How to Cope with PTSD Triggers During the Holiday Season
The holiday season is a time when we often expect joy, but for those coping with PTSD and trauma triggers, it can sometimes feel like that joy is just out of reach. The experience of trauma during this time can be truly overwhelming and make individuals feel more isolated than ever. The holiday season for you might feel way more stressful than fun. Social gatherings, family events, and festive celebrations may place an unspoken pressure on you to feel happy and enjoy yourself. However, trauma doesn't take a break during the holidays; it doesn't allow you to forget your feelings or simply embrace the seasonal joy. It just doesn't work that way
If the holiday season feels a bit overwhelming this year, know that we’re here to support you every step of the way. At Williamson & Associates in Olds, Alberta, we understand how difficult this time of year can be for people living with PTSD. But there are some ways to cope with those triggers, feel less distressed and have some peacetime during the holidays. In this article, we share some helpful tips to navigate PTSD triggers during this time, guiding you toward healing and a sense of freedom from past traumas.
Why Are the Holidays So Overwhelming for People with PTSD?
Trauma impacts us all in deep ways, regardless of the unique experiences we each face. Whether you’ve endured sexual assault, lost a beloved one to suicide, been part of armed conflict, or encountered any other form of trauma, it’s so important to embrace the fact that your feelings and reactions are completely valid.
The holiday season often comes with sensory and emotional triggers—bright lights, bustling crowds, loud music, and strong smells can all intensify emotional or even physical reactions like a racing heart or nausea. These sensory inputs may remind you of past traumatic events or heighten feelings of vulnerability.
Each person's healing journey is unique, and during the holidays, stress can often bring up feelings and emotions that might intensify PTSD symptoms. It’s natural if you feel on edge when something—a smell, situation, or sound—suddenly reminds you of something painful from your past. And, while intended to bring connection, family gatherings can sometimes add to the stress. You might feel the weight of strained relationships, unresolved grief, or the expectation to seem cheerful even when you’re struggling. Feeling this way doesn’t mean there’s anything wrong with you. It’s your brain’s natural response to past experiences. Your overstimulated nervous system is trying to protect you, and as a result, you feel hyper-alert, irritable, or struggling to focus. During the holidays, these responses may feel more intense.
Essentially, when emotions run high, it’s common for people to react more strongly, especially if they feel they don’t have the tools to manage those feelings. Even if what someone is experiencing right now doesn’t seem tied to their past, that increased stress and sense of being overwhelmed can still trigger deep-seated responses within them.
A study from Boston Clinical Trials reminds us that after experiencing trauma—from things like combat, car accidents, and natural disasters to domestic violence, sexual assault, and child abuse—both our brain and body go through some remarkable changes. Every cell in our body holds onto memories, and the pathways connected to trauma can be reactivated often. This means that no matter where your trauma-related symptoms come from, your cells may react as if there's danger. While there are helpful methods to help reprogram our brains, we won't focus on those here. Instead, let's explore some supportive strategies for managing and coping with PTSD symptoms during this holiday season, making it a little brighter for you.
However, with intentional steps, you can reduce the intensity of these feelings and reclaim your sense of safety during the holidays. Trauma therapy and PTSD treatment at Williamson & Associates can help ground yourself and manage these reactions effectively.
Practical Strategies for Coping with PTSD Triggers
1. Identify and Prepare for Your Triggers
Take time to identify what might trigger you during the holidays, whether it’s smells, crowds, or certain people, and how it makes you feel so that you can tune into your feelings and use strategies to feel grounded or plan an exit strategy if you need to leave a stressful environment.
Do they make you feel anxious and lead to panic attacks? Do they stir up feelings of anger or fear? The goal is to cultivate an awareness of your mind and body, so you can approach holiday celebrations and stressful situations feeling prepared and empowered.
2. Plan Ahead to Minimize Stress
Having a plan in place can reduce anxiety and help you feel more grounded. Think of potentially triggering situations and create a plan to manage them. For example, shop online to avoid crowds or set a clear schedule to maintain structure and predictability.
3. Set Healthy Boundaries to Prioritize Your Needs
During holidays, there can be too much of everything. Family or friends reunions can be fun but exhausting as well. So, give yourself permission to say ‘no’ to events, people, or situations that feel overwhelming. It's okay to say no to traditions, crowded events, and certain individuals that make you uncomfortable or unsafe without offering long explanations. Let others know what might trigger you, and clearly and respectfully communicate your boundaries.
