
Have you ever noticed that your pain starts flaring up around the holidays? This is not an unusual experience. You may have thought that it was because of the additional physical demands of the holidays--there's so much extra to do. But that may not be the real reason you are having increased pain.
The holiday season is often portrayed as a time of joy and celebration, but for many individuals, it can be a period of heightened stress and emotional turmoil, especially for those with unresolved trauma. This article will delve into the intricate relationship between pain and trauma during the holiday season and what you can do to minimize it.
Understanding the Link:
Effects of Unresolved Trauma: Trauma, often stemming from past adverse experiences, especially with family, can linger in an individual's psychological and physical being. When trauma is not adequately addressed, it can manifest in various ways, including heightened anxiety, depression, and physical pain. The body's response to trauma is complex, involving the nervous system and stress hormones, which can sensitize pain pathways.
The Holiday Trigger: The holiday season can be a trigger for many with unresolved trauma. This time of year often brings back memories of past events, family dynamics, and societal pressures, all of which can act as catalysts for emotional distress. The stark contrast between societal expectations of happiness and one's internal turmoil can be stark and jarring.
Pain Flares During the Holidays: For individuals with chronic pain conditions, dealing with stress during the holidays can lead to an increase in pain intensity, commonly referred to as pain flares. The body’s physical response to stress, including muscle tension and inflammation, can exacerbate existing pain conditions. Moreover, the disruption of routine during the holiday season can lead to poor pain management practices, further intensifying pain.
Strategies for handling stress during the holidays
1. Recognize and Validate Your Feelings: Acknowledge that it's normal to feel overwhelmed or sad during the holidays, especially if you have a history of trauma. Validating your emotions is the first step towards managing them effectively.
2. Establish Boundaries: Set limits on your time and energy. It's okay to say no to certain events or traditions that you find triggering. Prioritize your well-being and don’t feel compelled to meet everyone’s expectations.
3. Seek Support: Surround yourself with supportive people who understand your challenges. If possible, engage in conversations with friends, family, or a therapist about your feelings and experiences. You can find support groups for people with chronic pain HERE.
4. Maintain a Routine: Try to stick to your regular pain management routine as much as possible. This includes medication schedules, physical therapy exercises, and relaxation techniques.
5. Practice Self-Care: Engage in activities that promote relaxation and well-being. This can include mindfulness practices, gentle exercise, or simply taking time for yourself. This instructional video of an energy psychology technique that can quickly reduce the intensity of stress, pain and trauma.
6. Professional Help: If you find it particularly challenging to cope, consider seeking professional help. Therapists, especially those trained in trauma-informed care, can provide strategies to manage emotional distress and its physical manifestations.
Conclusion
The holiday season can be a challenging time for those with unresolved trauma, often leading to exacerbated pain flares. Recognizing the interplay between emotional distress and physical pain is crucial. By employing strategies such as validating emotions, setting boundaries, and seeking support, individuals can better manage the impact of the holiday season on their well-being. Remember, prioritizing your mental and physical health can result in a less stressful and less painful holiday season.
Related articles:
Chronic Pain due to Trauma and How To Heal It
Impact of Small “t” Trauma on Chronic Pain and Illness
Six Ways to Use Your Brain to Heal Your Pain
Pain Reprocessing Therapy
The Benefits of Chronic Pain Support Groups
Cindy Perlin, is a Licensed Clinical Social Worker, certified biofeedback practitioner and chronic pain survivor. She is the founder and CEO of the Alternative Pain Treatment Directory and the author of The Truth About Chronic Pain Treatments: The Best and Worst Strategies for Becoming Pain Free. She's located in the Albany, NY area, where she has been helping people improve their health and emotional well-being for over 30 years. See her provider profile HERE.
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