Emotional Triggers At Christmas: What To Do About Them?
The Christmas holidays are a period full of emotional contrasts. While for many it is an exciting time of joy and celebration, for others it can trigger, or “trigger,” feelings of stress, loneliness or sadness. Every year Christmas emerges as a time that touches the deepest fibers of our being depending on our past experiences, unexpected events, family and cultural expectations, and social pressure. All of this activates emotional triggers, which around this time of year are usually more charged than in other seasons.
A trigger can be a word, an action or an experience that awakens strong and difficult to manage feelings such as anger, sadness or fear. Example: My children, my partner, and I love to take a getaway every year to somewhere where the Christmas spirit is fully experienced. This year, to choose the place, we started reading traveler blogs and making comparisons of the pros and cons of each option. Suddenly, strenuous searching became my trigger, and I felt very overwhelmed as a result. Unlike other years, this one asks me to rest. My husband and I have had to manage so many open fronts to date, that researching, reading and comparing each destination overwhelmed me. I discussed it with my partner and he agreed with me. We decided to press the pause button and simplify where to go and how to do it and even allow ourselves not to travel if the situation got complicated.
Effective management of Christmas triggers involves slowing down the frenetic pace at this time, making ourselves more aware of our sensations, thoughts, emotions and associated behaviors, and being able to choose how we are going to act accordingly. Ultimately, it’s about taking a balanced and realistic approach to enjoying the holiday season in a healthy and meaningful way. The challenge lies in recognizing the different triggers, seeing what is behind them so we can work on them, and honor the emotional diversity we experience.
In this way we can enrich our experience during Christmas, living it in a more lucid way, instead of triggering unnecessary internal conflicts. In the example of my family, the trigger was the search, and what was behind it was an enormous fatigue that I had to respect.
What are some of the triggers at Christmas?
What can we do to manage these triggers?
1. Practice generosity
Practicing the generosity of the holiday season can have a profound impact. Acts of kindness activate the release of dopamine in the brain, generating a feeling of well-being and happiness.
2. Observe our emotions
Practicing Mindfulness or Full Attention allows us to observe our emotions without judgment, accept them and release them. By taking a moment to connect with our deep selves, we can experience joy and inner peace regardless of external circumstances.
3. Change thought patterns
Identifying and challenging negative thoughts associated with the holiday season is essential Changing perfectionistic thinking patterns for realistic ones can reduce self-imposed pressure. Separating past experiences from the present can encourage us as well.
Develop coping strategies such as planning ahead, setting realistic resource limits, and actively seeking social connections.
5. Set limits
Set healthy boundaries around people and behaviors we are supposed to tolerate in the name of the time of year Making it clear what we need and can tolerate and what we cannot is an authentic way to take care of ourselves from the roots.
6. Improve communication
Develop open communication with friends and family who can provide us with a vital support system. Sharing feelings and concerns can help alleviate feelings of loneliness and isolation.
7. Know how to listen
Practice active listening when someone close triggers strong emotions in us, so we can understand what is activating their words and actions and then make a mutual agreement on how to manage the situation.
Learn from the Christmas holidays
The holidays can be fertile ground for a wide range of emotional triggers Understanding these triggers not only gives us deeper insight into our internal experience but also allows us to appreciate and manage the complexity of Christmas from a more informed perspective.
With the correct tools to prepare, calm down and face the challenges that arise; and with a grateful, generous, and compassionate spirit, we can cultivate more sincere situations and relationships By doing so, we will experience an inner balance that goes beyond external expectations and connects us to our deepest experience.
