Navigating the Holidays After Trauma

For people who have experienced trauma, the holidays can be a mix of joy and challenge. While this season often brings celebration, family time, and traditions, it can also stir up painful memories, stress, or feelings of isolation.

The good news? It’s possible to reclaim the holidays on your terms—and even find moments of joy—without ignoring your feelings.

One of the most important steps is managing expectations. You don’t have to do everything or feel a certain way just because it’s “the holidays.” It’s okay to set boundaries that protect your emotional well-being. That might mean:

• Limiting time at large gatherings
  
  

• Creating new traditions that feel comfortable
  
  

• Spending the holidays with a chosen family of friends
  
  

Self-care matters more than ever. Build in moments for yourself—whether it’s journaling, taking quiet breaks, practicing mindfulness, or talking to someone you trust. Having coping strategies ready can make stressful situations feel more manageable.

Focusing on the present can also help. Even if old memories surface, grounding yourself in what’s happening now—like enjoying a favorite meal, listening to music, or savoring a peaceful moment—can create new, positive experiences.

And remember, you don’t have to go it alone. A therapist or support group can help you process difficult emotions, plan for challenging situations, and find ways to enjoy the season safely.

With intention, boundaries, and support, it’s possible to experience the holidays in a way that honors your emotions while still making space for connection and joy.