Millions of people with substance use disorder (SUD) have trauma-related mental health issues. According to the National Institute on Drug Abuse (NIDA), “Violence, abuse, neglect, and family or social conflict are among the traumatic events and circumstances that are linked with the risk of developing a substance use disorder.” Additionally, SUD and related mental health issues can make it more challenging to cope with the holidays, as the holidays create extra social and environmental stress. What’s more, the holidays can be reminders of traumas that were directly caused by family members. Fortunately, treatment programs at The Guest House teach clients essential techniques for coping with anxiety caused by trauma and SUD.
Trauma Triggers and the Holidays
Any stressful or emotionally distressing event may cause a trauma response. According to the Department of Veterans Affairs (VA), “After you experience a traumatic event, many things might remind you of it.” For example, “Places, people, sounds or smells could ‘trigger’ a memory of the event.” Events such as holidays can also trigger individuals with social traumas.
Some examples of common holiday triggers experienced by individuals with SUD and dual diagnosis include:
- Large social gatherings
- The presence of alcohol or drugs
- Interpersonal conflict or tension
- Financial stress
- Reminders of past negative experiences during the holidays
- Grief and loss
- Disruptions in daily routines
- Overwhelming sensory stimuli
Triggers vary significantly from person to person, and some individuals may have comparatively more profound side effects after experiencing a trigger. During the holidays, people often experience multiple triggers simultaneously or in quick succession. The added stress may increase an individual’s risk of relapse. However, avoiding or minimizing triggers protects people from falling back into old patterns of behavior.
Coping With Anxiety Caused by Trauma During the Holidays
Since people often experience triggers during the holidays, that period of the year can be more challenging to navigate in early recovery. Fortunately, treatment programs provide clients with the skills they need to successfully cope with negative emotions caused by grief or loss. The type of trauma will determine how people can best manage it. For example, the loss of a loved one during the holidays may make family and social connections helpful for managing grief. The clinical team collaborates with clients to help them create relapse-prevention strategies for coping with anxiety during the holiday season.
Some of the most common anxiety triggers for trauma survivors include the following:
- Sounds, scents, or tastes similar to those experiences during the traumatic event
- Anniversary dates
- Feeling unsafe
- Being in crowded or chaotic environments
- Physical touch, especially unexpected touch
- Conflict or arguments
- Sudden loud sounds or movements
- Enclosed or confined spaces
In some cases, specific holidays become triggers due to an association with the loss of a loved one or other traumas. Individuals in recovery can reduce the stress associated with particular holidays by minimizing exposure to holiday ads and creating new traditions to remove the association of trauma. Some people also respond well to exposure therapy under the guidance of trained mental health professionals. The Guest House uses a wide range of evidence-based and alternative holistic therapies to help clients process and heal from trauma.
Coping With Anxiety Using Self-Compassion
Self-compassion allows people to acknowledge and validate their experiences without expectations. According to Psychology Research and Behavior Management, “Self-compassion has been shown to be consistently associated with benefits for mental health and well-being across diverse populations.”
During treatment for SUD, clients learn to practice self-compassion. Part of the recovery process involves gaining self-awareness and practicing empathy, which allows clients to accept their circumstances without judgment.
Common Mindfulness and Grounding Techniques
Mindfulness and grounding techniques are essential for coping with anxiety and other mental health symptoms during the holidays. Some examples of mindfulness-based exercises people can use to manage their conditions include the following:
- Positive mental imagery or guided meditation
- Relaxation exercises
- Breathwork
- Grounding exercises, including focusing on the five senses
Mindfulness increases self-awareness and allows people to quickly and effectively reduce stress responses. Clinicians practice these techniques with clients to ensure that they know how to best utilize them in the real world when they encounter emotionally upsetting circumstances or experience trauma responses. Most people benefit from learning multiple mindfulness and grounding exercises, allowing them to choose the ones that best fit specific situations.
Coping With Anxiety Using Self-Care and Support Networks
A strong support network is essential to ongoing sobriety and positive mental health. Some clients find it easier to heal from the damaging effects of SUD if they have people they trust to provide emotional and practical support. Family members, friends, peers, and clinical professionals are vital in most client support networks.
One way trauma survivors manage anxiety during the holidays is by leaning on the support of the people in their lives who have their best interests at heart. Frequently checking in with members of a support network and practicing daily self-care can reduce the anxiety and mental health symptoms related to trauma.
Trauma survivors often experience a heightened sensitivity to stress. Many people find holiday events and family get-togethers to be stressful or traumatic. Finding healthy ways to manage trauma responses can help you feel more comfortable and confident during the holidays. Healthy coping skills reduce anxiety and overall stress during the holidays by helping those with a history of trauma to feel safe and in control. At The Guest House, we encourage our clients to address trauma-related anxiety during rehabilitation to improve treatment outcomes. Our clinical team can provide trauma-specific care to help you heal and move forward with your recovery. To learn more about our programs and how we support trauma recovery, call our office today at (855) 483-7800.