How to Cope With Emotional Triggers During Holiday Stress
Written by Sheilah Ledesma
The holiday season can be a time of warmth, tradition, and connection—but for many people, it also brings up old wounds. A common question I hear this time of year is: “Why do I feel so triggered around the holidays, even when nothing is ‘wrong’?”
If you’ve noticed past trauma resurfacing as the holidays approach, you’re not alone. The season carries powerful reminders—certain people, places, smells, or even expectations—that can pull you back into old emotional experiences. The good news is that there are practical ways to protect your peace and support your nervous system through the months ahead.
Here are four supportive strategies to help you navigate trauma triggers during the holidays.
1. Identify Likely Holiday Triggers
You probably already know the moments that tend to activate your stress response. Maybe it’s a family gathering, a parent’s tone of voice, a specific holiday tradition, or simply returning to a childhood home.
Instead of being caught off guard, take a few minutes to anticipate what might feel difficult. Write down a short list of:
People who may trigger you
Environments that feel unsafe or overwhelming
Conversations to avoid
What your body typically does when you feel activated
Being prepared doesn’t mean expecting the worst—it means giving yourself permission to enter the season with mindful awareness, a sense of clarity, and firm boundaries.
2. Have a Regulation Plan You Can Use Anywhere
Trauma lives in the nervous system, not just the memory. When you’re triggered, your body reacts first—tight chest, racing thoughts, irritability, numbness, or that “I need to get out of here” feeling.
That’s why having a simple grounding plan can bring you back into the present moment. You might try:
Slow, deep breathing with longer exhales
Pressing your feet into the ground
Taking a short walk or stepping outside
Noticing 3 things you can see and 2 things you can hear
A phrase like, “I am safe in this moment.”
Choose tools that feel accessible and that you can use at a dinner table, in a guest room, or even in a parked car.
3. Set Boundaries—And Stick to Them
Boundaries are not about controlling others; they’re about caring for yourself. During the holidays, you are allowed to limit time with certain people, step out of a conversation, decline invitations, or shorten your visit.
Boundaries can sound like:
“I won’t be staying overnight this year.”
“I’m going to take a break for a bit; I’ll be back soon.”
“That topic feels hard for me—let’s skip it.”
Honoring your limits is one of the most direct ways to reduce the impact of trauma triggers.
4. Reach Out for Extra Support Before and After
The holiday season often brings up layers of memories and emotions that feel heavier than usual. Talking to a therapist before the season begins—or scheduling support for afterward—can make an enormous difference.
You’ll be able to:
Prepare for challenging events
Process emotions afterward
Reinforce coping strategies
Knowing you are not alone can reduce anxiety and increase confidence in managing emotional triggers.
Therapy provides a space to prepare for triggers, work through old patterns, and learn tools to regulate your mind and body. If trauma from the past still shows up in your present, you don’t have to carry that alone. Support is available, and healing is possible.
Call 754 308 5525 today to schedule your first session!
