The holiday season can be challenging for many, especially survivors of trauma. While this time of year is often portrayed as festive and cheerful, it can bring up complex emotions and difficult memories. For survivors, the holidays can trigger feelings of isolation, anxiety, or sadness, particularly when faced with the pressures of family gatherings, societal expectations, and reminders of past experiences. However, the holidays can also be an opportunity for personal empowerment, self-care, and cultivating joy on your terms. Here are some activities and traditions to consider for finding strength and happiness during the holidays:
Why the Holidays Can Be Difficult for Survivors
The holidays are often painted as a time of joy and connection, but for many survivors of trauma, this season can bring up challenging emotions. Survivors of abuse, violence, or other forms of trauma may struggle for several reasons:
Triggers and Memories: The holiday season can be full of triggers—whether it’s spending time with family members, encountering certain places or traditions, or simply experiencing the atmosphere of the season. These triggers can evoke painful memories, leading to heightened anxiety or emotional distress.
Social Pressure: The pressure to engage in social activities, attend family events, or maintain a cheerful demeanor can feel overwhelming. Survivors may feel isolated or disconnected if they aren’t experiencing the same holiday cheer portrayed by the media or those around them.
Family Dynamics: For many, family gatherings can be a source of stress rather than joy. For survivors with a history of family-related trauma, the holidays may force them into close contact with people who have contributed to their pain or who are unaware of their trauma. This can make survivors feel unsafe, vulnerable, or emotionally overwhelmed.
Loneliness: Survivors who are estranged from family or who have chosen to distance themselves from toxic relationships may experience increased feelings of loneliness during the holidays. Seeing others gather with family and friends can magnify these feelings, making it difficult to feel a sense of belonging.
Statistics on Trauma and the Holidays
According to the American Psychological Association, up to 38% of people report feeling more stressed during the holidays due to factors like financial strain, time pressures, and family dynamics. For trauma survivors, these stressors can be compounded by emotional triggers and the pressure to conform to societal expectations.
Research from the National Alliance on Mental Illness (NAMI) shows that 64% of people with mental health concerns report that the holidays worsen their condition. For survivors dealing with PTSD, anxiety, or depression, the holiday season can be particularly triggering.
Survivors of intimate partner violence and sexual assault may also struggle during the holidays. The National Domestic Violence Hotline notes that domestic violence incidents can increase during the holidays, driven by factors like increased alcohol consumption, financial stress, and heightened family tension.
Despite these challenges, there are ways to approach the holiday season that can foster a sense of empowerment and joy. Here are some activities and traditions that can help you navigate this time of year while prioritizing your well-being:
1. Create Your Own Traditions
You have the power to create new, meaningful holiday traditions that reflect your personal journey. This could be something as simple as lighting a candle each evening to celebrate your resilience or setting aside time to write down a positive memory or achievement from the year. New traditions provide a sense of control and help you redefine the holidays in a way that feels positive and uplifting.
2. Practice Mindful Gratitude
Mindful gratitude can be an empowering practice, helping you focus on moments of light and hope even when things feel heavy. Create a gratitude journal where you write down three things each day that brought you joy, no matter how small. Gratitude can be as simple as a warm cup of tea or a beautiful sunset—anything that makes you feel connected and uplifted.
3. Volunteer or Give Back
Giving back to others can be incredibly empowering, as it allows you to focus on making a positive impact on others' lives. Consider volunteering at a local shelter, food bank, or community event. If you prefer a more personal approach, consider creating care packages for those in need or donating items to local charities. Acts of kindness not only benefit others but can bring a sense of purpose and fulfillment to your own journey.
4. Connect with Loved Ones
Surrounding yourself with people who support and uplift you can be a source of great empowerment during the holidays. Organize small gatherings with trusted friends or loved ones, either in person or virtually, to share stories, cook together, or watch your favorite movies. Feeling connected to others is a reminder that you are not alone and that there are people who care deeply about your well-being.
5. Craft Your Empowerment Playlist
Music has a unique way of uplifting the spirit. Create a playlist of songs that make you feel strong, empowered, and inspired. This collection of music can serve as a tool to lift your mood when you need it most, providing an emotional boost during challenging moments.
6. Nurture Your Body and Mind
Engage in activities that help you feel grounded and centered. Yoga, meditation, or even a simple walk in nature can bring a sense of calm and balance. Explore breathing exercises to help manage stress, or treat yourself to a warm bath with calming essential oils. Taking care of your body is an important part of nurturing your spirit, allowing you to feel stronger from within.
7. Express Yourself Creatively
Artistic expression can be incredibly healing. Try your hand at journaling, drawing, painting, or even baking as a way to express your feelings. Create holiday cards with empowering messages for yourself or others, or make vision boards that reflect your hopes and dreams for the coming year. Creative outlets allow you to express emotions that might be difficult to articulate, offering a sense of release and empowerment.
8. Set Healthy Boundaries
The holidays can come with expectations and obligations that may not serve your emotional well-being. Empower yourself by setting boundaries and allowing yourself to say "no" to gatherings or activities that feel overwhelming. It’s okay to protect your peace and prioritize what makes you feel comfortable and safe.
9. Celebrate Your Resilience
Take time to acknowledge your resilience. You have come a long way, and that deserves recognition. Create a list of your accomplishments, the challenges you have faced, and the progress you have made. Reflecting on your journey can be a powerful reminder of your strength, and it can be a meaningful way to bring positivity to your holiday season.
10. Host an Empowerment Circle
Consider inviting a few close friends or other survivors for an empowerment circle. This gathering can be an opportunity to share experiences, support each other, and build a sense of community. Sharing in a safe space can help you recognize your shared strength and offer mutual encouragement during the holidays.
11. Pamper Yourself with Small Acts of Kindness
Treat yourself with small, joyful experiences that make you feel good. This could mean enjoying a favorite holiday treat, buying yourself a cozy blanket, or watching your favorite holiday movies. Pampering yourself is an empowering reminder that you deserve care and joy just as much as anyone else.
The holidays may not always be easy, but they are an opportunity to reconnect with yourself and rediscover what brings you joy. By creating new traditions, setting healthy boundaries, connecting with supportive people, and focusing on activities that empower you, you can find personal meaning and moments of happiness during this season. Empowerment comes from embracing your journey, celebrating your resilience, and giving yourself permission to experience joy in your own way.
Get Involved: Volunteer at The Center
If you’re looking for a meaningful way to find purpose and give back during the holidays, consider volunteering with The Center for Sexual Assault Survivors. As a volunteer, you can make a real difference in the lives of survivors while being part of a supportive community that shares your values. From helping with events to supporting our crisis hotline, every act of service contributes to our mission. Volunteering can provide you with a sense of purpose, connection, and empowerment—knowing you are playing an important role in helping others heal.
If you’re interested in volunteering or learning more about opportunities at The Center, please visit our website or contact our Volunteer Program Coordinator at sbryant@visitthecenter.org. Together, we can support each other and make a positive impact in the community.
