Overwhelmed Rather Than Overjoyed: PTSD and the Holidays

For many living with PTSD, the holidays bring more stress than celebration. From unexpected sensory triggers to social pressures, it’s easy to feel overwhelmed—but you’re not alone, and there are ways to navigate this season with self-compassion and calm. 

Here are some coping strategies, including a few you might not have heard before:

Anchor with smell or taste

Carry a comforting scent (like lavender or peppermint oil) or a small snack with a strong flavor, like cinnamon gum. These can help ground you when triggers arise.

Create a “safe sound” playlist

Whether it’s soothing instrumental music, ocean waves, or nature sounds, listening to calming audio can help drown out overwhelming holiday noises.

Write a “holiday survival plan”

Jot down a plan for potential triggers, including a list of what helps you feel safe, like texting a friend, stepping outside, or practicing a grounding exercise. Keep it handy for quick reference.

Use a grounding object

Wear or carry something you can touch—like a smooth stone, a fidget ring, or a soft scarf—to redirect your focus when anxiety starts to rise.

Tap into your body

Try trauma-informed yoga, stretching, or even tapping techniques (EFT) to help release pent-up tension and reconnect with your body.

A Story of Hope

Last year, Sara* was dreading the holidays. Crowded family gatherings brought on flashbacks, and the pressure to explain her “mood” felt unbearable. One night, overwhelmed after a holiday dinner, she stepped outside and began tapping the sides of her fingers—a grounding technique her therapist had taught her. As she tapped, she focused on the crisp night air and the smell of pine trees.

That moment shifted something for Sara. She realized she didn’t need to power through situations that didn’t feel safe. She started creating her own traditions, like having a quiet morning at home before any gatherings and always carrying her favorite peppermint oil to ground herself. This year, she’s choosing small, meaningful celebrations that prioritize her peace.

The holidays don’t have to look a certain way—they can be whatever feels right for you. Whether it’s finding your own quiet traditions or using tools like grounding scents and safe playlists, every small step you take is a win.

*The name is changed for privacy purposes.

Remember…

Healing isn’t about perfection—it’s about progress. You are worthy of peace and joy this season, in whatever way feels best for you.