Trauma Anniversaries: Understanding & Navigating the Unseen Triggers

Blog Trauma Anniversaries Understanding & Navigating the Unseen Triggers (1000 × 628 px)

Have you ever felt a sudden wave of sadness, anxiety, or even physical discomfort around a certain time of the year—without immediately understanding why? It might be a trauma anniversary (or as I call them, traumaversaries). These are moments when our bodies, hearts, and minds remember painful events, even if we aren’t consciously aware of the exact date.

As someone who has experienced and worked through trauma, I know firsthand how these anniversaries can creep up in unexpected ways. But I also know that healing is possible. Over time, I’ve learned to acknowledge my emotions, give myself the space to process them, and trust that with each passing year, peace grows a little stronger. In this blog, we’ll explore the science behind trauma anniversaries, how they manifest, and how to navigate them with self-compassion.


The Science Behind Trauma Anniversaries

Our brains are wired for survival. When we experience a traumatic event, our limbic system, particularly the amygdala (which processes emotions like fear), stores that memory alongside sensory and emotional cues. The hippocampus, which handles memory and time perception, sometimes struggles to correctly place trauma in the past, making it feel as if it’s happening all over again.

This is why even if you consciously forget an anniversary, your nervous system doesn’t. Certain sights, sounds, smells, or even seasonal changes can trigger an emotional or physical response. Studies show that the body keeps a score of past trauma, as described by renowned psychiatrist Dr. Bessel van der Kolk. His research highlights that trauma can manifest in various ways, including heightened stress responses, fatigue, irritability, or emotional numbness—often around anniversaries of distressing events.

Trauma anniversaries aren’t always about an exact calendar date. They can also show up:

  • Around the same time of day as the original event.

  • On the same day of the week.

  • During similar weather or seasonal changes.

  • When encountering familiar sights, sounds, or smells.

Your body is simply doing what it was designed to do—keeping you safe. But the good news is, you can move through these moments with awareness and self-care.


Recognising the Signs of a Trauma Anniversary

Sometimes, we don’t immediately connect our feelings to a past event. Here are some common signs that a trauma anniversary might be affecting you:

  • Sudden waves of sadness, anxiety, or grief without an apparent cause.

  • Increased fatigue or restlessness.

  • Heightened irritability or emotional sensitivity.

  • Unexplained physical discomfort, such as headaches or stomachaches.

  • Intrusive thoughts or flashbacks related to past experiences.

  • The urge to withdraw or disconnect from others.

Recognising these patterns can be an essential step in reclaiming your sense of power.


How I Navigate My Own Trauma Anniversaries

Over the years, I’ve developed ways to honour my healing process, and I want to share what’s worked for me:

1. Acknowledging My Emotions

Rather than pushing feelings away, I allow myself to sit with them. Sometimes this means journaling, sometimes it means simply pausing and breathing through them. I remind myself: It’s okay to feel this way. This is part of healing.

2. Gifting Myself Time & Space

Self-compassion is key. I give myself permission to rest, take a break from obligations, and do things that nourish me—whether it’s a slow walk by the ocean, meditating, or simply lighting a candle and sitting in stillness.

3. Understanding That Healing is a Journey

Each year, each moment, brings new layers of peace. Even though the past shaped me, it does not define me. I remind myself that I am safe in the present, and my growth is ongoing.

4. Leaning on My Support System

When I feel the weight of a trauma anniversary, I reach out to someone I trust—someone who creates a safe space for me to express what I’m feeling. Whether it’s a close friend, a mentor, or a professional, having that support reminds me that I don’t have to hold it all alone.

5. Turning My Pain Into Purpose

Part of my healing has been helping others through their own journeys. When I share my experiences, I not only heal myself but also create a safe space for others to do the same.


How You Can Move Through a Trauma Anniversary with Self-Compassion

If you’re feeling the weight of a trauma anniversary, try these gentle practices:

Practice mindfulness – Ground yourself in the present moment with deep breaths, meditation, or gentle movement.

Express yourself – Write, paint, sing—whatever helps you process emotions.

Create a safe ritual – Light a candle, take a bath, or spend time in nature to honour your healing journey.

Reach out – You don’t have to navigate this alone. If you need support, my 1:1 mentoring sessions offer a safe and compassionate space to help you process and heal.

Be kind to yourself – Healing isn’t linear. Whatever you feel is valid.

Healing happens in layers, and each time we acknowledge our experiences with love and compassion, we take a step closer to inner peace.


You Are Not Alone

Trauma anniversaries can be challenging, but they are also opportunities for self-awareness, healing, and growth. You are not broken. You are healing. And every time you choose to honour your journey, you are reclaiming your power.

If this resonates with you, I invite you to join me for 1:1 mentoring sessions, where we can explore these experiences together in a safe and nurturing space. You don’t have to walk this path alone—I’m here to support you. 💛

It’s an honour to be sharing this journey with you.

Leonie

❤️🧡💛💚💙💜🤍

 

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