Why Do Trauma Triggers Seem to Increase During the Holidays?
Are you aware that extra holiday stress can lead to more frequent trauma triggers?
Holidays tend to add extra stress to our lives. This may be the reason why you might experience an increase in trauma triggers. Triggers can leave you feeling sad, angry, fearful, and vulnerable. Likewise, you may feel out of control, lonely, and misunderstood. Why is it that the holidays can add so much extra stress? After all, aren't they supposed to be full of joy? How can you alleviate some of the stress and avoid trauma triggers during the holidays? We may have an answer for you.
Like so many people, you may have some unsolved trauma in your life. In general, holidays add new stressors. These stressors may trigger unresolved trauma and the symptoms of PTSD. For example, losing a loved one can stir up unresolved emotions or trauma, especially around the holidays. Triggers can lead to anxiety, flashbacks, sleeplessness, and irritability.
If you are aware that extra stress can lead to more frequent triggers, it can help you prepare for them. By having an action plan in place, you may avoid the symptoms trauma triggers bring with them. Let's discuss trauma triggers and ways to reduce holiday stress in hopes of preventing them.
What are trauma triggers?
First, let's discuss trauma triggers. A trauma trigger is a psychological stimulation that induces a recall of a past traumatic event.
Triggers can fall into two categories:
Internal Triggers: Internal stimuli are things you feel or experience within your body. Internal stimuli include thoughts or memories, feelings, and body sensations (e.g., heart racing).
External Triggers: are circumstances, objects, or locations that you can experience all day long. In other words, things that happen outside your body, like smells or sounds.
Stress can intensify triggers and symptoms. Adding the stress of holidays can heavily impact both your physical and mental health.
How might the holidays affect trauma triggers?
The holidays usually evoke feelings of joy, love, and happiness. However, for many, they also bring feelings of loss, loneliness, and depression. As a result, the holidays may be a precursor of trauma triggers you may not see coming.
A poll conducted by verywellmind.com says more than 80 percent of us find the holiday season 'somewhat' or 'extremely' stressful. As a result, the holidays rank right up there with other top stressors.
We know high-stress can lead to trauma triggers. Some reasons why triggers may occur during the holidays include:
- Overpacked schedules
- Feeling grief and missing a loved one
- Financial distress
- Remembering past events, traditions, or moments of nostalgia
- Lack of sleep
For those with trauma triggers, the impact of these holiday stressors can be even more debilitating.
Trauma triggers can affect every aspect of your life. Among many things, they can leave you feeling on guard, unsafe, and intensely anxious. You may be feeling fearful of experiencing triggers during the holidays. As a result, you may be irritable, thus leading to emotional outbursts you didn't see coming.
How can I alleviate emotional stress from trauma triggers during the holidays?
There are ways to help relieve some of these additional stressors that you're feeling.
Self-care. It sounds basic, but self-care offers substantial benefits. Personal hygiene, eating healthy food, and exercise can do much for your overall mental health. Likewise, adequate sleep plays a vital role in your ability to handle stress and triggers.
Hobbies. If you're stuck inside, you might try learning a new skill you've been thinking about trying. If you can go outside, fresh air and sunlight can be a perfect distraction and stress reducer.
Reach Out. Talk to a friend, family member, or religious leader about your feelings. If you're uncomfortable discussing your emotions, try writing them down. Letting your emotions out rather than shoving them down can help you avoid an eruption of emotions. Numbing or avoiding your feelings in the short term appears to make things worse in the long run. According to PsychologyToday.com, science shows talking about your feelings can help you feel better. Likewise, acknowledging your emotions can serve as a stress reducer.
Mindfulness. Practice stress-reducing exercises such as guided meditation, yoga, or deep breathing skills.
If you feel like you're spiraling out of control, it may be the ideal time to seek professional support. There are a variety of treatment options available that might help you work through your trauma. Likewise, a counselor can help you acquire tools to reduce stress and work through trauma triggers.
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