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  • Jesika Pearce

Holiday Trauma: Strategies for a Joyful Season

Updated: Jan 18

The holiday season is often portrayed as a time of joy, togetherness, and celebration. However, for many people, it can be a challenging and emotional time, especially if they have experienced trauma during previous holiday seasons. Trauma-related stress can cast a shadow over subsequent holidays, making it difficult to fully engage in the festivities and find the joy that this season can bring. It’s important in these situations to take the necessary steps to ensure you are taken care of, and to begin the healing process so future holidays are enjoyable.


The first step in mitigating the impact of holiday trauma is acknowledging and accepting your feelings. Understand that it’s normal to have mixed emotions during this time. Self-awareness can be a powerful tool in healing.


Take the time to reflect on how your past holiday experiences have affected you and identify the triggers that might resurface each year. Trauma often isolates individuals, but reaching out to loved ones or a therapist can be immensely helpful. Talk about your feelings and experiences with someone you trust. Sharing your pain and concerns can provide emotional relief and a sense of connection. Professional therapists can offer specific guidance and therapeutic techniques to help you cope with trauma related stress.


Creating a plan for the holiday season can help you regain a sense of control and reduce anxiety. Plan activities and gathering that align with your comfort level and boundaries. Communicate your needs and preferences to family and friends to avoid situations that may trigger distress.


If past holiday traditions are linked to traumatic memories, consider creating new ones. Replacing negative associations with positive and enjoyable activities can help you reclaim the holiday season. This can include volunteering, participating in community events, or even taking a short getaway.


Mindfulness and relaxation techniques can be valuable in managing holiday-related stress. Meditation, deep breathing exercises, and yoga can help you stay present and grounded during the holiday season. These practices can also reduce anxiety an improve your overall mental well-being.



Developing a gratitude mindset can help shift your perspective. While past holiday traumas can be overwhelming, focusing on the positive aspects of the present can bring a sense of contentment. Each day make a list of things you’re grateful for, and remember to include the little joys that often go unnoticed.


Learn to say no! The pressure to participate in every holiday event can be overwhelming. Don’t hesitate to say no when necessary. Give yourself permission to have low-key holidays if that’s what you need. Don’t compare your celebrations to those portrayed in movies or on social media.


Trauma related stress may require professional assistance. Therapeutic interventions such as Cognititve-Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR) can be particularly effective in addressing trauma-related issues.


Holiday trauma can cast a shadow over the most wonderful time of the year, but with the right approach you can mitigate its impact and find joy in the holiday season once more. Healing from past trauma takes time, patience, and self-compassion. By focusing on self-care, seeking support, and creating new traditions, you can transform the holiday season into a time of renewal and celebration. Remember it’s ok to have difficult moments, but with the right strategies the holiday season can become a time of healing and joy.


-Jesika Pearce, OM



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