Have you ever seen the movie “Groundhog Day”? It’s about a man who relives the same day, February 2, over and over again. At first, he does his best to distract himself, seeing no way to change or improve the situation. After a while, he starts to make strategic choices that make him feel better about himself — and a bit less powerless. It can be taken as a metaphor for all kinds of ways that we let our lives slip by, missing golden opportunities to make our time on Earth mean something more. Trauma survivors will recognize the feeling of reliving the same experience over and over again for no apparent reason, with no sense of progress or closure.

During the coldest time of year, the holiday season and dreary winter days may bring up memories of loved ones you’ve lost. The specific day of your loss marks the painful moment of impact and a significant change in your life. Trauma is not just the memory of something bad that happened, but also the impact it makes on your mind and your body. The anniversary of the event may trigger trauma symptoms before you consciously recognize that the date is coming around again.

Many people have trauma anniversaries between December and February. Keep reading to learn more about trauma anniversaries, how they affect your body and mind, and what you can do to find relief.

What is a trauma anniversary and why is it triggering for some people?

A trauma anniversary is the date of a personal tragedy or loss. Anything that caused overwhelming pain or suffering can be considered trauma. In ”The Body Keeps the Score,” Bessel van der Kolk, M.D., outlines how both the mind and body are affected by these experiences. People with post-traumatic stress disorder (PTSD) react to things differently. The alarm system in their brain overreacts to certain stimuli that seem dangerous and underreacts to others that are more ordinary or positive. When you recall traumatic memories, it’s as if your mind and body are reexperiencing them all over again. Your body and brain don’t know that those events are in the past and you’re safe now.

Sights and sounds can trigger powerful trauma flashbacks. Your mind may also associate your traumatic memories with the specific date or time of year when they occurred. For some people, when the date of a traumatic event comes around, they have physical and emotional trauma symptoms that get in the way of their present-day life. Trauma anniversaries can exacerbate co-occurring issues like substance use disorders, major depression or anxiety disorders as well.

What mental and emotional symptoms can come up on trauma anniversaries?

Everyone reacts to their trauma differently. Some become frantic and hypervigilant or hyperactive. Others feel more detached and numb or lethargic, losing their desire to engage with life activities. Whatever emotions came up in the moment that their trauma happened and the hours and days afterward, that’s what they’ll be feeling when they’re “triggered.” This is sometimes called a trauma flashback or an emotional flashback. Trauma survivors may engage in self-sabotaging behaviors like starting unnecessary conflict or withdrawing socially to gain some control over potentially triggering situations.

The following are some mental and emotional trauma symptoms that might come up on anniversaries:

• Intrusive memories and reactivity to them
• Avoidance of memories
• Emotional numbing
• “Freeze” state or detachment
• Depression
• Hyperactivity
• Irritability
• Trouble sleeping
• Grief

What physical symptoms can be triggered by trauma anniversaries?

Because trauma is a visceral experience that involves the emotions and the nervous system, flashbacks are felt in the body. Trauma survivors have physical symptoms that feel like extreme fear, anxiety or panic when they’re triggered. These symptoms may be more likely to come up on or before the anniversary of their traumatic experience.

The following are some physical symptoms you may notice around a trauma anniversary:

• Headaches
• Stomach pain or upset
• Trouble sleeping
• Fatigue
• Increased heart rate, breathing, shakiness
• Muscle tension
• Dizziness
• Nausea

How can I prepare for a trauma anniversary and care for myself?

Some people dread the anniversary of their trauma, and some might forget all about it until they start feeling physical symptoms in their bodies. In the first year or two after a traumatic experience, it’s a good idea to make sure you have enough support on the anniversary and reflect on how it made you feel. If you have significant PTSD symptoms, you may benefit from higher levels of mental health treatment in the long term. These programs combine individual therapy, group therapy and medication for comprehensive healing.

In the short term, there are some things you can do to prepare for your trauma anniversary and care for yourself. Share your plans with your friends and family and enlist them to help you. 

Try the following strategies and see what works best for you:

• Ask for the day off from work if you think you may have a hard time focusing or managing your emotions.
• Let your friends and family know ahead of time that you might be struggling on your trauma anniversary. Tell them how they can support you. Some people prefer company, and some want privacy to process their emotions. Either one is fine, but take care not to isolate yourself completely.
• Make an appointment with your therapist.
• Plan how you will avoid triggers that might upset you. Think of activities you can do to distract yourself. 
• Find ways to thoughtfully and intentionally engage with your traumatic memories. You might visit a memorial, write a letter to a lost loved one or to yourself, or volunteer for a related cause.
• Find a support group in your community or a virtual support group.

Dealing with trauma symptoms can make you feel alone because no one else is going through it with you. The truth is that you’re not alone. There are other people out there who have had similar experiences and others who struggle with their trauma anniversary. There are treatments that help make trauma symptoms less intense. Talking about your trauma with a licensed clinician or a group of fellow trauma survivors can help lighten the burden, too.

Do you need help managing your PTSD symptoms, especially around trauma anniversaries? At Lightfully, we’ve helped people like you reduce their symptoms and take back their lives. Contact us or reach out to our Admissions Concierge Team today. Let’s work through this together so you can start living in the present.