Five Ways To Handle Trauma Triggers During The Holiday Season......

Susan Morris
Dec 23, 2025
3 min read

The holiday conjures many feelings that we sometimes don't expect, and then boom, it happens. Why am I feeling so sad? Why am I angry? Why do I not feel jolly?

My holidays seem to be getting better now that I've become aware of my triggers and how to help me work through them. I worked with a Somatic Therapist this past year. I will be forever grateful for her. For more info on her: https://somatic-psychology-services.clientsecure.me/#home

I learned the acronym RAIN from Tara Brach. For me, the most crucial step was to "R" RECOGNIZE That has always been hard for me. But I tell you, once you identify what you are physically feeling and dig deeper, there it is. I will share more of Liz and what I learned in next month's newsletter :)

If you lived through a traumatic childhood or grew up in a dysfunctional household, you may not know what it feels like to feel truly jolly. With the holidays approaching, that lack of happiness can become starker.

As a child of an alcoholic parent, I can still feel my shoulders tense as the holidays approach.

Did you know that traumatic memories are stored in a different part of the brain than normal memories?

Normal memories soften over time. Traumatic memories do not soften over time; in fact, they are sharp, consistent, and more vivid.

A trigger is anything that reminds us of a past trauma that we experienced. It can pop up in many forms:

There may be triggers in your body from past events that you may not even be aware of.

People: Seeing someone who is related to the trauma or who has a particular physical trait can trigger you. I no longer have contact with people who are toxic in my life.

Places: Similar places to where trauma occurred.

Things: A trigger is any object or event that reminds you of, or subconsciously connects you to, an aspect of your past trauma.

Thoughts: Certain thoughts or memories can bring your brain back to a trauma, often unwillingly.

Sounds: Hearing certain sounds or music associated with your trauma or feelings can take you back.

Smells: Our human smell is strongly tied to our memories. As a result, certain scents can trigger a trauma....for me, it's the smell of beer or garlic on someone's breath. And, how could I forget "The Whistle"

Triggers cause you to behave in the same way you did during or immediately after a traumatic event. Your brain does not differentiate between what happened then and what is going on around you now. So you may act in ways you don’t even understand.

You may find yourself having sudden bouts of crying and not knowing why. You could become nauseous or tired. For me, triggers come first in nightmares.

How Do We Handle Triggers?

Recognize your behavior or physical symptom as the result of a trauma trigger.

Perhaps it seems simplistic to say to yourself, "Something triggered me, and now I feel this way." Your brain needs to hear it.

1. Develop a Mantra for yourself

You must remind your brain that where you are now is more important than where you were then. I have a mantra that I repeat to myself.

I am safe

I am strong

I am loved

I live in peace

2. Focus On Your Five Senses.

Hearing and smell: Listen to your favorite music. I listen to smooth jazz, with my favorite candle smell filling the air.

Sight: Watch movies that make you feel good or laugh.

Focus on the sights, sounds, smells, textures, and/or tastes of the present environment. That will center you in the here and now.

Touch: Curl yourself up in a comfy blanket, or hold a stuffed animal.

3. Positive thoughts and affirmations matter

What you tell yourself matters!

Listen to positive affirmations—music, a daily meditation. Anything to keep that tape of positivity playing in your head. Purchase a pocket-sized affirmation book to keep with you at all times. Listen to fun blogs or positivity sites. A few I like:

https://www.smartless.com/

https://www.melrobbins.com/

https://circlesquareoval.com/

https://tinybuddha.com/

4. Take a walk in nature

I go for a walk even when it is cold out. Nature always calms me and makes me contemplate life and what matters to me.

Studies have shown that spending time in nature reduces blood pressure and lowers the risk of cancer, and that it also lifts people's spirits.

5. Practice Self-Care

Be Gentle with yourself.

Get enough sleep and exercise.

LET'S END THE YEAR ON A HAPPY NOTE