Navigating Triggers: Mental Health Strategies for the Holidays
Trauma-Informed Holiday Survival Tips: How to Navigate the Season with Resilience
The holiday season can bring joy, but for many including individuals with a history of trauma, it may also trigger stress, feelings of overwhelm, or painful memories. Understanding how to approach the holidays through a trauma-informed lens can help you feel more grounded and in control.
In this blog I'll be sharing tips and strategies for weathering distress that can accompany the holiday season.
Hi, I’m Amanda Parmley, MA, LCMHC
I am a counselor in Carolina Beach, NC, and I specialize in PTSD, anxiety, low self-esteem and insomnia. I provide CBT-I, EMDR, and other evidence-based approaches to help you tackle your past & gain control over your anxiety.
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Keep reading to learn some tips & tricks for coping with triggers you may experience during the holiday season.
Setting Boundaries: Protecting Your Energy
Why It’s Important: Holidays often come with increased social obligations. For someone with trauma, certain gatherings or conversations can be triggering.
Action Steps:
Practice saying “no” without guilt. Use simple phrases like, “I won’t be able to make it, but thank you for inviting me.”
Limit your time in overwhelming environments. It’s okay to step outside or leave early.
Communicate your boundaries ahead of time with loved ones to avoid last-minute discomfort.
Recognizing Triggers and Planning Coping Strategies
What to Do:
Identify potential triggers such as specific family dynamics, crowded spaces, or loud settings.
Develop a “holiday toolkit” with grounding techniques, like deep breathing exercises, fidget tools, or calming apps.
Practice mindfulness to stay present during overwhelming moments. Techniques like the 5-4-3-2-1 method can redirect your focus to the here and now.
Creating Your Own Traditions
Reclaim the Holidays: If traditional celebrations are stressful, create new rituals that align with your current values and comfort level.
Examples include hosting a small, intimate gathering, volunteering, or simply enjoying a quiet evening with a book or movie.
Embrace activities that bring peace, like decorating solo, journaling, or cooking a comforting meal.
Managing Interactions with Family Members
Navigating Tough Conversations:
Prepare polite, assertive responses to difficult topics. For example, redirect conversations by saying, “I'd prefer to focus on the holidays rather than past disagreements" or "As we previously discussed, I'm not comfortable talking about politics."
Use a trusted ally within the gathering to help steer interactions away from triggering subjects.
Prioritizing Self-Care
Why It’s Crucial: Trauma survivors often prioritize others at the expense of their well-being. Shift the focus inward:
Schedule daily check-ins with yourself. Ask: How am I feeling? What do I need today? What am I noticing within my bod?
Make time to engage in calming activities such as journaling, meditation, going for a walk, or spending time in nature.
Limit alcohol consumption, as it can exacerbate emotional sensitivity.
Balancing Nostalgia and Reality
Dealing with Loss or Unmet Expectations:
Holidays can highlight the gap between idealized traditions and one's actual reality. Try to acknowledge feelings of grief, disappointment, sadness, and other negative emotions without judgment.
Practice gratitude, even if the season isn’t perfect. Was there a moment during the holidays that brought you a small amount of joy? A journal or gratitude app can be a helpful tool in facilitating a gratitude practice.
Reaching Out for Support
Lean on Your Support Network:
Share your feelings with a trusted friend, therapist, or support group.
Consider scheduling a therapy session before or after the holidays to process emotions.
If loneliness is an issue, connect with others through local holiday events or virtual communities.
Preparing for Post-Holiday Emotions
Debrief and Reflect:
Allow yourself time to rest and recharge after the season.
Reflect on what went well and what could be adjusted for future holidays.
Interested in learning more about counseling with Amanda Parmley, MA, LCMHC or have specific questions?
Check out my FAQ’s page.
How to Start Therapy with Amanda Parmley, MA, LCMHC:
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2. Complete your screener & take the phone call from Amanda Parmley at the prearranged & agreed-upon time.
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Services Offered by Amanda Parmley, MA, LCMHC:
I specialize in working with clients experiencing anxiety, past trauma and low self-esteem, specifically through the use of EMDR. Experiencing chronic insomnia? I also provide CBT-I.
Interested in counseling and want to use your insurance? I accept many insurance plans. Reach out today to inquire whether I’m network.
Interested in attending counseling in the office? I'm located at 1328 N Lake Park Blvd, STE 109, Carolina Beach, NC 28428. Once you cross over Snow's Cut Bridge, take the first left at the light & I am located in Carolina Beach Pavilion.
Online Counseling
Are you interested in counseling but live too far to commute to the session? If you are located within the state of North Carolina & are interested in online counseling, reach out today to discuss whether this is the right option for you.