The end-of-year holidays are usually a time of happiness and giving for many people. But for those struggling with post-traumatic stress disorder (PTSD), the festivities can also bring a unique new set of challenges to their day-to-day life.
Potential triggers and temptations are often more present around the holiday season for individuals who are battling PTSD. These potential hazards can make it difficult for those who are impacted by PTSD to go through life normally, while constantly avoiding past mental traumas. This article will shed light on what PTSD is, which traditions around the holidays can potentially aggravate the condition, and how those who are struggling with it can find help during this time.
What is PTSD?
PTSD is a condition where an individual mentally relives one or more traumatic events they’ve experienced due to various triggers in everyday life. This disorder can be accompanied by episodes of extreme panic, being easily prone to anger, feeling constantly on edge, or sometimes engaging in harmful coping behaviors like substance use.
Potential Holiday Triggers or Temptations
Multiple possible triggers or temptations are more prevalent around the holiday season that can cause a person’s PTSD to become provoked. Three of these to look out for include fireworks or loud noises, social anxiety, and an increased presence of alcohol.
Fireworks or other loud noises
On New Year’s Eve, one of the most common traditions that many enjoy is lighting off fireworks. However, particularly for ex-military service members or first responders, the loud noises and colorfully vibrant explosions can trigger flashbacks to traumatic events like combat operations, fatal accidents, or disastrous encounters. Violent memories where loud noises like gunfire or explosions were present can remain with an individual for life. When a sudden loud noise goes off, the individual can be forced to relive these harrowing experiences in a mentally realistic episode.
Social anxiety
Social anxiety and PTSD often go hand in hand. In fact, a strong comorbidity rate exists in individuals dealing with PTSD and social anxiety disorder (SAD). Anywhere between 14.8 and 46 percent of individuals with one of these conditions will experience the other as well. Individuals with PTSD may purposely try to avoid certain social situations in an attempt to avoid triggering their condition.
Around the holidays, social situations like family get-togethers, holiday parties, or work events are typically more common, which can pose problems for people with PTSD. The fear of being perceived negatively in a group setting or being asked things that could inadvertently trigger an episode might affect an individual’s desire to convene for holiday-themed events.
Increased presence of alcohol
At many of these family get-togethers or holiday parties near the year’s end, it’s common for libations to be served. However, for individuals with PTSD who may be recovering from a substance use disorder, more exposure to alcohol can be a detriment to their progression into wellness by tempting them to relapse.
Some people who are dealing with PTSD may be more prone to alcoholism or a substance use disorder as a coping mechanism. In addition to the multiple negative health effects associated with chronic substance use, excessive alcohol or drug use can worsen a person’s anxiety and stress in the long run. It’s crucial for those with PTSD in particular to avoid substance and alcohol use at all costs so as to not exacerbate their disorder.
Healthy Ways to Cope with PTSD During the Holidays
Now that three holiday-centric PTSD issues have been addressed, it’s important to highlight several ways that diagnosed individuals can lower their stress levels this season.
Use noise-canceling headphones
Using headphones that have silencing effects can help you block out loud noises in advance of the nights leading up to and just after the New Year’s holiday. When plugged into your headphones, watching a favorite show or listening to relaxing music can help calm your mind and avoid loud triggers.
Take medications as prescribed by your physician
If your doctor has prescribed you medications to manage your PTSD symptoms, it’s important to take these strictly as directed each time. Taking your prescriptions on a set schedule is an effective way to ensure you don’t forget to do so. With precise medication management, you can ensure you’re reliably treating your disorder throughout the holiday season and beyond.
Communicate stresses and avoid substance use
Talking through any PTSD symptoms you may be experiencing in a therapy setting can help, but also letting those around you know about your disorder can be beneficial as well (if you’re comfortable sharing this information with them). If your close friends and loved ones around you are aware of your PTSD, it can empower them to more effectively know how to support you and also know when to give you space.
It’s also important to avoid all substances that could deter you in pursuing sobriety. If certain holiday gatherings are sure to have alcohol, consider attending a separate event. If the presence of alcohol is unavoidable, try sipping a non-alcoholic holiday-themed mocktail instead to enjoy the festivities free of intoxicants.
Conduct breathing exercises
Breathing exercises are a proven treatment for those who deal with chronic stress, anxiety, or depression. If you’re experiencing PTSD symptoms, taking a few moments to close your eyes, relax, take slow deep breaths, and recalibrate your mental state can help you avoid a severe panic attack. Taking advantage of the cooler winter weather and enjoying some fresh crisp air outdoors is another healthy way to mentally decompress.
Create space for yourself when needed
Amid all the bustle and scramble of the holiday season, taking appropriate time to get away to a quiet place and have time to yourself is equally critical. While many use the holidays to spread gifts and cheer with others, it’s also crucial to take care of yourself as well during this time. If you’ve become socially overwhelmed and tired, or if you need to take a break for your mental health, do it without hesitation.
How Do I Get PTSD Help?
If you’re dealing with symptoms of PTSD and are in need of further treatment, be sure to seek professional help at a behavioral health facility. Support groups and therapy are available, and medication management from a physician may be recommended for you in certain cases.
Alvarado Parkway Institute is one such facility that specializes in the treatment of PTSD. We’re here to help you this holiday season and beyond with effective, personalized care. Contact us today to learn more about improving your mental health.
