Navigate the holiday season with intention

For people who have experienced trauma, the holiday season can bring up a mix of emotions that make it difficult to fully enjoy the festivities. While the holidays are often associated with joy, family gatherings, and celebration, they can also trigger painful memories, heightened stress, and feelings of isolation. 

It is possible to navigate the holiday season with intention and find moments of enjoyment, even in the face of trauma.

One key step in reclaiming the holidays is managing expectations. The pressure to feel happy or to engage in traditions that might not align with your emotional state can be overwhelming. It’s important to recognize that it’s okay to set boundaries and do what feels right for you.

This might mean:

•  limiting time at large gatherings

• creating new traditions that feel more comfortable

• spending the holidays with a chosen family of friends. 

By taking control of how you participate, you can reduce the pressure to conform to others’ expectations and prioritize your emotional well-being.

Self-care is essential during this time. The holidays often come with a busy schedule, heightened emotions, and sometimes, unwanted interactions. 

Building in time for self-care practices like mindfulness, journaling, or taking quiet moments for yourself can help ground you and provide emotional relief. It’s also helpful to have coping strategies ready, such as breathing exercises, therapy support, or someone you trust to talk to if you begin to feel overwhelmed.

Focusing on the present is another way to find joy despite past trauma. While difficult memories may surface, grounding yourself in the here and now can help shift your focus to what is within your control. 

This might involve savoring small moments of peace or happiness during the holidays—like enjoying a meal, listening to music, or simply appreciating the festive atmosphere around you. Staying present allows you to create new, positive experiences that can reshape how you view the holidays over time.

Lastly, seeking support from a therapist or support group can be incredibly helpful for processing emotions tied to trauma, especially during emotionally charged times like the holidays. Therapy offers a safe space to explore your feelings and work on strategies to enjoy the season at your own pace.

Despite the challenges, it’s possible to find enjoyment during the holidays. By setting boundaries, practicing self-care, and staying present, you can create a holiday experience that honors your emotional needs while still finding moments of joy and connection.