Taking on the Holidays: 3 steps to manage trauma
Trauma, post traumatic stress disorder, and PTSD impact an estimated one in 11 Americans. While trauma, trauma symptoms, and trauma reminders can be an ongoing battle for this population, the holiday times can be particularly challenging. As a part of our “taking on the holiday“ series, today we will discuss some of the unique challenges for trauma survivors during the holiday season, and consider some proactive ways that those impacted by trauma may be able to set themselves up for success and health this holiday season.
As with any of our discussions of trauma, we hope to remind any readers of the article who may struggle with trauma related symptoms that help, healing, and reduction of trauma symptoms is possible with the use of evidence-based trauma therapy techniques and models. We always encourage quality trauma therapy and interventions for anyone who may be struggling in this area. Healing, symptom reduction, and symptom management is possible.
Holidays can be particularly challenging for survivors of trauma, be it family violence, abuse, sexual assault, veteran related combat trauma, first responder work related traumas, and more. Trauma responses and trauma symptoms associated with traumatic exposure are often generated by “trauma reminders“ that our bodies and brains react to and interact with in our environments. When we are in a situation where our environments has changed or shifted, the opportunity for unexpected trauma reminders increases. It is also worth addressing that, for individuals who have experienced trauma connected with family of origin, extended family members, or some related dynamic with family and home environment, it is possible that holidays may mean the obligation to be around or in direct or indirect contact with individuals who may have been a part of the trauma you previously encountered. There is certainly no right blanket answer for how to address theses specific situations, but it is always OK to prioritize your health, well-being, and felt safety. Setting firm boundaries related to these relationships and interactions are a part of your health and wellness; even if that means disappointment for others.
Today we are going to address three steps that you can take to manage trauma and trauma symptoms well this holiday season.
Identify potential place for trauma reminders- this is so critically important. Everyone is better equipped to handle situations when they know what to expect and they know where extra caution is required. In most instances, more severe trauma responses happen when the individual is caught off guard or not expecting the trauma reminder to appear. Taking some time to survey your holiday plans, think about the interactions that may occur, and identify previous places of trauma triggering can equip you to be ready for potential future trauma triggering. This is also a great way to be empowered in your symptom management process.
Be very specific in boundaries with those who may be connected with past trauma experience. Setting boundaries related to trauma reminders and previously traumatic, unhealthy, or abusive relationships is so imperative. In our first blog of the series, we took some time to identify and address some tips and tricks related to setting boundaries in the holiday season. (Feel free to reference that here for more specific information.) If you are in a position to be around people who are connected with past trauma, please take the time to thoroughly evaluate the current situation and each and every one of those relationships. Take the time to consider safety: emotional safety, physical safety, spiritual safety, mental safety, in each of relationships. It is imperative that you craft boundaries that are appropriate for the safety concerns in each relationship. Trauma recovery is based off of establishing safety in your present reality. Boundaries, self advocacy, and exercising control over the choices that you have in safety is a critical element of your trauma recovery journey as well as your attempts to enjoy your holiday season and make new memories of positive experiences with the present day opportunities that you do have.
Find a healthy supporter to confide in- Healthy people as a part of your support system is a critical element in the recovery and management from multiple mental health related concerns including anxiety and depression, but especially trauma or PTSD recovery. Find your people that are safe, trusting, and do you have the ability to support you in this present stage of your life. Consult with these people related to your concerns when you look at your holiday plans and the people and places that you will be interacting. Find people that will be able to offer empathy, emotional support, and validation of your experiences. Having support systems that can offer input, objective observation, and give you good ideas on how to manage your needs in your current context can be an amazing tool. Utilize these people as you work towards trauma symptom management, healing, and recovery.
If you have experienced trauma and continue to struggle with the impact of abuse, military trauma exposure, first responder or emergency personnel employment trauma, assault, or any other form of physical, relational or emotional abuse, there is hope and assistance in managing and healing from these experiences.
Our team of trained professional trauma therapists is ready to help. If you are located in the Dallas-Fort Worth area, we invite you into our Arlington-based counseling office for professional therapy support for trauma your recovery process. If you are a resident of the state of Texas and interested in online therapy options, we are happy and ready to help! Our team is trained an EMDR therapy, trauma therapy, addiction therapy and more. Contact us today to learn about scheduling options, affordable payment options, and ways that we are able to help you reach your goals for mental and emotional health.
