A Veteran’s Guide to Navigating PTSD During the Holiday Season

 

Surviving the Holidays with PTSD: Tips for Veterans and Others

The holidays can be one of the most challenging times of the year for those living with PTSD. Social gatherings, sensory overload, and unexpected triggers make it difficult to enjoy the season. But with thoughtful planning and self-care, it is possible to navigate this time with greater ease and peace.

 

Why the Holidays Can Be Hard for Those with PTSD

The holiday season is often a time for celebration, connection, and reflection. Decorations, parties, gifts, and family gatherings bring joy to many. However, for those struggling with PTSD, this same environment can be overwhelming.

Symptoms such as anxiety, depression, social withdrawal, and feeling “on edge” may intensify. Many struggle to fit in, relive past trauma, or experience guilt and shame. Even explaining these struggles to loved ones can feel impossible, leading to further isolation.

 

Common Challenges During the Holidays 

 

• Overstimulation: Lights, music, and crowds can trigger anxiety or flashbacks.
• Social pressure: Feeling obligated to attend events can increase stress.
• Misunderstood behavior: Loved ones may not realize the effort it takes to “appear normal” during gatherings.
• Questions about trauma: Some may ask well-meaning questions that unintentionally trigger symptoms.

Tips for Surviving the Holidays with PTSD

 

1. Be Aware of Your Triggers

Identify what causes stress or flashbacks. This could include sights, sounds, smells, or even certain holiday traditions.

2. Set Boundaries

Communicate your limits clearly to family and friends. It’s okay to say no to events or activities that feel overwhelming.

3. Don’t Try to Please Everyone

Avoid “people-pleasing” behaviors that add unnecessary stress. Focus on your own well-being first.

4. Avoid Overcommitting

Decide in advance what events, gift-giving, and obligations you can realistically handle. Less is more.

5. Limit Alcohol Intake

Alcohol can worsen PTSD symptoms and make coping more difficult.

6. Pay Attention to Your Body

Watch for warning signs like headaches, chest pains, dizziness, or stomach aches. Take breaks and practice self-care as needed.

7. Reach Out for Professional Support

You are not alone. Consider speaking with a mental health professional. If you experience a crisis, dial 988, the Suicide and Crisis Lifeline, available 24/7.

 

Tips for Family and Friends

·         Respect boundaries and don’t pressure loved ones to attend every event.

·         Avoid making jokes about struggles or assuming laughter equals happiness.

·         Continue to invite and include loved ones, even if they decline.

·         Understand that participation may look different — smaller gatherings or shorter visits may be necessary.

 

Finding Peace During the Holidays

Even with PTSD, it is possible to experience moments of joy. Start small, plan ahead, and prioritize self-care. Remember, the holiday season doesn’t have to be all-or-nothing — even a short, low-stress gathering can strengthen connections and create meaningful memories.

With patience, support, and planning, you can navigate the holidays safely while protecting your mental health.

 

Struggling this holiday season? Set your boundaries, honor your triggers, and reach out for help. You are not alone, and with the right strategies, you can find peace and connection this year.