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Holidays and PTSD: How the Festive Season Can Trigger Symptoms and How to Cope


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Post Traumatic Stress Disorder (PTSD) is a disorder that causes reliving of trauma, triggers, and anxiety. Different situations can amplify this, holidays can be something that can exacerbate PTSD especially if family and familial settings are at the root of trauma. If this is the case, you may view the holidays as a time of isolation and stress, but there are ways to improve your holiday experience so you can better navigate your symptoms or even start enjoying the holiday season.


Ways to improve your Holiday Experience


  1. Grounding techniques

When you’re triggered it can activate your fight or flight response, releasing adrenaline into your bloodstream and making you more alert. This is what causes overstimulation when you’re triggered, grounding techniques can help bring you out of your fight or flight response. 


Breathing techniques can help you get more oxygen into your bloodstream and slow your elevated heart rate, calming you down. 


Holding a piece of ice can help you as the cold sensation and discomfort can help draw your attention away from what triggered you and also get your body out of fight or flight. 


Practice the 5 senses grounding techniques that include naming 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste. This technique can help bring back awareness into your body and your surroundings. 


  1. Limiting Social Time 

Being exposed to large groups, particularly groups associated with trauma, can lead to flashbacks or panic attacks especially if you’re interacting with people socially back to back. If you still want to spend time with your family, you can limit your social time during the holiday season. 


This can look like only allowing yourself one large social event every other week, and allowing smaller social interactions once a week. If there’s someone that is closely tied to your trauma that you don’t want to interact with, setting those boundaries and letting the host know you will not be attending can also alleviate that possible trigger. 


  1. Self-care

Having PTSD increases your daily stress which over time can take a toll, this can be exacerbated by the added stress of the holidays. To take care of your mental health adding self-care into your routine can help you make the holidays manageable. 


This can be setting some time for yourself once a day during the holiday season for a hobby, delegating stressful tasks to a willing loved one, or pampering yourself. 


  1. Support 

If you've struggled with PTSD, you may feel alone and as though no one can relate to your struggle. Building a support group can help you transform the holidays from feeling alone to having the support and validation you need. If you can’t find people to connect with in person who understand your struggle, there are online groups for people in similar situations as you. 


  1. Therapy

Prioritizing your mental health year-round is essential, and attending therapy can play a crucial role in this. Engaging with a professional about your struggles and trauma can initiate your healing journey and equip you with personalized coping strategies tailored to your needs.


 The holiday season can be made more stressful if you have PTSD, but utilizing these tips can help you get through the season. If you're ready to start your PTSD wellness journey, Lifecare Wellness Counseling has professional therapists who are experienced in trauma and PTSD, book an appointment today.


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