How Summer Can Stir Up Trauma Responses — and How to Cope
For many, summer is marketed as a time of ease — sunshine, holidays, laughter, long days spent outdoors. But for trauma survivors, this season can bring unexpected emotional waves. If you find yourself feeling unsettled, anxious, or emotionally out of sync this time of year, you're not alone — and you’re not doing anything wrong.
In trauma-informed therapy, we talk about how certain times of year can act as emotional triggers, even without us realizing it. Here’s why summer can be challenging — and how to care for yourself through it with compassion and choice.
Why Summer Can Feel Hard After Trauma
1. Body Exposure and Body Memories
Summer often means shorts, swimsuits, and fewer layers. For survivors of sexual abuse, body-based trauma, or those who carry shame around their bodies, this can feel vulnerable or activating. Even being more visible in public can trigger discomfort, especially if personal boundaries were once violated.
What can help:
Choose clothing that feels good to you, even if it’s different from what others wear.
Give yourself permission to say no to social events where you don’t feel comfortable.
Use grounding tools like light scarves, fidget items, or soft textures to stay connected to your body in ways that feel safe.
2. Changes in Routine
The relaxed, unstructured nature of summer can feel destabilising — especially if structure has been a source of safety. Time off work, school breaks, or changes in daily rhythm can create unexpected emotional unease or leave space for memories to surface.
What can help:
Create a gentle daily rhythm — not rigid, just something predictable.
Include small “anchors” like morning tea, a short walk, journaling, or a regular therapy appointment.
Give yourself permission to rest, even if it feels unfamiliar or uncomfortable.
3. Anniversary Reactions
For some people, traumatic events happened during summer. The season itself can bring subtle sensory reminders — heat, smells, sounds — that stir up emotional or bodily memories without a clear narrative. This is known as an anniversary reaction, and it’s surprisingly common.
What can help:
Acknowledge the anniversary, even quietly, with a ritual that’s meaningful to you (e.g. lighting a candle, journaling, or spending time with someone safe).
Practice grounding techniques (e.g. cold water on your hands, naming things you see/hear/smell).
Know that these reactions are temporary — they pass, even if intense.
4. Social Pressure to Feel “Happy”
There’s a cultural expectation to feel carefree and joyful during summer — but that’s not always aligned with your emotional reality. When others seem light while you're struggling, it can create a sense of isolation or shame.
What can help:
Gently remind yourself that it’s okay not to feel okay, even when the sun is shining.
Spend time with people who allow you to show up authentically.
Limit social media if it adds pressure or comparison.
How to Cope with Compassion
Here are some gentle strategies that can help you stay grounded this summer:
Regulate through the body: Stretch, walk barefoot, swim, or rest — whatever helps you reconnect without overwhelm. Movement can be healing when it’s led by comfort, not force.
Use your senses: Carry a grounding object, use calming essential oils, or drink iced herbal tea slowly — small sensory rituals can reorient your nervous system.
Practice boundaries: It’s okay to say no to plans, leave early, or change your mind. You don’t need to explain.
Check in with your inner child: Summer often brings back childhood memories. Offer kindness to younger parts of yourself who may feel scared or unsure.
Reach out for support: Whether with a therapist, a support group, or someone you trust — you don’t have to navigate this alone.
Final Thoughts: You’re Not Behind
If summer doesn’t feel easy or light, that doesn’t mean you’re broken — it means you’re human, and likely carrying things most people never see. Healing isn’t linear, and seasons don’t have to be either.
What matters most is honouring what you need. Whether that’s rest, stillness, connection, or space — you’re allowed to build a summer that feels safe for you.
If you’re curious about exploring these feelings in therapy, or simply want support through this season, please feel free to contact and make an appointment for a consultation.
