How To Feel Safe? 10 Strategies For Feeling Safe

how to feel safe

Feeling safe is a fundamental need, but it’s not always easy to achieve in our fast-paced world. A surprising number of people struggle with finding a sense of security on a daily basis.

Our article provides ten strategies designed to help restore your peace of mind and create an environment where you feel protected. Discover the steps toward reclaiming your comfort and confidence.

Let’s explore how safety can be more than just a feeling—it’s within reach.

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Understanding the Causes of Not Feeling Safe

Traumatic experiences, perceived danger vs. actual danger, anxiety response, uncertainty or lack of support, and childhood neglect are some of the causes that can lead to not feeling safe.

It’s important to understand these underlying factors in order to address them effectively and work towards feeling safe again.

Causes of Not Feeling Safe

Traumatic experiences

Bad things that happen can make you feel very scared or very little inside. This can hurt your body over time. It’s normal to feel alone and not safe after something like this happens.

Kids who go through scary stuff may grow up feeling never safe. But it is possible for them to learn ways to help themselves feel better. People can get ready, take care of themselves, and find friends or helpers to support them.

Talking with someone who knows how to help can also make the bad feelings lighter.

Perceived danger vs. actual danger

Sometimes your brain tells you that there is danger when there really isn’t. This can happen if you feel scared by something in the past, or if you are often worried. Your body might react like it does to real danger.

You might feel your heart beat fast or find it hard to breathe.

Real danger is different because it’s happening right now and could hurt you. Like if a big dog jumps out at you with sharp teeth showing, that’s actual danger. Your body will also react to this kind of threat to keep you safe.

It’s important to know the difference between feeling unsafe because of what we think may happen and being in a situation where harm is likely. Understanding this can help us handle our fear better and feel more secure in our lives.

Anxiety response

Anxiety can feel like a big wave of fear, making your heart beat fast and your body feel sweaty. It’s normal to have this feeling when you’re in danger or something new is happening.

But for some people, this worry doesn’t go away easily and can get in the way of feeling safe. If you were very shy as a kid or had scary times in new places, it might be harder for you to shake off those anxious feelings now.

Your brain has a special part called the amygdala that helps you react to things that scare you. It tells your body how to respond when you think there’s danger around—even if it’s not really there.

That means your anxiety can make you ready to run away or fight even if there’s no real threat. Understanding why this happens might help you figure out what makes you feel safe and how to calm down these strong emotions.

Uncertainty Or Lack Of Support

Feeling uncertain or lacking support can make it hard to feel safe. It’s natural to feel stressed when things are unsure or when you don’t have enough support. These feelings can affect your sense of safety and well-being, leaving you anxious and worried about what might happen.

Disasters and traumatic events can also make it tough to feel secure. The stress from these experiences can impact mental health, making it important to find ways to cope with uncertainty and seek out the support you need.

Understanding why uncertainty affects your sense of safety is the first step in finding strategies that will help you regain feelings of security. This awareness encourages individuals to seek ways to manage their anxieties better, leading them towards feeling safer again.

Childhood neglect

Childhood neglect, such as emotional neglect, can have far-reaching effects on a person’s overall well-being. When children grow up in emotionally neglectful environments, they may not receive the attention and support needed to develop a healthy sense of self-worth and emotional security.

This can result in long-term impacts on their mental health and ability to form secure relationships throughout life. It’s crucial to recognize that childhood emotional neglect can deeply influence how individuals perceive themselves and others, shaping their responses to future stressors and interactions.

Understanding the profound impact of childhood neglect sets the stage for exploring strategies aimed at healing from these early experiences. By acknowledging the significance of this issue, individuals can begin taking proactive steps toward building a stronger foundation for feeling safe within themselves and their environment.

Strategies for Feeling Safe Again

Strategies for Feeling Safe Again

To regain a sense of safety, it’s important to normalize the change, accept uncertainty, express emotions, create a list of things that make you feel secure, meditate on self-providing strategies, give yourself time, stick to a routine, find relief for symptoms and talk to trusted individuals when ready.

These strategies can help in re-establishing feelings of safety and security within oneself.

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Normalize the change

Normalization is an important part of moving forward from difficult experiences. Acknowledging that change is a natural part of life can help in feeling safe and secure again. Making small adjustments to embrace the new normal can widen the emotional capacity, aiding in coping positively with changes.

Recognizing that it’s okay to feel unsettled by change but also accepting that change brings growth and opportunities can be reassuring. Embracing these shifts as chances for personal development can expand one’s emotional resilience and foster a greater sense of security within themselves.

Acceptance of the uncertain nature of life

Life is full of unknowns, and trying to resist or control every uncertainty can be exhausting. It’s normal to feel anxious when faced with uncertain situations. Acknowledging that life is inherently unpredictable allows us to release the pressure we put on ourselves to have all the answers.

