The Soul Chronicles: Understanding Holiday Triggers

This time of year, brings around joy, celebration & connection as well as for many, stirring up unexpected emotional triggers that can feel more intense than usual. Understanding why these triggers can arise & learning how to navigate them with a holistic approach can make for a smoother ride.

Today we explore the root causes of holiday triggers & offering practical tools to move through them with grace & self-compassion.

Why Do Holiday Triggers Feel Stronger Than Ever?

The holiday season is packed with expectations. Family gatherings, social events, gift shopping, & end of ear reflections create a pressure cooker of emotions. A few factors contribute to why triggers peak during this time:

• Heightened Expectations

The pressure to create, to buy, to meet family traditions, saying yes to everything, can feel overwhelming. When reality doesn’t match ideals, disappointment & frustration arise.

• Increased Social Interaction

For some, the surge in social demands can cause stress & exhaustion.

• Reflection & Comparison

The end of the year invites reflection on personal goals, achievements & relationships. This can bring up feelings of inadequacy or loss or feeling of "I didn't do enough or achieve enough".

• Past Memories & Unhealed Wounds

Holidays often revive old trauma, family dynamics or unresolved grief, making emotional wounds feel fresh.

• Sensory Overload

Bright lights, music, crowded spaces, & busy schedules can overwhelm the nervous system, lowering emotional resilience.

Understanding these triggers as natural responses rather than personal failings helps create space for healing & self-kindness & compassion.

How to Navigate Holiday Triggers With A Holistic Approach

Navigating holiday triggers requires more than just distraction or avoidance. A holistic approach invites you to engage with what you're experiencing gently & mindfully. Here are some ways to do that:

1. Acknowledge Your Feelings Without Judgment

When a trigger arises, pause & name the emotion. Are you feeling anxious, lonely, angry, or sad? Allow yourself to feel without labelling these emotions as “bad” or “wrong.” This simple act of acknowledgment reduces the power of the trigger.

2. Create Sacred Space For Yourself

Set aside moments during your day for quiet reflection or meditation. This could be as simple as lighting a candle, sitting with a cup of tea, or spending time in nature. These practices ground you & calm your nervous system.

3. Set Boundaries With Compassion

It’s okay to say no to events or conversations that drain your energy. Setting clear boundaries protects your emotional well-being & honors your needs.

4. Practice Breath Awareness

Deep, slow breathing activates the parasympathetic nervous system, helping to reduce stress. Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat a few times when feeling overwhelmed.

5. Connect With Your Support System

Reach out to friends, family, or a counsellor who understands your journey. Sharing your feelings can lighten emotional burdens & remind you that you are not alone.

A Quick Tool To Move Through Holiday Triggers

When a trigger hits, having a simple, effective tool can make a big difference. Here is a practice you can use anytime:

The Grounding & Releasing Ritual

1. Pause & Breathe

   Stop what you’re doing & take three deep breaths, focusing on the sensation of air entering & leaving your body.

   
   

2. Name The Trigger

   Silently or aloud, say what you are feeling. For example, “I feel overwhelmed right now”.

   
   

3. Place Your Hands On Your Heart

   This physical touch connects you to your inner self & offers comfort which allows you to soften.

   
   

4. Visualise The Emotion As A Cloud

   Imagine the feeling as a cloud in the sky. Watch it move & change shape, knowing this too shall pass as it is only a small moment in time.

   
   

5. Set An Intention

   Say to yourself, “I allow this feeling to move through me with compassion, kindness & ease.”

   
   

6. Return to Your Breath

   Take a few more deep breaths & gently bring your attention back to the present moment.

   
   

This ritual helps you acknowledge your emotions, create space for them, & release their intensity without resistance.

Why This Approach Works

A holistic lens views emotional triggers as messages from the mind-body, spirit, not obstacles to push away. This perspective encourages curiosity & compassion, which are essential for healing. When you treat yourself with kindness during difficult moments, you build resilience & deepen your connection to yourself.

With The Deepest

Love & Light

Celina

🙏🏼💖✨