How do you balance work and self-care during anniversary reactions?

1 Recognize the signs

Recognizing and accepting that anniversary reactions are normal and common responses to trauma is the first step in managing them. These reactions may include nightmares, difficulty sleeping, irritability, depression, changes in appetite, avoidance of reminders, triggers, or people, as well as physical symptoms such as headaches or stomachaches. The intensity, duration, and frequency of these signs can differ depending on the individual and the situation. It is also possible to experience them before, during, or after the anniversary date.

2 Seek support

You don't have to cope with anniversary reactions alone. Seek support from your family, friends, colleagues, or other trusted people who can listen, empathize, and offer practical help. You can also join a support group, a peer network, or a professional association that provides resources and opportunities for sharing and learning from others who have experienced similar situations.

If you feel overwhelmed, distressed, or unable to function, you may benefit from seeking professional help. A counselor, therapist, or psychologist who specializes in critical incident stress management (CISM) can help you process your emotions, cope with your symptoms, and develop strategies to prevent or reduce future reactions. CISM is a comprehensive approach that aims to prevent or mitigate the negative effects of critical incidents on individuals and organizations.

3 Plan ahead

If you know the date or season of your anniversary reaction, it is beneficial to plan ahead and prepare yourself mentally and emotionally. Mark the date on your calendar and schedule some time off or reduce your workload if possible. Spend time with supportive people who understand your situation and respect your needs. To avoid or limit exposure to media, social media, or other sources of stress or triggers, engage in activities that bring joy, comfort, or relaxation such as hobbies, exercise, meditation, or music. You can also create a ritual or a tribute to honor the event, the people involved, or yourself such as writing a letter, lighting a candle, or making a donation. Furthermore, review your coping skills and resources and have them ready in case you need them.

4 Be gentle with yourself

Anniversary reactions can be draining, yet they can be a chance for growth and healing. It is important to practice self-compassion and self-care. Acknowledge your feelings without judging yourself, remind yourself that you are not alone, recognize your strengths and progress, express gratitude for the things that make you happy, and treat yourself with kindness. It may be difficult to balance work and self-care during anniversary reactions, however, by being aware of the signs, seeking help when needed, planning ahead, and being gentle with yourself, you can manage the effects of a critical incident and improve your well-being and performance.

5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?