Embracing this acceptance helps in developing resilience and adaptability, enabling us to navigate through life’s uncertainties with a sense of calmness and understanding.

Remembering that embracing uncertainty doesn’t mean giving up control but rather finding peace within the unpredictability of life gives us the power to take steps towards building inner strength.

Express emotions

Expressing emotions is an essential step in feeling safe again. It’s okay to acknowledge and communicate your feelings, even if it feels uncomfortable at first. You can begin by writing down your emotions or talking to someone you trust when you’re ready.

Remember that expressing your feelings is a healthy way to cope with negative emotions, and seeking support is crucial for your well-being.

You may also consider using journaling or AI chat as a way to express yourself without feeling pressured. 

However it’s imporatnt to reach out for help from family, friends, or mental health professionals at some point when you are ready to do so. Journaling and technology can be very helpful but conneting with the people you care about will be more effective in dealing with fear and unresolved emotions.

Write down things you need to make you feel safe in a list

Write down things you need to make you feel safe in a list

You can begin by writing down what you need emotionally to feel safe and then move forward to some actionable things. Things that you can do to help yourself bring that sense of security.

After expressing your emotions, it’s important to identify the things that make you feel safe.

Here are some items to include in your list:

  1. Create a peaceful and comfortable environment at home.
  2. Establish a routine that provides structure and predictability.
  3. Build a support network of trustworthy individuals.
  4. Engage in activities that help you feel at peace and bring some joy.
  5. Develop your own healthy coping strategies for managing stress and anxiety.
  6. Seek professional help or counseling if needed.
  7. Practice self-compassion and positive self-talk.
  8. Invest in personal safety measures, such as alarms or security systems.
  9. Stay informed about potential dangers without becoming overwhelmed by them.
  10. Prioritize physical and mental well-being. You can do so by regular exercise and self-care practices.

Meditate and reflect on how you can provide for yourself to feel safe

Meditation can bring peace and calm, improving physical and emotional well-being. Try guided meditations to help focus your mind and receive gentle guidance as a beginner. Reflect on self-care strategies to address different areas of life where you may need support.

Keep in mind that mindfulness reduces stressenhances mental and physical health, and boosts overall happiness. Research shows that meditation helps with anxiety, depressionchronic pain, and various physical ailments.

Take time to reflect on what makes you feel safe. Write down things that provide safety for yourself on a list. Look at how you can take care of yourself to feel secure within your own being.

Give yourself time

It’s important to give yourself time to adjust and feel safe again. Normalizing the change can take time, so be patient with yourself through the process. It’s okay to feel uncertain or afraid, but as you work through it step by step, you’ll find a sense of security returning.

Remember that healing takes time, and progress might not be linear. Give yourself the space and patience needed to navigate your journey towards feeling safe again.

Remember: Normalizing change takes time; progress might not be linear. Be patient with yourself. Give yourself time to allow healing to unfold at its own pace.

Stick to routine

Establishing a routine can also help create a sense of safety and stability in daily life. Routines can provide predictability, which reduces anxiety and helps manage stress. By incorporating regular activities such as waking up at the same time, eating balanced meals, and setting aside time for exercise or relaxation, individuals can increase their feelings of security and control.

Research shows that following a routine also supports emotional well-being and mental health by promoting a sense of accomplishment and purpose throughout the day.

Maintaining consistent habits like going to bed at the same time each night not only improves sleep quality but also contributes to overall feelings of safety and comfort. By adhering to a routine, individuals may find it easier to navigate life’s uncertainties while fostering stability in their environments.

Find relief for symptoms

After establishing a routine, it’s important to find relief for symptoms associated with emotional distress. Engaging in physical activities and practicing self-care activities such as making tea or taking a bath can help alleviate fears and provide relief for symptoms.

Learning relaxation techniques, dropping shoulders, and deep breathing can effectively manage anxiety and fear, thus positively impacting mental and physical well-being. Preparation, self-care, and identifying support systems are key coping strategies that play an essential role in finding relief for symptoms.

It’s crucial to remember that engaging in these practices can significantly contribute to managing emotional distress. These steps not only provide immediate relief but also establish sustainable habits that promote long-term well-being.

Journal or use AI chat to express if talking to others makes you uncomfortable

If you find it hard to talk to others about feeling uncomfortable or unsafe, there are other ways to express yourself. Journaling can be a helpful way to articulate your feelings without the pressure of talking directly to someone.

Writing down your thoughts and emotions in a private space can provide relief and clarity. Additionally, using AI chat platforms allows for anonymous communication where you can share your concerns without the fear of judgment or discomfort.

Leveraging artificial intelligence technology, these chatbots can offer support and guidance, providing a safe outlet for self-expression. These platforms also ensure accessibility and convenience as they are available around the clock, offering individuals immediate assistance when needed.

