotional Technique (NET)
This tool uncovers unresolved emotional patterns that live in the body and gently helps release them. It’s a beautiful way to process old trauma that keeps looping. Learn more about this amazing modality in my podcast episode on the topic here. (spotify version is linked, also available on apple podcasts).
EFT (Emotional Freedom Technique) Tapping
By tapping on specific acupressure points while verbalizing emotions, you rewire the brain and body’s stress response. Research shows EFT lowers cortisol significantly within minutes. Follow my good friend Andrea @curiouslypresent for tons of free tapping demos.
Movement & Somatic Practices
Trauma is stored in the body, not just the brain. Movement helps release it. Try:
Shaking (literally shake out tension like animals do).
Gentle yoga focused on long exhalations.
Walking outdoors in nature.
The Deeper Layer: Spiritual Sickness and Spiritual Healing
Up to now, we’ve talked about the biology of trauma - the hormones, the brain, the food, the nervous system. But here’s the truth: what we’re experiencing in our world right now isn’t just a physical crisis. It’s also a spiritual crisis.
We live in a culture that’s deeply disconnected from purpose, from God (or Source, or higher meaning - however you name it), and from each other. And when people lose a sense of higher purpose, what fills the void? Fear, division, hate, despair. We see this playing out all around us.
That’s why so much of our collective trauma feels overwhelming. Because it’s not just about the events—it’s about the emptiness of meaning underneath them.
But here’s the good news: just like your body has tools to heal, your spirit does too.
Spiritual Tools to Lean Into Right Now
Prayer or meditation. It doesn’t have to be fancy. It can be as simple as closing your eyes, placing your hand on your heart, and saying, “Help me. Guide me. Be with me.”
Reading spiritual texts. Whether that’s the Bible, the Bhagavad Gita, the Tao Te Ching, an angel card deck, or poetry that lifts your soul - immerse yourself in wisdom that reminds you of the bigger picture.
Community and fellowship. Trauma isolates us. Spirituality connects us. Find people who uplift your soul—whether at a church, temple, meditation group, or even just a circle of like-minded friends.
Journaling and reflection. Ask yourself: What do I believe? What gives me hope? How can I serve? Writing creates clarity when the world feels chaotic.
Gratitude practice. Trauma makes the world feel unsafe. Gratitude reminds the body and spirit: there is still good, there is still beauty. Write down three things daily, no matter how small.
You don’t have to subscribe to one religion to benefit from spiritual tools. What matters is orienting your heart and mind toward something bigger than yourself. Because when you feel anchored to a higher purpose, the storms of this world don’t toss you around as easily.
Putting It All Together
Healing trauma requires a whole-person approach:
Body → food, supplements, nervous system tools.
Mind → practices like EFT, NET, breathwork, and emotional release.
Spirit → prayer, meditation, higher connection, and meaning.
When you weave all three together, you don’t just cope with trauma. You alchemize it into growth, resilience, and strength.
Final Thoughts
The world will always have storms. But the deeper truth is: the storm outside doesn’t have to become the storm inside.
Right now, our culture is sick with division, fear, and disconnection. The only antidote is healing—physically, emotionally, and spiritually. The more you calm your nervous system, nourish your body, and anchor into spiritual meaning, the more light you bring into the darkness.
So my challenge for you this week:
Choose one food shift (like protein at breakfast).
Choose one nervous system tool (like humming or EFT).
Choose one spiritual practice (like prayer, meditation, or gratitude).
Do them daily for 7 days. Watch how your body, mind, and spirit shift.
Because healing isn’t just about feeling better. It’s about becoming the kind of person who carries peace in a world that desperately needs it.
Here’s to our collective healing,
Dr. Abby