Skip to main navigation Skip to main content Skip to footer
  • For Medicare
  • For Providers
  • For Brokers
  • For Employers
  • Search
    Search
    Español
  • For Individuals & Families:
  • For Individuals & Families:
  • Shop for Plans

    Shop for Plans

    • Plans through your employer
    • Learn about the medical, dental, pharmacy, behavioral, and voluntary benefits your employer may offer.
    • Explore coverage through work
  • Log in to myCigna
  • Log in to myCigna
  • Shop for Plans

    Shop for Plans

  • Member Guide
  • Find a Doctor
  • Home Knowledge Center Anniversary of a Traumatic Event: How to Manage Distress

    Managing Distress on the Anniversary of a Traumatic Event

    How to help you manage thoughts and feelings that can be reactivated by an anniversary.

    The anniversary of a traumatic event can trigger distressing memories and emotions. It reminds us that unpredictable events can touch us all. We may recall pain, suffering, and loss. The intensity of our emotions can take us by surprise and feel overwhelming. We can’t erase the memories or turn off natural emotional reactions. We can choose how we respond to them.

    Responding to Anniversary Reactions

    Anticipate a response

    Know that it’s normal to have strong feelings around the anniversary date of a traumatic event. Let others who care about you know that this may be a difficult time. Ask for the support you may need. Arrange your schedule to allow a time and a place to grieve if needed.

    Allow your reaction

    Don’t try to ignore or deny your feelings. You may feel grief, anger, anxiety, exhaustion, or something else. You may just feel numb. These are all normal reactions. Talking with people who care about you can help you process your feelings. Cry if you need to. Some people find it helpful to let feelings flow out on paper or address them in a creative way, such as with painting or music.

    Find meaningful ways to honor the day

    Perhaps you have your own rituals. You may prefer to be with others —family, friends, or the community. Commemorative ceremonies or activities allow us to express our feelings and remind us that we’re not alone in our grief. Helping others can be another positive way to mark the day such as volunteering or making a donation. This can be an antidote to the sadness and helplessness that resurge on anniversaries.

    Reach out

    Leaning on others who care about you can help you feel stronger in difficult times. Talking to others keeps you from being alone with troubling memories. You can get other viewpoints and a chance to share your feelings. It’s also an opportunity to enjoy time together and allow your focus to shift away from thoughts of the tragedy.

    Remind yourself of your resilience

    Anniversaries can make us feel powerless and fearful all over again. The images we see, the stories we hear, and our own memories can increase our stress. Change your perspective by recognizing the strength you’ve used to move forward from the event to where you are now. That strength is always with you, even if it doesn’t feel like it. Keep actively look for what’s positive in your life and what makes you grateful.

    Find ways to restore balance

    If your mind is caught up in “what-ifs” or “if-onlys,” try to bring your thoughts to this moment instead. See if you can stay in the here and now. Focus on your breathing and take nice slow, deep breaths. Try to release the stress from your body as you breathe out. Try these simple techniques or other activities that help you relax and release tension—reading a good book, walking outdoors, or enjoying a hobby. Avoid substance use or other unhealthy coping methods.

    Cigna Healthcare Can Help

    If you have Employee Assistance Program (EAP) coverage through Cigna HealthcareSM, we are available by phone at any time to help you understand what services are available to support you during this time.

    Tags

  • Employee Assistance Program
  • Sadness
  • Grief
  • Trauma
  • The information provided is for educational purposes only. It is not medical advice and is not a substitute for proper medical care provided by a doctor. Cigna Healthcare assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of the information provided.

    I want to...
  • Get an ID card
  • File a claim
  • View my claims and EOBs
  • Check coverage under my plan
  • See prescription drug list
  • Find an in-network doctor, dentist, or facility
  • Find a form
  • Find 1095-B tax form information
  • View the Cigna Healthcare Glossary
  • Contact Cigna Healthcare
  • Audiences
  • Individuals and Families
  • Medicare
  • Employers
  • Brokers
  • Providers
  • Secure Member Sites
  • myCigna member portal
  • Health Care Provider portal
  • Cigna for Employers
  • Client Resource Portal
  • Cigna for Brokers
  • The Cigna Group Information
  • About Cigna Healthcare
  • The Cigna Group
  • Careers
  • Newsroom
  • Investors
  • Suppliers
  • Third Party Administrators
  • International
  • Evernorth Health Services
  • Cigna Healthcare. All rights reserved.
  • Privacy
  • Terms of Use
  • Legal
  • Product Disclosures
  • Company Names
  • Customer Rights
  • Accessibility
  • Non-Discrimination Notice
  • Language Assistance [PDF]
  • Report Fraud
  • Sitemap
  • Washington Consumer Health Data Privacy Notice
  • Cookie Preferences
  • Disclaimer

    Individual and family medical and dental insurance plans are insured by Cigna Health and Life Insurance Company (CHLIC), Cigna HealthCare of Arizona, Inc., Cigna HealthCare of Illinois, Inc., Cigna HealthCare of Georgia, Inc., Cigna HealthCare of North Carolina, Inc., Cigna HealthCare of South Carolina, Inc., and Cigna HealthCare of Texas, Inc. Group health insurance and health benefit plans are insured or administered by CHLIC, Connecticut General Life Insurance Company (CGLIC), or their affiliates (see a listing of the legal entities that insure or administer group HMO, dental HMO, and other products or services in your state). Accidental Injury, Critical Illness, and Hospital Care plans or insurance policies are distributed exclusively by or through operating subsidiaries of The Cigna Group Corporation, are administered by Cigna Health and Life Insurance Company, and are insured by either (i) Cigna Health and Life Insurance Company (Bloomfield, CT). The Cigna Healthcare name, logo, and other Cigna Healthcare marks are owned by The Cigna Group Intellectual Property, Inc.

    All insurance policies and group benefit plans contain exclusions and limitations. For availability, costs and complete details of coverage, contact a licensed agent or Cigna Healthcare sales representative. This website is not intended for residents of Arizona and New Mexico.

    Selecting these links will take you away from Cigna.com to another website, which may be a non-Cigna Healthcare website. Cigna Healthcare may not control the content or links of non-Cigna Healthcare websites. Details