Talk to the people you trust when ready

Talk to the people you trust when ready

When you’re ready, talking to someone you trust can help you feel safe after a traumatic event. Sharing how you are feelings with someone you trust will help ease stress and make sense of your experience.

It’s important to communicate openly and honestly to help regain feelings of safety and security. Expressing emotions and seeking support from those close to you can be crucial in coping with difficult situations.

It is essential to reach out for help when dealing with emotional distress or uncertainty. Connecting with supportive individuals outside the situation provides an opportunity for finding solutions and gaining perspective.

Ask for help

When you’re ready, reaching out for help is a powerful step. It’s common to find it challenging, but remember – asking for assistance can bring a sense of security and support. Surrounding yourself with trusted individuals or professionals who genuinely care about your well-being is essential for feeling safe again.

These supportive relationships can provide comfort and guidance as you navigate through difficult times, helping you establish a stronger sense of security within yourself. Remember: it’s okay to seek help when needed.

The Importance of Healthy and Respectful Relationship

Healthy and respectful relationships can lead to increased happiness, improved health, and reduced stress. These relationships contribute to growth, maturity, and self-confidence. They should be based on respect, communication, boundaries, honesty, and trust.

– Mutual respect is crucial for healthy relationship.

– Feeling supported and emotionally safe is vital for a happy relationship.

– Good communication is essential for expressing oneself in a healthy way.

Tips for Creating a Sense of Safety in Your Body

Grounding techniques, such as a grounding meditation or focusing on your surroundings, can help you feel more connected to the present moment. Self-soothing methods, like comforting touch or soothing music, can also provide a sense of security and calmness.

Tips for Creating a Sense of Safety in Your Body

Grounding techniques

Grounding techniques are helpful to calm down and connect with the present. When feeling anxious or overwhelmed, tuning into your breath can bring you back to the here and now. You can also use your senses, like touching a textured object, smelling something familiar, or listening to soothing sounds.

Another technique is imagining yourself in a safe place – this can help ease strong emotions and memories from past trauma.

These strategies work by interrupting the body’s stress response and helping the mind return to a state of safety. For those dealing with posttraumatic or dissociative disorders, grounding techniques are especially important for staying present and managing intense emotions or memories.

Self-soothing methods

To calm your mind and body, you can practice deep breathing and focus on your heartbeats. Take slow, deep breaths to signal safety to your brain. Grounding techniques like focusing on the sensations in your feet can also help bring you back to the present moment when feeling anxious or unsafe.

Additionally, consider journaling as a self-soothing method. Writing down how you feel and your thoughts can provide relief and aid in processing emotions. Embracing these self-soothing exercises can contribute to building emotional resilience and promoting a sense of safety within yourself.

Remember that petting a dog or cat, hugging a pillow, or receiving a massage are effective ways to soothe yourself during times of distress. These methods help regulate emotions and foster a sense of comfort and security within individuals experiencing anxiety or uncertainty.

Breathing exercises

Controlled breathing is a powerful tool for relaxation and stress reduction. There are various techniques to practice breathing exercises, such as the 4,4,4 method and diaphragmatic breathing.

These exercises can help reduce anxiety levels and promote lung health by keeping the lungs strong and lowering the risk of lung disease. They are also effective coping strategies in managing emotional distress after traumatic events or disasters.

By incorporating these simple yet impactful practices, individuals can experience a sense of calmness and well-being.


Feeling safe is essential for our well-being. By understanding the causes of feeling unsafe and implementing strategies like normalizing changeseeking support, and practicing self-care, we can regain a sense of safety.

Establishing healthy relationships and creating a safe environment for our bodies through grounding techniques and self-soothing methods are vital for feeling secure. It’s important to remember that with mindfulness, emotional support, and specific skills, it’s possible to feel safe emotionally within ourselves amidst the uncertainties of life.


What does it mean to feel safe?

Feeling safe means you are not worried or scared because your body, mind, and heart believe there is no danger. It’s when you can relax and trust that nothing bad will happen.

How can I make myself feel safer inside my own mind?

To feel safe within yourself, try calming thoughts and self-help techniques like deep breathing to slow down a fast heartbeat from worry. Remember good times or think of people who care for you.

Why do some people not feel safe even if they are not in danger?

Sometimes people have gone through very bad things like trauma or abuse that makes their brain stay alert all the time, which stops them from feeling safe even when there is no threat around them.

Can talking with a therapist help me feel more secure?

Yes! Therapists listen to your worries and teach you ways to handle scary feelings so that over time you start feeling more and more secure.

What are some actions I can take to help me stop worrying about safety?

You can try learning how to control your reactions by practicing emotion regulation, getting lots of rest so you don’t feel tired all the time, and writing in a gratitude journal each day.

Is it possible for dreams or memories to affect how secure I feel?

Dreams or old memories might cause fear if they remind us of past dangers, but working on mental wellness by therapy or understanding our emotions better helps us handle these fears.


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