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  • What Is the Anniversary Effect?What Is the Anniversary Effect?
  • Common SymptomsCommon Symptoms
  • How to Cope With ItHow to Cope With It
  • When to Seek HelpWhen to Seek Help
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources
Grief Articles Grief Grief Therapy Types of Grief Best Online Therapy

Anniversary Effect: What It Is & How to Cope

Headshot of Michelle Risser, LISW-S

Author: Michelle Risser, LISW-S

Headshot of Michelle Risser, LISW-S

Michelle Risser LISW-S

Michelle specializes in maternal mental health, trauma, and EMDR, aiming to enhance confidence and performance. She has a strong focus on overcoming burnout through coaching and consultation.

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Medical Reviewer: Kristen Fuller, MD Licensed medical reviewer

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Kristen Fuller MD

Kristen Fuller, MD is a physician with experience in adult, adolescent, and OB/GYN medicine. She has a focus on mood disorders, eating disorders, substance use disorder, and reducing the stigma associated with mental health.

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Published: April 4, 2024
  • What Is the Anniversary Effect?What Is the Anniversary Effect?
  • Common SymptomsCommon Symptoms
  • How to Cope With ItHow to Cope With It
  • When to Seek HelpWhen to Seek Help
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources

The anniversary effect refers to experiencing grief, loss, or trauma before and around the anniversary of a significant event. Individuals might feel restless or on edge, experience symptoms of PTSD, have trouble sleeping, feel depressed, or even become physically ill. Various situations can trigger this response, such as a death, miscarriage, accident, or assault.

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What Is the Anniversary Effect?

The anniversary effect is a collection of disturbing feelings, thoughts, and/or memories that can occur on or around the anniversary of a traumatic event. This phenomenon commonly affects those with PTSD or those who have lost a loved one, such as a parent or grandparent. Life-changing events like a car accident, a miscarriage, or a traumatic birth can also cause an anniversary effect.1

Traumatic events that may cause the anniversary effect include:2,3

  • Losing a parent
  • A death anniversary
  • Childhood trauma
  • Sexual trauma
  • Car accidents
  • Betrayal
  • Traumatic birth
  • Miscarriages
  • Terrorist attacks
  • Natural disasters
  • Cancer or a severe health diagnosis
  • Divorce
  • Pandemics

Why Do People Experience Anniversary Reactions?

Anniversary reactions are common when someone has experienced trauma or loss on a specific date in years past. Because the body and mind remember trauma, people can continue to have reactions to painful or life-changing events throughout their lives.

Common Anniversary Reaction Symptoms

Many people feel unsettled, restless, or anxious before or around the anniversary of a traumatic event or loss. This response is normal and often expected. Someone may experience symptoms of PTSD, including nightmares, flashbacks, intrusive images, fear, anger, or difficulty sleeping. Depression, sadness, and dread are other emotions that can make functioning difficult.4

Common anniversary reactions include:

  • Flashbacks: PTSD flashbacks are sudden, vivid memories of the event. People may feel like the event is happening in the present, even re-experiencing the trauma through taste, smell, or body sensations.
  • Stress response: The amygdala responds to traumatic memories by preparing the body for fight-or-flight. A trauma anniversary can trigger similar reactions as when the event occurred, including sweaty palms, increased heart rate, chest pressure, or difficulty breathing.
  • Frustration and anger: The anniversary of an event can be frustrating for those who have not healed their trauma. People may experience anger at the unfairness of the situation or the resulting changes.
  • Distressing memories, thoughts, and feelings: The unconscious mind has a way of linking dates with traumatic events. Memories, thoughts, and emotions can arise before individuals even realize the anniversary is nearing.5
  • Body sensations or pain: Some people might notice physical sensations related to the event. For example, abdominal pain felt during a traumatic event can resurface around the anniversary.6
  • Anxiety: Anticipation, dread, and worry about an upcoming event manifest as anxiety. People may feel restless, irritable, or tense. They may ruminate on the event or have a free-floating sense of worry or fear.7
  • Dreams: Dreams allow the brain to process and make sense of an event. However, anniversaries can trigger distressing nightmares. In other cases, some find comfort in visitation dreams in which they see deceased loved ones.8
  • Avoidance: As a trauma anniversary approaches, survivors may engage in avoidance behavior by avoiding people, places, or other trauma triggers. This behavior can be a way to manage or cope with unpleasant memories.

Grief Therapy: How It Works, What It Costs, & What to Expect

Grief Therapy: How It Works, What It Costs, & What to Expect

Grief therapy can be helpful for anyone who is finding their grief is negatively impacting their ability to function in their day-to-day. It also provides a safe, non-judgmental place to explore, unpack, work through, better manage, and potentially find meaning in their grief. If you need help dealing with your loss, a mental health professional is an excellent resource to connect with to recover and heal from your loss.

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How to Cope With an Anniversary Reaction

Fortunately, people can take healthy steps to reduce distress or anxiety as a trauma anniversary approaches. First, being aware of and prepared for the potential reactions can be very helpful. You may feel unsettled or upset during this stressful time, so practice self-compassion, patience, and reverence as you cope.

Here are nine ways to cope with the anniversary effect:

1. Prepare Ahead of Time

Planning for the anniversary ahead of time can help with the feeling of dread and anticipatory anxiety that may arise. For example, consider making plans for the days leading up to or just after the date scheduling extra self-care, or reaching out to your support network.9

2. Commemorate the Event

Unresolved grief can contribute to an anniversary effect. Some people find commemorating the event with a ritual, ceremony, or even a celebration of survival is beneficial. Use some grief journaling prompts to write about or think through the event and your feelings. Ask yourself, “Do some aspects of the event still feel unresolved?”

