Practical Ways to Manage Mental Health with Insights from a Trauma Therapist in Atlanta, GA
There are moments when life feels like it’s moving too fast—when the pressure builds up, leaving us breathless, unable to catch up. Whether it's juggling work demands, family responsibilities, or personal challenges, the weight of stress can become overwhelming. In those moments, when it feels like the world is closing in, how do we feel at ease? As a trauma therapist in Atlanta, GA I often see people wrestling to figure out how to navigate the mental chaos and restore our sense of peace?
For many of us, the feeling of overwhelm isn't just about the present. The way our minds respond to stress can be deeply rooted in our past experiences, especially if we've faced trauma. That’s where trauma therapy comes in—a healing space that not only helps us manage our current stress but also uncovers the deeper wounds that intensify it. As someone who is curious about mental health and healing, I have found that exploring the role of a trauma therapist can offer profound insights into how we manage mental health during stressful times.
Understanding Trauma and Stress
Stress, in and of itself, is a natural part of life. It's a response that alerts us to danger or challenges, preparing us to take action. But when stress becomes chronic, when we feel overwhelmed, it can signal something more. For those of us who have experienced trauma—whether it’s emotional, physical, or psychological—the stress response can be more intense and long-lasting.
Trauma doesn't just exist in the past. It lives within us, in the ways we react to everyday stressors, the things that trigger us, and even the ways we cope. Our brains store traumatic experiences in ways that shape how we handle stress in the present. The body keeps score, and sometimes what feels like an overreaction to a current event is really an echo of something deeper.
What I’ve noticed in my work as a trauma therapist is the idea that trauma can make us feel like we're constantly in survival mode. And when we’re in survival mode, calm feels elusive. It’s like trying to find stillness in a storm. But that stillness is possible. With guidance from a trauma therapist, we can learn to manage the storm—both the one outside and the one inside.
Recognizing the Signs of Overwhelm
One of the first steps toward regaining a sense of calmness is recognizing when we’re overwhelmed. Sometimes, it's obvious—our hearts race, our thoughts spiral, and we feel like we're on the verge of breaking down. But other times, it’s more subtle. We may feel tired all the time, irritable, or simply "off." We might withdraw from others, lose interest in things we used to enjoy, or find ourselves zoning out more frequently.
These signs are the body's way of telling us that it’s under too much stress. It's not just mental—it's physical. Trauma can activate the fight-or-flight response, even when there’s no immediate threat. And when that happens, our nervous system is constantly on high alert.
What I find fascinating is how trauma therapy can help us become more aware of these signs. By paying attention to the subtle cues our bodies give us, we can start to understand when we’re approaching the tipping point of overwhelm. It’s not about avoiding stress altogether—because stress is inevitable—but about learning how to respond to it in a healthier way.
Practical Ways to Regain Calm
So, how do we find a sense of calmness when the overwhelm sets in? What are the practical steps we can take to soothe our minds and bodies, especially when it feels like the weight of the world is pressing down on us? Here are a few practices I recommend that offer a pathway back to balance.
Mindfulness and Grounding Techniques
One of the most effective ways to combat stress and overwhelm is through mindfulness. At its core, mindfulness is about being fully present in the moment, without judgment. It's about noticing what’s happening right now—both inside and outside of us—without getting caught up in the storylines our minds create.
When we’re overwhelmed, our thoughts tend to race. We worry about the future or replay events from the past. Mindfulness invites us to pause and simply notice. Grounding exercises help us reconnect with the present moment by focusing on our breath or the sensations in our body. These practices can be surprisingly powerful in reducing anxiety and helping us feel more anchored in the here and now.
One grounding technique I’ve found helpful is the "5-4-3-2-1" exercise: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. By directing our attention outward in this way, we can gently pull ourselves out of the spiral of overwhelming thoughts.
Journaling and Emotional Expression
Another tool is a type of journaling called “hot penning." Hot penning is different from journaling in the sense it calls for non-lined paper; colored paper is even better than regular white copy paper. By using non-lined colored paper, we allow ourselves greater access to the subconscious mind to bring thoughts and emotions to the surface that may be driving the stress we are currently experiencing. Hot penning about our emotions allows us to process them in a way that simply talking about them can’t. It’s a private space where we can explore our true feelings without fear of judgment, and in doing so, release some of the tension that builds up inside.
Hot penning gives us access and allows us to discover emotions we hadn’t previously realized we were holding onto. It’s a process of uncovering, of giving a voice to parts of ourselves that have been silenced by the demands of daily life. For many people who’ve experienced trauma, emotional expression can be difficult out of fear of being overwhelmed by it all. Depression and anxiety are often rooted in trauma and can lead to a feeling of too many emotions all at once—our brains are wired to protect us from feeling too much. Hot penning can be a gentle way to unlock those emotions, to let them flow in a way that feels safe, less overwhelming, and manageable.
Movement and Physical Activity
It’s easy to forget that mental health is deeply connected to the body. When we’re overwhelmed, our muscles tense up, our posture collapses, and we may feel physically weighed down. Movement—whether it’s yoga, walking, or even stretching—can help release that tension and bring us back to a state of feeling calm.
By incorporating body-based therapies, we can focus on releasing trauma stored in the body. The idea is that by tuning into our physical sensations, we can begin to release the pent-up energy that keeps us stuck in a state of overwhelm.
I’ve found that even a short walk outside can make a world of difference. There’s something about connecting with nature—feeling the sun on your skin, hearing the birds chirping—that helps us reset. It’s as if the world slows down just enough for us to catch our breath.
Establishing Boundaries
One of the most challenging aspects of managing mental health, especially in stressful times, is setting boundaries. We often feel the need to say "yes" to everything, to be there for everyone, and to push ourselves beyond our limits. But this can lead to burnout, which only intensifies feelings of overwhelm.
If you struggle with boundaries, know you are not alone. Boundaries can be especially difficult if you grew up in an environment that was toxic or abusive. Therapy can help us understand the importance of boundaries—not just with others but with ourselves—when they are necessary and how to set them. It’s about recognizing our limits and giving ourselves permission to rest when we need to. This might mean saying "no" to certain obligations or carving out time for self-care, even when it feels indulgent. The truth is, rest is essential to our mental health. Without it, we can’t show up fully in our lives.
Seeking Professional Help When Needed
There’s a time for self-help strategies, and then there’s a time for seeking professional support. While grounding exercises, hot penning, and movement can be incredibly helpful, sometimes the overwhelm runs deeper than what we can manage on our own. This is especially true for those of us carrying unhealed trauma, depression, or anxiety.
Working with a trauma therapist can provide a safe space to explore those deeper wounds. In my work with clients, I use a variety of methods to help individuals process trauma. Each of these approaches offers a different way to heal, but the common thread is that they allow us to confront our past in a way that feels manageable and supportive.
What I’ve come to realize is that we don’t just have to learn to cope with trauma—it can actually be healed so that we are no longer held hostage by it. It takes courage to face our trauma, to dig into the parts of ourselves that we’ve buried. But in doing so, we can find a deeper sense of calm and clarity than we ever thought possible.
If you’re ready to take the next step in managing your mental health, reach out. I provide individual therapy to those who are physically located in Georgia. I would be happy to hear about what is happening and share with you how I can help. You can request a free 15-minute phone consultation by clicking here. I specialize in helping trauma survivors feel calm; overwhelmed and depressed women to find peace amid the chaos and sadness; anxious people feel safe and worry less; toxic relationship survivors feel more confident; and parents raising a traumatized child feel less traumatized by difficult behaviors.
