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A traumaversary is the anniversary of a traumatic event. It might fall on a specific day, or be tied to a season, month, or time of year. Even if the date is exact, the days or weeks surrounding it can still be triggering or emotionally heavy.

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Common experiences around traumaversaries include:

• Heightened emotions like sadness, anger, or anxiety

• Flashbacks or nightmares

• Feeling more easily triggered or overwhelmed

• Strong emotional reactions to things that don’t usually affect you

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These reactions can also happen around dates or seasons that remind you of your trauma, like holidays or Mother’s/Father’s Day, even if they aren’t exact anniversaries.

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Make a Plan

Preparing ahead of time can make a big difference. Consider:

• Building a self-care box with comforting items like snacks, fidgets, affirmations, or sensory tools

• Making a playlist or comfort watch list for distraction and comfort

• Scheduling calm activities or safe downtime

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Plan for Support

Reach out to friends, family, or a therapist before your traumaversary.

• Ask for check-ins or create a support plan for the week

• Consider joining an online or local support group

• Let people know if you may need extra space or reduced social contact

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Use Grounding Techniques

Grounding can help during flashbacks or anxiety spikes.

• Practice techniques before the date so they’re easier to use under stress

• Write down your most helpful techniques or keep a list in your self-care box

• Try a mix of mental (naming things, counting) and sensory (touch, smell, movement) grounding methods

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Adjust Triggers and Boundaries

During this time, you may be more sensitive to things you usually handle well.

• Limit social media, mute triggering topics, or set temporary boundaries

• Reduce contact with stressful people or situations if needed

• Give yourself permission to focus on your own care first

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Focus on Safety and Comfort

Do what helps you feel safe and supported.

• Surround yourself with safe people and comfort items

• Redecorate or refresh spaces like your bedroom or car to feel more like your own

• Prepare simple reminders for eating, hydrating, and taking medication

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Reminder

Traumaversaries can be painful, but planning and self-compassion can help you get through them. Whether you need space, distraction, connection, or a mix of all three, listen to your needs. Feeling vulnerable or emotional during this time is normal. You are not weak for feeling this way.

You have survived so much already. You can get through this too.

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This page is for informational purposes only and is not a substitute for medical or mental health care. If you are concerned about your health or well-being, please reach out to a qualified professional. Read our full disclaimer