Why the Holidays Can Trigger Trauma—and How to Feel Grounded Again

Ah, the holidays. A time for joy, togetherness, and endless reruns of Elf. Sounds magical, right? But let’s be honest—sometimes the holidays don’t feel so festive. Instead of being cozy and carefree, they can feel like a whirlwind of stress, complicated family dynamics, and even unexpected emotional triggers.

If you’ve ever wondered, “Why does this time of year hit me so hard?”—you’re not alone. For many people, the holidays can bring old wounds and unresolved trauma bubbling to the surface. But don’t worry, there are ways to stay grounded and take care of yourself during this hectic season. Let’s dive in.

Why Do the Holidays Trigger Trauma?
You’re not imagining it—there’s a real reason why the holidays can stir up old emotions. Here’s what might be going on:

1. Family Dynamics Galore
   Spending time with family can be wonderful—or it can feel like walking into a time machine that drags you back to old roles, conflicts, or difficult memories.

2. Expectations vs. Reality
   The holidays come with a lot of “shoulds.” You should be happy. You should have it all together. These unrealistic expectations can leave you feeling like you’re falling short, especially if you’re navigating trauma or healing.

3. Sensory Overload
   Crowds, loud music, and flashing lights can feel overwhelming, especially if you’re someone who’s sensitive to external stimuli due to trauma.

4. Anniversaries and Memories
   The holidays can remind us of what (or who) we’ve lost. For some, this time of year can feel bittersweet—or just plain hard.

How to Stay Grounded When the Holidays Feel Overwhelming
The good news? You don’t have to let holiday stress or triggers take over. Here are some simple ways to stay centered:

1. Take Breaks from the Chaos
   Step outside for fresh air, hide out in the bathroom for a moment of quiet, or politely decline an event if it feels too much. It’s okay to prioritize your mental health.

2. Use Your Senses to Stay Present
   When you’re feeling overwhelmed, grounding exercises can help. Try this:

   • Name 5 things you see.

   • Touch 4 things around you.

   • Notice 3 sounds you hear.

   • Take a deep breath and name 2 things you smell.

3. Set Boundaries Like a Pro
   You don’t have to say yes to every event or conversation. Practice phrases like, “I’d love to catch up another time,” or “I need to step away for a bit.” Boundaries aren’t selfish—they’re healthy.

4. Focus on What Brings You Joy
   Instead of forcing yourself to participate in traditions that feel heavy, create your own. Watch your favorite movies, bake cookies just for yourself, or take a walk in nature.

When Triggers Run Deeper: How Therapy Can Help
Sometimes, the holiday season shines a light on deeper issues—like unresolved trauma or patterns you’ve been carrying for years. That’s where therapy, especially EMDR (Eye Movement Desensitization and Reprocessing), can make a huge difference.

EMDR helps you reprocess difficult memories so they don’t hold the same emotional weight anymore. And if you’re looking for a fast, focused approach to healing, EMDR intensives can help you address those triggers in just a few days. Imagine walking into next year feeling lighter, calmer, and more grounded—it’s possible.

You Don’t Have to Navigate This Alone
If the holidays are feeling heavier than they should, you’re not failing. You’re human. Trauma has a way of creeping in when we least expect it, but the good news is that you don’t have to navigate it alone.

Whether you want to explore EMDR therapy, an intensive, or just need someone to talk to, I’m here to help. This season doesn’t have to be perfect—it just needs to work for you.

Ready to work through what’s holding you back? Let’s connect. Schedule a consultation to see how EMDR therapy or an intensive could help you feel more at peace this holiday season.