The Holiday Season: The Most Wonderful Time of the Year—Or Is It?

For many, the holiday season is a time of joy, connection, and celebration. Yet for others, it stirs feelings of sadness, loneliness, anxiety, or irritability. Why does this happen?

Research reveals that trauma often resurfaces during this time, triggered by memories stored in the brain—whether consciously or subconsciously. Human memory is complex, encompassing both explicit memories we can recall and implicit ones we may not remember but still influence our emotions and physical responses. A sound, smell, or event can unconsciously bring unresolved trauma to the surface.

Understanding Trauma and Triggers

Triggers can cause us to feel emotions that seem out of proportion to the present moment. For example, you might feel sadness or anger without knowing why. This could be due to the body recognizing a sensation similar to one experienced during a traumatic event. These instinctive responses—commonly known as fight, flight, freeze, or fawn—are the body’s way of coping.

• Fight: Reacting with anger or confrontation.
• Flight: Avoiding people or situations that feel unsafe.
• Freeze: Feeling stuck and unable to move forward.
• Fawn: Attempting to appease or please a perceived threat.

Until trauma is addressed and resolved, these reactions may persist. Recovery takes time, care, and support—whether through trauma-informed professionals, community groups, or faith-based systems. Unfortunately, the holidays can exacerbate these feelings, as they are often tied to memories of stress, family dysfunction, or unmet expectations.

Signs of Trauma

Trauma manifests in many ways, often in both the body and mind. If you're unsure whether you’re being affected by trauma, here are some common indicators:

1. Hypervigilance or exaggerated startle responses.
2. Flashbacks or intrusive thoughts.
3. Difficulty sleeping.
4. Irritability or anger.
5. Depression or apathy.
6. Somatic symptoms like headaches or stomachaches.

If you recognize these symptoms in yourself, consider seeking help from a professional who can guide you toward healing.

Seven Steps to Overcome Trauma Triggers

Here are seven practical ways to manage trauma triggers during the holiday season:

1. Awareness

Tune into your body and emotions. Are you feeling tense, distressed, or fearful? These may be signs of a triggered state. As a Christian, I also rely on the Holy Spirit to provide discernment, asking for clarity about what I’m feeling and why. Awareness moves us from an emotional reaction to a logical, calm response, helping us process trauma more effectively.

2. Breathing

Slow, intentional breathing can work wonders. Practice "box breathing": inhale deeply for four counts, hold for four counts, exhale for four counts, and repeat. As a Christian, I pair this with Scripture meditation, reminding myself of God’s promises:

• Inhale: “The Spirit of God has made me, and the breath of the Almighty gives me life.” (Job 33:4)
• Exhale: “Cast all your anxiety on Him because He cares for you.” (1 Peter 5:7)

3. Conscious Focus

Ground yourself in the present moment by engaging your senses. Look around and name:

• 5 things you see.
• 4 things you hear.
• 3 things you can touch.
• 2 things you can smell.
• 1 thing you’d like to taste.

Pair this with affirmations like “God has not given me a spirit of fear but of power, love, and a sound mind” (2 Timothy 1:7).

4. Discuss

Share your thoughts and feelings with someone you trust—a therapist, coach, pastor, or friend. Talking about your experiences can release pent-up emotions and bring clarity. Journaling or prayer are also powerful tools for reflection and healing.

5. Show Yourself Empathy

Be kind to yourself. Validate your emotions and give yourself permission to feel. Acknowledge your pain without judgment, and remember that Jesus invites us to rest in Him: “Come to Me, all you who are weary and burdened, and I will give you rest.” (Matthew 11:28).

6. Prioritize Self-Care

Healing requires intentional rest and nourishment. Take a walk, soak in a bath, listen to music, or spend time in nature. As Christians, we’re called to care for our bodies as temples of the Holy Spirit. Movement-based programs like PraiseMoves combine exercise with Scripture meditation, offering both physical and spiritual renewal. Other great options are praise dancing, jumping on a mini-tramp or walking. When needed, rest.

7. Give Yourself Permission

Allow yourself to heal at your own pace. Release the pressure to meet others’ expectations or to have everything “figured out.” Recognize that you are valuable because God created you with purpose. Give yourself permission to be you--to like what you like, to think what you think, to make your own choices.

Embracing Freedom

Healing from trauma is a journey, but it’s also an invitation to experience God’s love more deeply. The truth of the Gospel is that Jesus came to set us free. When we internalize this truth, we find the strength to love ourselves and others as He intended.

If you’re ready to take steps toward healing, I’d be honored to support you. Call me at 352-657-7605 to schedule an appointment (online or in person). You don’t have to stay stuck—there is hope, and you can heal.

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