Healing from Holiday Trauma: How Therapy Can Help You Move Forward

The Bittersweet Nature of the Holidays

For some, it brings joyful memories filled with warmth, tradition, and childlike wonder. For others, it can stir up painful reminders of past trauma or loss. And for many, it’s a complicated blend of both. Navigating this time of year, especially around family gatherings, can feel overwhelming. The emotional weight of the holidays is real, and while healing from holiday-related trauma doesn’t happen overnight, it is certainly possible. 

Why the Holidays Can Be Emotionally Challenging

The holiday season for many may be a time of increased stress, sadness, and loneliness. Unresolved family issues, grief, social pressure, and isolation can worsen mental health and substance use conditions. A survey by NAMI found that 64% of people with mental illness experience worsening symptoms during the holidays, highlighting the importance of acknowledging the emotional challenges this season can bring and ways to take steps towards healing.

Common Triggers

1. Family dynamics

Holidays may involve being surrounded by family members who were the source of past trauma. These dysfunctional relationships during the holidays can emphasize the feelings associated with them and be a reminder that they exist. Additionally, toxic family members or unhealthy communication patterns can lead to anxiety and feelings of emotional insecurity. Moreover, if you had a difficult childhood and now provide your own children with a healthier, safer holiday, your “inner child” may feel jealous or angry. Returning to a childhood home can also trigger role reversals or resurfacing old patterns, making the experience even more emoitonally challenging.

2. Sensory and environmental cues

Decorations, music, and crowded spacecs may overstimulate and trigger individuals. Holiday scents can also be a reminder of traumatic times. Returning to an environment or home where trauma occurred can cause memories to resurface too. 

3. High expectations and emotional strain

The holiday season often brings societal pressure to feel joyful, which can leave trauma survivors feeling isolated or ashamed of their pain. Unrealistic expectations and idealized portrayals- especially in media- can highlight the contrast between real struggles and picture-perfect scenes. Comparing oneself to others may deepen feelings of disappointment, while grief over lost loved ones or an unfulfilled childhood can become more intense during this time

4. Disrupted routines and stress

The holiday season can present unique challenges that may exacerbate existing stress or emotional burdens. One factor is the disruption of routine– many trauma survivors rely on structure and predictability to feel safe, and the chaotic nature of holiday schedules can throw off the coping mechanisms they’ve built. Additionally, sensory overstimulation can arise, triggering a nervous system that is already hypervigilant. Moreover, financial stress from giving gifts and traveling can cause distress, making it harder to manage emotional well-being during this time.

Long-Term Healing and Wellness

Trauma Informed CBT and DBT

CBT 

CBT focuses on changing negative thought patterns and behaviors. It is used for anxiety, depression, OCD, trauma, and general mental health issues. Trauma-Informed Therapy centers on healing from past trauma, which is ideal for those who experience PTSD, complex trauma, and emotional dysregulation. Combining these therapies provides a safe, nonjudgmental environment and assists with healing trauma by teaching coping skills, processing traumatic memories, and changing negative thought patterns in a safe, supportive environment. It involves phases like stabilization, processing the trauma narrative, and integration to help individuals reduce symptoms, build resilience, and integrate the traumatic experience into their life story. 

DBT

Dialectical Behavior Therapy (DBT) is a structured, skills-based therapeutic approach that helps individuals manage intense emotions, reduce harmful behaviors, and improve overall functioning- especially for those recovering from trauma. Trauma can cause symptoms such as anxiety, depression, and relationship challenges.

DBT is especially effective for trauma-related disorders because it offers tools for emotional regulation rather than solely talk therapy. It is built around four core skill areas:

• Mindfulness increases awareness of emotional and physical states, helping individuals stay present instead of dissociating or becoming overwhelmed by triggers.
• Emotion Regulation teaches strategies like problem-solving, checking facts, and opposite action to help manage strong emotions and reduce vulnerability to self-destructive behaviors.
• Interpersonal Effectiveness supports setting healthy boundaries, asserting needs, and building stronger, more respectful relationships
• Distress Tolerance provides coping tools for crisis situations, along with techniques like radical acceptance, self-soothing, and distraction.

Combined Approach

• Starting with establishing a safe therapeutic setting and therapeutic alliance where the client’s trauma history is acknowledged and trust is built.
• Introducing CBT‑style techniques: identify distorted or negative thoughts, track behaviors, practice new coping strategies and skills.
• Integrate trauma-sensitive modifications: pace exposure, use grounding/stabilization, and prioritize client choice and collaboration.
• Progress to deeper trauma work when appropriate, while continuing CBT-based skill-building and behavior change.
• Use a phased approach: start with symptom relief and stability, move to trauma processing, then integration and relapse prevention.

Why It Matters

• It helps cover feelings and behaviors and the underlying trauma that fuels them
• It offers a more holistic path toward recovery
• It supports better engagement and outcomes, since trauma‑informed care helps clients feel safe and respected, which in turn increases effectiveness 

Coping 

• Set boundaries: Decide which events you will attend and for how long
• Create new traditions: Form new, positive rituals that align with your values
• Plan and prepare for triggers-Cope ahead: Identify potential triggers ahead of time and create an exit strategy for any time you feel unsafe or overwhelmed
• Practice self-care: Protect your emotional and physical well-being by prioritizing sleep, healthy eating, and exercise
• Use grounding techniques: Practice mindfulness exercises such as breathing or meditation
• Find support in friends, family, and/or a therapist
• Visualization and imagery (DBT)
• Reducing unhealthy coping skills

FIGURE OUT WHAT SUCCESS LOOKS LIKE FOR YOU WITH THERAPY FOR WOMEN IN MANHATTAN & BROOKLYN

The truth is, there’s no single or one-size-fits-all definition of success. Everyone has a different idea of what they want their life to look like. That is why it’s important to get clear on what that looks like for you. Once you have a better understanding of yourself and your values, you can start designing your life based on the things that are most important to you. 

Therapy for women in Manhattan and Brooklyn is a great way to figure out what success looks like for you. At Manhattan Wellness, we will provide you with a safe space to explore your feelings and goals. So you can find clarity on what you want for yourself. We will pair your vulnerability with our empathy and encouragement. Then together we will uncover the key elements that will take you from where you are now to where you want to be. If you are ready to make the changes you want in your life:

1. Submit a Contact Form or Email Us at hello@manhattanwellness.org
2. Learn More About Our Team of Female Therapists and Our Areas of Expertise
3. Let’s Talk About How We Can Help You Feel Empowered & Ready To Take The Next Step. 

We believe that you have the power within yourself to make the changes you want and find your version of success. Our female therapists are here to support you in navigating this journey. Allowing you to reclaim your identity and take control of your life. Thus allowing you to create the future you’ve been dreaming of.

OTHER THERAPY SERVICES AT MANHATTAN WELLNESS IN MANHATTAN, WESTCHESTER, BROOKLYN & THROUGHOUT NEW YORK

At Manhattan Wellness, our therapists are here to support you in navigating this journey and reclaiming your identity. So you can take control of your life and create the future you’ve been dreaming of. This is why we offer a variety of services to ensure you get the support, care, and guidance necessary. The therapy services we offer are Therapy for Maternal Mental Health, Self-Esteem Counseling, and Anxiety Treatment. Along with Dating/Relationship Counseling, Counseling for College Students, and more. Feel as if you are not living the life you deserve? Let’s talk about it.