For those who’ve suffered trauma, the anniversary of the event in question can pose a challenge. For example, they might experience depression or anxiety as the date approaches. If an anniversary you’re dreading is looming, here’s what you should know about coping with the associated grief. 

Why Anniversaries Have Such an Impact 

While it's normal to relive traumatic events on occasion, their anniversaries can prompt emotions that are far more intense than usual. This is because anniversaries tend to trigger the same negative feelings you felt when the incident was actually occurring. Coined the “anniversary reaction,” such emotions might leave you feeling sad and listless for a few days—or they might cause significant psychiatric distress. 

What People Can Expect to Feel on Anniversaries 

Depending on the circumstances surrounding the trauma, you might not necessarily experience an anniversary reaction on the actual date. Instead, the season during which the event occurred could trigger the pain or something as seemingly inconsequential as a similar weather pattern might bring you back.

Regardless of what prompts the reaction, though, you might experience irritability, angry outbursts, sleep disturbances, and difficulty concentrating. Feelings of depression and anxiety are also common, as are loneliness and hopelessness. 

How to Handle an Unbearable Anniversary 

While there’s no way to erase trauma entirely, there are steps you can take to make coping in the aftermath easier. As a painful anniversary approaches, for example, acknowledge the reaction you’ll inevitably have and remind yourself that it’s part of the healing process.

In the meantime, find ways to distract yourself from the memories by focusing on self-care. Spend time with friends and loved ones, immerse yourself in a hobby you’re passionate about, and make sure to eat well, exercise daily, and get plenty of quality sleep. 

If you’re feeling especially overwhelmed, it’s also wise to see a therapist. After evaluating your particular situation, a seasoned professional will be able to teach you specific coping strategies for overcoming the negative emotions surrounding the anniversary. 

If you or someone you love is suffering from depression or anxiety because of an approaching anniversary, turn to Sondra Sexton-Jones, MS, LPC, CT for guidance. This licensed counselor has been treating individuals, couples, and families throughout Juneau, AK, for more than 25 years. She’s committed to helping patients cope with grief and loss, depression, anxiety, PTSD, and family issues. To explore all her professional services, visit her website. To make an appointment, call (907) 586-3313.