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How To Cope With Emotional Trauma During The Holidays

Updated: Dec 29, 2021

Holidays are thought to be the time of the year when love, laughter, and gratefulness take precedence over all else. The reality, however, is far from what the movies and advertisements would have us believe. For some people, holidays can trigger all kinds of disturbing memories and unleash a torrent of anxiety, helplessness, and shame.


The family get-together that are meant to be opportunities for bonding can instead serve as reminders of past trauma. Even something as benign as a smell, a song, or a piece of decoration can morph into a potent trigger and wreak havoc in the mind of the traumatized person. If this is you and you’re already feeling the bleakness of winters, let me assure you that holidays don’t need to be so dreadful. Here are some steps you can take to handle the trauma during the holidays:


Have a plan


List out what you can do before any important event to make yourself feel calm and steady. Also, list out what you can do after the event to unwind and relax. Be very specific so you know exactly what to do if a stressful situation arises. Such a plan will be immensely helpful in keeping you grounded and keeping panic at bay.


Recognize your triggers


As long as it does not cause you too much distress, try to imagine what might trigger the painful memories and list down all the potential triggers. Acknowledge that these triggers cause you intense psychic pain and try to list down the ways in which you could comfort yourself if something were to trigger your memories of trauma. Having a plan to deal with the triggers will unburden your mind of a lot of anxiety, and you might find it easier to maintain your emotional equilibrium in stressful situations.


Set boundaries


If there are topics you would prefer not to broach, let your family know beforehand. If you don’t feel like participating in an event, you have the right to refuse. If you are feeling uncomfortable and wish to leave, know that you are not obligated to stay. You do not need anyone’s permission and you do not need to feel guilty. Your safety and comfort are very important and this is an area where you should not compromise.


Have a support system ready


Prepare a list of people you trust and can rely upon. Make plans to talk to them during the holiday gathering. Anyone who cares for your well being, be it a friend or a family member, is a good choice. If anything is worrying you, get in touch with them. Having a support group in place ensures you have someone to talk to if you need help in dealing with strong emotions.