Anniversary Effect: What It Is & How to Cope

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.

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.