3. Talk With a Friend or Family Member

Coping with an anniversary effect can be tough. However, you are not alone during this time. Talking your feelings through with a trusted friend or loved one can be a great way to process emotions and get support. Let people know ahead of time what may be helpful. Isolating yourself around an anniversary can be tempting, but this behavior often worsens the situation.

4. Share Your Feelings With Others Who Experienced the Event

Talking with others who experienced the event can be cathartic and validating. Going through a traumatic event together creates a bond of shared experience. Spending time with other survivors can provide relief without having to recount or explain the event.9

5. Set Boundaries With Information About the Event

Liming exposure to constant reminders of worldwide events (i.e., COVID-19) can be difficult. However, cutting back on screen time on the days before and after the actual date can be helpful.

6. Remember How Far You’ve Come

Thinking about how you’ve grown since the event can be very therapeutic. Even the hardest experiences can have a positive effect on your life. Revisit the healthy changes in your journal or with a loved one. Have any positive or unexpected gifts come from your past? Changing your perspective can facilitate post-traumatic growth and healing.

7. Remember Your Reactions Are Okay & Normal

You may feel anxious, scared, sad, or restless before the anniversary of a traumatic event, as your body feels threatened or under stress. Reminding yourself these feelings are temporary can help you pass through them. Tell yourself, “This is just adrenaline. I am safe.”

8. Have Extra Support After the Anniversary

Evidence suggests the days following an anniversary are often the hardest for people. Have extra support or meaningful activities prepared. You can also create a crisis plan for if or when symptoms become severe or you experience thoughts of self-harm.10

9. Give Yourself Time

Be compassionate with yourself and your progress when coping with an anniversary effect. Trauma does not disappear immediately, and recovery takes time. Allow yourself space to grieve and experience your emotions as you work toward healing from trauma.

When to Seek Professional Help

Experiencing symptoms around the anniversary of a traumatic event is normal. However, some people may need extra support during this time. Symptoms that interfere with functioning at school, work, or in relationships could be signs of PTSD or depression. If you have any thoughts of suicide or self-harm, please seek help immediately by calling 911 or going to your nearest emergency room.4

Finding the right therapist can be invaluable when overcoming the anniversary effect. You can look for professionals experienced in PTSD, grief, or trauma in an online therapist directory. Methods like EMDR for PTSD, CBT for PTSD, internal family systems (IFS), and narrative exposure therapy can be beneficial.

In My Experience

Headshot of Michelle Risser, LISW-S Michelle Risser, LISW-S

“Dealing with a trauma anniversary can be extremely upsetting and hard to get through. Remembering this is a common and expected event and preparing yourself can help you cope.”

Anniversary Effect Infographics

What Is the Anniversary Effect   Common Anniversary Reaction Symptom   How to Cope With an Anniversary Reaction

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To help our readers take the next step in their mental health journey, ChoosingTherapy.com has partnered with leaders in mental health and wellness. ChoosingTherapy.com is compensated for marketing by the companies included below.

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Sources Update History

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Chow, A. (2009) Anticipatory Anniversary Effects and Bereavement: Development of an Integrated Explanatory Model, Journal of Loss and Trauma, 15:1, 54-68.

  • Beck, C. T. (2006). The anniversary of birth trauma: Failure to rescue. Nursing Research, 55(6), 381-390.

  • Boynton, Emily. (2021, March). COVID-19 Anniversary Reaction: What It Is and How to Cope. Right as Rain by UW Medicine. Retrieved 02/10/2022 from https://rightasrain.uwmedicine.org/mind/well-being/anniversary-reaction.

  • American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.)

  • Mintz, I. (1971). The anniversary reaction: A response to the unconscious sense of time. Journal of the American Psychoanalytic Association, 19(4), 720-735.

  • Porcelli, P., Fava, G. A., Rafanelli, C., Bellomo, A., Grandi, S., Grassi, L., … & Sonino, N. (2012). Anniversary reactions in medical patients. The Journal of nervous and mental disease, 200(7), 603-606.

  • Barrett, D. (2002, June). Night wars. In International Association for the Study of Dreams International Conference, Medford, MA.

  • Echterling, L. G., Marvin, C., & Sundre, D. L. (2002). The anniversary of the death of a loved one.

  • Nemeth, D. G., Kuriansky, J., Reeder, K. P., Lewis, A., Marceaux, K., Whittington, T., … & Safier, J. A. (2012). Addressing anniversary reactions of trauma through group process: The Hurricane Katrina anniversary wellness workshops. International Journal of Group Psychotherapy62(1), 129-142.

  • Dorahy, M. J. (2020). Exploring an anniversary effect three years after the February 2011 Christchurch Earthquake. Australasian Journal of Disaster and Trauma Studies, 24

Show more Click here to open the article sources container.

We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

April 4, 2024
Author: Michelle Risser, LISW-S (No Change)
Reviewer: Kristen Fuller, MD (No Change)
Primary Changes: Fact-checked and edited for improved readability and clarity.
March 30, 2023
Author: Michelle Risser, LISW-S (No Change)
Reviewer: Kristen Fuller, MD (No Change)
Primary Changes: Updated for readability and clarity. Reviewed and added relevant resources. Added “Why Do People Experience Anniversary Reactions?”, revised “How to Cope With an Anniversary Reaction”. New material written by Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C and reviewed by Kristen Fuller, MD.
March 10, 2022
Author: Michelle Risser, LISW-S
Reviewer: Kristen Fuller, MD
Show more Click here to open the article update history container.

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