by Sarah Jayne Oltz, MS, NCC, CTP
The holiday season is often a time of joy, togetherness, and celebration painted with traditions and connection. However, for those navigating trauma recovery, this time of year can bring unique challenges. The emphasis on family gatherings, memories of past holidays, or societal pressure to feel a certain way can trigger difficult emotions, causing the season to feel overwhelming.
If this resonates with you or someone you care about, know that you are not alone. Here, we’ll explore why the holidays can be particularly challenging for individuals in trauma recovery and share practical strategies to support healing during this time.
Offering Trauma Therapy at the Phoenix Center in Media, PA or Online!
484-440-9416 | Support@PhoenixTraumaCenter.com
Why the Holidays Can Be Difficult for Trauma Survivors
- Family Dynamics: For some, family gatherings can bring up unresolved tensions, remind them of past traumas, or create a sense of obligation to be in environments that feel unsafe.
- Grief and Loss: The holidays often amplify feelings of grief for those mourning loved ones or the loss of a sense of “normalcy” due to trauma.
- Sensory Overwhelm: Crowds, loud noises, bright lights, and bustling schedules can overwhelm the nervous system, especially for those working through trauma-related triggers.
- Cultural Expectations: The societal narrative around the “perfect holiday” can create pressure to feel joyous, which may feel impossible or even alienating during the trauma recovery process.
Strategies for Navigating the Season
- Set Boundaries with Confidence: Reflect on what feels safe and manageable and identify your limits. For example, decide in advance how much time you want to spend at a family gathering. It’s okay to decline invitations or leave events early if they become overwhelming. Practice saying, “Thank you for understanding, but I need to prioritize my well-being this year.”
- Create Your Own Traditions: If old traditions feel activating, start new ones that bring comfort and joy. Whether it’s watching a favorite movie, lighting a candle for loved ones, or volunteering, tailor the season to what nurtures you.
- Prioritize Self-Care: Build moments of stillness into your schedule. Practices like deep breathing, journaling, or grounding exercises can help regulate your nervous system during high-stress periods. Ensure you’re meeting basic needs, such as sleep, hydration, and nourishment. Engage in activities and practices that feel restorative to you.
- Lean on Your Support Systems: Reach out to trusted friends, therapists, or support groups to talk through challenging emotions and engage in safe connections. Prepare coping tools such as grounding objects, soothing playlists, or mindfulness apps to use when you feel triggered.
- Focus on What You Can Control: You can’t change the past or others’ behaviors, but you can decide how to respond. Choose environments and activities that feel safe and affirming to you.
It’s okay for your holiday season to look however you need it to. Your healing is valid, and your boundaries are necessary. The best gift you can give yourself this season is the grace to prioritize your well-being over external expectations. As you move through the holidays, may you find moments of peace and hope in your recovery journey. Remember, healing takes time, and every step forward is worth celebrating.
If the holiday season feels unbearable or worsens symptoms of anxiety, depression, or PTSD, consider reaching out for help. Trauma recovery is a journey, and professional support can provide invaluable tools for navigating difficult seasons like this one. Don’t hesitate to reach out to us at the Phoenix Center to learn how our team of trauma therapists can help support you through the holidays and beyond.
Offering Trauma Therapy at the Phoenix Center in Media, PA or Online!
484-440-9416 | Support@PhoenixTraumaCenter.com
