Navigating Trauma Triggers During the Holidays
Even the thought of managing trauma triggers during family gatherings can be a daunting task, especially for folks struggling with PTSD and complex PTSD.
Potential triggers vary greatly among folks who have experienced trauma due to their unique experiences, backgrounds, and sensitivities. And, like we talked about here, you might not even be consciously aware of all your triggers.
Everyone's experience around the holidays and navigating trauma triggers is unique and everyone will likely have a very different reaction, or potential reaction to a trigger.
Here are some broad categories of triggers to consider as we enter the holiday season:
Emotional Triggers: These include situations, people, or environments that evoke strong emotions, for example arguments, criticism, rejection, or abandonment.
Environmental Triggers: Loud noise, bright lights, or specific locations reminiscent of past trauma.
Substance Use Triggers: This could be the sight of alcohol, drugs, or paraphernalia, certain places, or even people associated with substance use.
Physical Triggers: Some people could be triggered by sensations like pain or hunger. Also, certain smells or tastes can recall traumatic memories.
Relationship Triggers: Seeing an ex-partner, photos, mementoes, specific dates, places, or songs associated with past relationships.
Social Triggers: Large crowds, feeling excluded, or feeling unloved can trigger anxiety and discomfort in some.
Mental Health Triggers: Certain thoughts, feelings, or external events can worsen mental health conditions like depression, anxiety, or PTSD.
Trauma Reminders: Objects, images, or situations that remind one of a traumatic event can be triggers.
Media Triggers: News stories, movies, TV shows, social media posts, or books that depict violence, abuse, or traumatic events can be triggering.
The holiday season, while at times cheerful and fun, can also a period filled with potential triggers for many trauma survivors.
Here are ten strategies to navigate this period if you're grappling with trauma triggers.
Create a Safety Plan: Identify your triggers and devise a plan to manage them. This could include arranging an escape route from difficult situations, carrying a comforting object, or having a supportive person to reach out to.
Self-care: Make self-care a priority. Restorative rest, adequate and regular nutrition, and joyful and gentle movement can help maintain emotional balance.
Limit or Abstain From Alcohol: Alcohol can lower your defenses and make emotional reactions more intense.
Practice Mindfulness: Stay in the present moment. Acknowledge your feelings without judgment, accept them, and let them pass.
Be Selective: You don't have to attend every festive event. Pick and choose the ones you're comfortable with.
Seek Support: Surround yourself with people who are compassionate, understand and empathize with your situation. You're not obligated to spend time with those who don't respect your boundaries.
Therapeutic Techniques: Use grounding techniques or breathing exercises to manage panic or anxiety symptoms when triggered.
Set Boundaries: It's okay to decline invitations or leave early if needed. It's more important to protect your wellbeing rather than please others.
Reclaim YOUR Holidays: Create new traditions that bring joy and comfort, rather than sticking to potentially triggering old ones.
Reach Out To a Trauma Therapist Near Me: If the holiday season is particularly challenging for you, consider seeking help from a mental health professional. They can provide helpful coping skills and strategies tailored to your needs.
Remember, healing from trauma is a process - it's okay not to be okay. Whether you’re navigating PTSD vs CPTSD, you deserve healing.
Prioritize your well being above all else and navigate the holidays at your own pace.
We’re rooting for you and are here should you need support.
🧡,
Reclaim Therapy is a group of trauma therapists near me and provides EMDR Therapy near me and eating disorder treatment near me.
We know how hard the holidays can be for folks who are in recovery from disordered eating and who have experienced trauma. If you’re looking for a trauma therapist, therapy for childhood trauma near me or eating disorder treatment in Pennsylvania, we are so glad you found us. We’d be honored to support you on your path toward reclaiming YOU.