If certain places or situations during the holiday season tend to bring on negative thoughts and feelings, think about giving them a miss. Choosing not to attend a particular Christmas party or skipping New Year’s Eve celebrations doesn’t mean you’re being selfish; it’s about looking after yourself! Likewise, if shopping in overcrowded stores stresses you out, shopping online can be a smart alternative, and limiting contact with old friends during your visit home is absolutely your choice.
It’s also vital to share your boundaries with others. They don’t have to be perfectly explained or understood by everyone. Embracing this new practice might just provide the self-care boost you need amid the holiday hustle.
4. Prioritize Self-Care
Protect your mental health by prioritizing activities that help you feel calm and centered. Whether it be a regular morning run, mindful coffee drinking, or walking in the parks, all of these activities are essential to your mental health and should thus always come on top. Movement can help release tension and regulate your nervous system. Even gentle activities like stretching, yoga, or walking can boost the production of endorphins, ‘feel-good’ hormones, that improve mood and reduce anxiety. Focus on your breathing whenever you feel stressed, and maintain a routine for sleep and nourishing meals.
5. Connect with a Support System
Having someone to talk to, whether it's a trusted friend, family member, or therapist, can make a significant difference. Share your feelings and let them know how they can support you.
If in-person meetings with a therapist feel too overwhelming, consider online therapy in Alberta.
Avoid Unhealthy Coping Mechanisms
The suggestions above are constructive ways to manage how you’re feeling. However, it’s worth remembering that not all coping strategies are healthy. It’s best to steer clear of anything that might worsen your PTSD symptoms. Here are a few things to avoid while you navigate trauma triggers:
Alcohol
While it may seem tempting to turn to alcohol for a quick escape, it can actually intensify your trauma-related symptoms and exacerbate your challenges. Instead, focus on nourishing your body with foods rich in the vitamins and minerals that keep you feeling your best, especially during the holidays.
Drugs
Drugs, including marijuana, might numb your nervous system temporarily, but they don’t help you address the root of your symptoms. Instead, try finding healthy ways to boost your endorphins and support hormone regulation, like through regular exercise or ensuring you get enough restful sleep. Whatever challenges you’re encountering, having positive coping strategies can help you navigate those tough moments more easily tendencies.
When to Seek Support
If PTSD symptoms become overwhelming—such as frequent flashbacks, panic attacks, or difficulty coping—it’s important to reach out for professional help. Trauma therapy and PTSD treatment can provide tools and techniques to help you manage triggers, build resilience, and move toward healing.
At Williamson & Associates, we offer compassionate care tailored to your unique needs. Whether you prefer in-person sessions in Olds, Alberta, or the flexibility of online therapy, we’re here to support you through every step of your journey.
Trauma therapy and PTSD treatment at Williamson & Associates can help ground yourself and manage these reactions effectively.
How Therapy Can Help Cope with PTSD Triggers During the Holiday Season
Our PTSD treatment and trauma therapy during holidays offers tailored ways to heal and regain control.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR helps reprocess and desensitize traumatic memories, helping you keep the nervous system regulated and move from feeling "stuck."
Accelerated Resolution Therapy (ART)
ART uses guided visualization to help you reprogram how distressing memories are stored in the brain, reducing their emotional and physical impact.
Somatic Experiencing (SE)
SE is body-focused therapy that releases built-up trauma by tuning into bodily sensations and helping you release "stuck" energy from your body. SE supports your nervous system in regulating itself, easing tension and discomfort caused by holiday stressors like sensory overload or social interactions.
Trauma Center Sensitive Yoga
TCSY combines gentle movement and mindfulness to reconnect you with your body safely and non-coercively. By focusing on choice-making and interoception (feeling your body's sensations), TCSY helps you restore autonomy and a sense of safety in the body.
Expressive Arts Therapy
Expressive Arts Therapy allows you to explore and process trauma through art, movement, and other forms of self-expression.
Emotionally Focused Therapy
EFT focuses on helping you feel safe and connected to yourself and those you trust. It gently guides you to explore and understand the emotions behind your triggers while creating a sense of security in your relationships.
Healing Through the Holidays with Trauma and PTSD Therapy in Alberta
You don't have to face PTSD triggers during the holiday season alone. At Williamson & Associates in Olds, Alberta, our trauma therapists specialize in helping individuals like you navigate the complexities of PTSD. Whether in-person or online, we offer a compassionate and supportive space to explore your triggers and learn how to cope effectively.
Contact us today to schedule a consultation and learn how Williamson & Associates can help you turn the holidays into a time of healing and growth.
See other posts about Counselling in Olds, Alberta:
6 Tips to Survive Holiday Stress as a CoupleOvercoming Holiday Stress: When To Seek Therapy For Support