Navigating Triggers & Grief During the Holiday Season
The holiday season has a way of stirring emotions beneath the surface.
Even when life feels steady, this time of year can bring unexpected emotional reactions — moments of sadness, irritability, anxiety, or grief that don’t always make sense at first. A song, a gathering, a tradition, or even a quiet moment can activate feelings you thought you had already worked through.
If this happens to you, it doesn’t mean you’re doing anything wrong. It means you’re human.
Why Triggers Feel Stronger During the Holidays
Triggers are emotional responses tied to past experiences, memories, or losses. During the holidays, those triggers are often heightened because the season naturally invites reflection, nostalgia, and comparison.
You may notice:
Grief for someone who is no longer present
Stress tied to family dynamics or past conflict
Pressure to feel joyful when you don’t
A sense of loss for seasons of life that have changed
Emotional fatigue from constant togetherness or expectations
These reactions aren’t signs of weakness — they’re signals that something meaningful is being touched.
Recognizing a Trigger Without Judging Yourself
One of the most important steps in navigating triggers is learning to notice them without criticism.
Instead of asking, “Why am I like this?”
Try asking, “What might this moment be connected to?”
Awareness creates space and it helps you respond instead of react.
When you name what’s happening internally, you reduce the intensity of the experience and give yourself more choice in how you move forward.
Creating Emotional Safety When You’re Triggered
When a trigger shows up, your nervous system is often seeking reassurance and grounding.
Here are a few gentle ways to support yourself in the moment:
Slow your breathing and bring attention back to your body
Step away briefly from overwhelming environments
Remind yourself that the feeling will pass
Limit conversations or settings that intensify distress
Give yourself permission to leave early or take a pause
Making Space for Grief Without Letting It Take Over
Grief during the holidays doesn’t always look like sadness. It can show up as irritability, numbness, exhaustion, or withdrawal.
Rather than pushing it away, consider allowing grief a small, contained space:
Write down what you’re missing or remembering
Acknowledge loss privately or with someone you trust
Create a simple ritual that honors what has changed
Allow emotions to exist without needing to resolve them
Grief doesn’t need to be fixed. It needs to be acknowledged and moved through.
Moving Through the Season With Compassion
Healing is not linear, and the holidays don’t pause emotional processes.
Approach yourself with kindness by:
Speak gently to yourself
Adjust expectations as needed
Seek support before you feel overwhelmed
Remember that it’s okay to feel mixed emotions
You are allowed to experience this season honestly.
A Final Thought
Navigating triggers and grief takes courage, especially in a season that often expects joy on demand. Give yourself credit for the awareness you’re building and the care you’re choosing.
If you find yourself needing additional support, tools, or a safe place to process what’s coming up, Bee Well Solutions is here to walk alongside you — during the holidays and beyond.
