The leaves change colors, a certain song plays on the radio, or maybe it’s the way the light filters through your window at a particular time of day. For many of us living with trauma, these seemingly ordinary seasonal shifts can unexpectedly transport us back to difficult memories and emotions. If you’ve ever wondered why certain times of year feel heavier than others, you’re not alone.
Research shows that up to 70% of adults in the United States have experienced at least one traumatic event in their lifetime, and many notice that their symptoms intensify during specific seasons or anniversary dates. This connection between seasonal transitions and trauma responses is both common and natural – but it doesn’t have to control your life.
What You’ll Learn
- How Our Bodies Remember What Our Minds Try to Forget
- Recognizing Your Personal Seasonal Patterns
- Creating Safety in Your Environment
- Permission to Have Hard Days
- Self-Compassion Practices for Difficult Times
- Building Your Coping Toolbox
- Creating Meaningful Rituals for Difficult Seasons
- Moving Forward with Compassion
- When You Need Additional Support
How Our Bodies Remember What Our Minds Try to Forget
Our bodies keep score. Even when we think we’ve “moved on” from difficult experiences, our nervous systems may still react to reminders of past events. This is especially true during seasonal changes that mirror traumatic experiences.
Dr. Bessel van der Kolk, trauma researcher and author of The Body Keeps the Score, explains that trauma lives in our bodies as much as in our memories. When familiar sensory experiences return – like the crisp autumn air, summer heat, or winter darkness – our bodies might respond with anxiety, sadness, irritability, or physical sensations before our conscious mind even makes the connection.
Some common bodily responses to seasonal triggers include:
- Trouble sleeping or changes in sleep patterns
- Increased muscle tension or unexplained pain
- Changes in appetite or digestion
- Feeling jumpy or easily startled
- A general sense of being “on edge”
Understanding this mind-body connection is the first step toward compassionate healing.
Recognizing Your Personal Seasonal Patterns
Healing begins with awareness. Take a moment to reflect on your own experiences with seasons:
- Do certain months feel heavier than others?
- Are there specific dates that always seem difficult?
- What sensory experiences (smells, sounds, temperatures) seem to trigger stronger emotions?
- How does your body typically respond during these times?
Many people find it helpful to track these patterns in a journal. This isn’t about dwelling on painful memories – it’s about developing a compassionate understanding of your unique response patterns so you can prepare supportive practices.
Creating Safety in Your Environment
When seasonal triggers arise, creating external safety can help regulate your internal experience. Consider these practical approaches:
- Adjust Your Space: Sometimes small changes make a big difference. If darkness triggers anxiety, add extra lamps with warm light. If certain scents bring comfort, consider essential oils or candles that feel grounding.
- Control What You Can: While we can’t control the weather or changing seasons, we can often adjust our immediate surroundings. Weighted blankets, comfortable clothing, and temperature control can all help create a sense of safety.
- Create a Comfort Corner: Designate a space in your home with comforting items – soft blankets, photos of happy memories, or meaningful objects that remind you of your strength and resilience.
Permission to Have Hard Days
One of the most healing gifts we can give ourselves is permission to struggle. Contrary to what our perfectionist parts might believe, having difficult days doesn’t mean you’re “doing recovery wrong” or that you’ve failed in some way.
Psychiatrist and trauma specialist Dr. Judith Herman notes that healing from trauma isn’t linear – it often follows a spiral pattern where we revisit similar themes at deeper levels of healing. This means that seasonal triggers may continue to arise, but our relationship with them can change over time.
Give yourself permission to:
- Feel whatever emotions arise
- Adjust your expectations during difficult seasons
- Ask for help when needed
- Take breaks from responsibilities when possible
Self-Compassion Practices for Difficult Times
Self-compassion isn’t just a nice idea – research shows it significantly improves mental health outcomes for people dealing with trauma. Here are some practices that can help during triggering seasons:
- The Compassionate Hand: Place one hand where you feel distress in your body (often the chest or stomach). Place your other hand over it. Breathe slowly while offering kind words to yourself, such as “This is really hard right now, and that’s okay.”
- Validate Your Experience: Rather than judging your reactions, try saying, “Of course I feel this way, given what I’ve been through.” This simple acknowledgment can reduce shame and isolation.
- Gentle Movement: When trauma responses get stuck in the body, gentle movement like walking, stretching, or swaying can help release tension without overwhelming your system.
Building Your Coping Toolbox
Everyone’s response to seasonal triggers is unique, which means your coping strategies should be personalized too. Consider building a “seasonal support toolbox” with multiple options:
- Physical tools: Stress balls, fidget objects, warm tea, cooling face cloths
- Sensory supports: Music playlists, comfort scents, taste experiences that ground you
- Social connections: Identify safe people who understand without judgment
- Professional support: Therapists trained in trauma can offer specialized techniques
Remember that different strategies work in different situations. Having multiple options gives you flexibility when one approach isn’t helping.
Creating Meaningful Rituals for Difficult Seasons
Rituals can transform difficult anniversaries from times of dread into opportunities for healing. Consider creating a personal ritual that honors your experience while affirming your ongoing journey.
This might include:
- Lighting a candle on significant dates
- Writing letters to your past self
- Planting something that will bloom in the next cycle
- Creating art that expresses your feelings
- Volunteering or contributing to causes that matter to you
Rituals acknowledge that something significant happened while also creating space for new meaning to emerge.
Moving Forward with Compassion
Seasonal triggers may always be part of your experience to some degree, but your relationship with them can evolve. With each cycle, you build new neural pathways and resources that weren’t available before.
Psychiatrist Dr. Daniel Siegel describes this as “widening the window of tolerance” – gradually expanding your capacity to experience difficult emotions without becoming overwhelmed. This doesn’t happen overnight, but with consistent compassionate practice, seasonal transitions can become more manageable.
When You Need Additional Support
Self-help strategies are valuable, but professional support makes a significant difference for many people dealing with trauma. If seasonal triggers significantly impact your daily functioning, consider reaching out for help.
Schedule Your Free Consultation
At Wayfare Counseling & Consulting, we understand the complex relationship between seasonal changes and trauma responses. If you’re looking for support in navigating these challenges, our compassionate therapists are here to help. Contact us today to learn more about our services.
