Trauma Triggers During the Holidays: Grounding Techniques That Help
Why holidays can trigger trauma memories
Travel, crowded rooms, smells, songs, or certain dates can cue the body’s alarm system. That reaction is a survival response—not weakness.
Five therapist-approved grounding tools
5-4-3-2-1: Name things you see/hear/feel/smell/taste.
Temperature shift: Cool water or stepping outside to reset arousal.
Box breathing: 4-in, hold-4, 4-out, hold-4.
Safe person text: A pre-written message for quick support.
Meaning marker: A short verse or phrase that anchors safety.
When to seek trauma-informed care
If triggers feel unmanageable or avoidance is shrinking your life, trauma-informed counseling (with optional faith integration) can help you process safely. Lampstead provides this care in Arkadelphia and El Dorado.
