By Leslii Stevens ERYT500, YACEP, Trauma Informed Yoga Teacher, Ayurveda Practitioner
The holidays are often painted as a time of joy, laughter, and togetherness a Norman Rockwell-esque vision of family dinners, cozy fires, and shared traditions. But for many, the reality is far from picture-perfect. Thanksgiving, with its promise of food and connection, can also come with its own set of challenges: family dynamics, personal trauma, and the sheer emotional weight of expectations.
Let’s be real family gatherings can be complicated. For some, they’re heartwarming. For others, they’re a minefield. Maybe there’s an uncle, cousin, family friend you dread seeing because he doesn’t respect your boundaries (or worse, he crossed them years ago). Maybe you’re bracing for that one relative to bring up politics, or for the age old feud between Aunt Susan and Cousin Joe to flare up over the turkey. Or maybe the hardest part is simply showing up because being in a room full of people triggers your anxiety, your PTSD, or feelings of depression that are as heavy as Grandma’s fruitcake.
The Invisible Weight of Trauma
For survivors of trauma, the holidays can feel like running a marathon with bricks in your backpack. That family table might hold people you love, but it might also hold memories you’ve spent years trying to unpack or suppress. Childhood abuse, neglect, or past harm can resurface in moments when we least expect it. The smells of familiar foods, the cadence of certain voices, or even a seemingly innocent comment can send us spiraling back in time.
And then there’s the pressure. The holidays come with a script: Be grateful. Be festive. Smile for the photos. For some, this script feels impossible to follow when their inner world feels like chaos. Depression, anxiety, and PTSD don’t take a holiday break they tend to RSVP to the party without asking.
How Trauma-Informed Yoga Can Help
Here’s the thing about trauma: it doesn’t just live in our memories. It lives in our bodies. It’s why you might feel your heart race or your palms sweat when you’re back in a triggering environment, even if your logical brain says, “I’m fine.” Trauma-informed yoga recognizes this.
This isn’t your typical yoga class with fancy poses or a teacher shouting, “Feel the burn!” Trauma-informed yoga is about creating a safe space to reconnect with your body, one breath at a time. It’s about learning how to feel without being overwhelmed.
In my classes, I always say: Your body is not the enemy. It’s the archive of your survival. And through gentle movement, intentional breathwork, and grounding practices, you can begin to release some of that archive slowly, safely, and on your own terms.
Here are a few ways yoga can support you through the holiday season:
1. Grounding When You Feel Overwhelmed: Simple poses like Legs Up the Wall or Child’s Pose can help you feel rooted when everything else feels chaotic. Pair that with slow, deep breaths, and you can create a sense of calm in the storm.
2. Creating Space for Emotions: Holidays often leave no room to feel. Yoga invites you to sit with whatever arises grief, anger, fear without judgment. It’s a practice of making space for yourself in a world that often asks you to shrink.
3. Reclaiming Your Power: For those whose boundaries were violated, yoga offers a pathway to reclaim your agency. Every pose is a choice, every movement is yours. It’s about learning to inhabit your body in a way that feels safe and empowering.
4. Connecting to the Present Moment: Trauma has a way of dragging us back into the past. Yoga helps tether you to the here and now. A slow Sun Salutation or mindful breathing exercise can remind you: I am here. I am safe.
Navigating the Holidays on Your Own Terms
If the thought of a family gathering fills you with dread, give yourself permission to make different choices this year. You don’t have to attend every event or endure environments that harm your mental health. Set boundaries. Maybe this looks like limiting your time at a gathering or creating an exit strategy if things get overwhelming. Maybe it’s skipping the event altogether and starting your own tradition a Friendsgiving, a solo Netflix marathon, or a yoga class to center yourself.
The holidays are not about pleasing everyone else. They’re about finding moments of peace, connection, and gratitude even if those moments look different than what society expects.
A Reminder for the Journey
If the holidays bring up pain, you’re not broken. You’re human. Healing doesn’t happen on a tidy timeline, and it doesn’t mean you have to face your trauma all at once. It’s okay to take small steps. It’s okay to breathe.
This season, give yourself the gift of grace. Let yourself feel what you need to feel. And if yoga is part of your toolkit, know that it’s always there for you a soft place to land, even when everything else feels hard.
You’ve survived every holiday before this one. And you’ll survive this one, too.
You’re stronger than you think.
