For many people, the holiday season brings connection, celebration, and routine changes. But for survivors of domestic violence or past trauma, this time of year can also bring unexpected emotional challenges. Increased stress, family expectations, and sensory triggers can intensify anxiety, depression, and symptoms of PTSD.
Holiday environments can activate the brain’s trauma pathways. Sensory cues such as music, smells, returning to childhood homes, or certain holiday dynamics can trigger emotional and physiological responses, even years later. The VA’s National Center for PTSD notes that stress and routine changes can worsen hypervigilance, sleep disturbances, and emotional reactivity for trauma survivors. Research shows that financial pressure, travel, disrupted schedules, and social obligations can increase emotional strain, particularly for individuals with existing anxiety, depression, or trauma histories. Shorter days and reduced sunlight contribute to Seasonal Affective Disorder (SAD), a form of depression that can worsen fatigue, sadness, and hopelessness — symptoms that may overlap with or intensify trauma-related distress.
How to Support Your Mental Health During the Holiday Season:
- Create a personal emotional safety plan. Identify triggers, plan coping strategies, and know your exits from stressful situations.
- Maintain grounding routines. Breathing exercises, sensory grounding, journaling, or taking breaks outside can help regulate the nervous system.
- Set boundaries without guilt. It’s okay to decline invitations, limit time with certain people, or create new holiday traditions.
- Reach out for support. Therapists, support groups, and crisis lines remain available year-round.
- Use crisis resources if needed.
- 988 Suicide & Crisis Lifeline (24/7)
- National Domestic Violence Hotline: 1-800-799-SAFE (7233)
If the holidays are difficult for you, it doesn’t mean you’re doing something wrong. Trauma responses are natural reactions to overwhelming past experiences. This season, giving yourself grace, space, and support can be a powerful step in healing.
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