Experts call this \u201canniversary syndrome\u201d or the \u201canniversary<\/a> effect,\u201d and every person\u2019s experience is unique. Some 70 percent of U.S. adults say they\u2019ve experienced at least one traumatic event, according to the National Council for Behavioral Health<\/a>.<\/p>\n \u201cDuring these times, these feelings and reactions can be strong and often \u2018take you back,\u2019\u201d the U.S. Centers for Disease Control and Prevention<\/a> says. The symptoms might begin in the weeks before and intensify as the date nears, the CDC adds. Some may continue for weeks after the anniversary.<\/p>\n But these symptoms don\u2019t last forever and experts have identified several steps people can take to feel relief, both mentally and physically.<\/p>\n Traumatic anniversaries can bring up feelings of grief, anxiety and sadness. Experts say there are steps to help counter these effects (AFP via Getty Images)<\/p>\n The rhythms of health<\/p>\n Getting the federally-recommended seven hours of sleep a night<\/a> is important but so is sticking to a schedule. If you don\u2019t keep a sleep routine, it can throw off your circadian rhythm – the body\u2019s way of regulating hormones, digestion and temperature, according to the Cleveland Clinic<\/a>.<\/p>\n Disrupting that internal clock can worsen the anniversary effect and also increase the likelihood of developing anxiety and depression.<\/p>\n So stick to a sleep schedule. That means going to bed and waking up at the same time, including on weekends, the Mayo Clinic<\/a> instructs.<\/p>\n Going for a walk in sunlight, within the hour you wake up, helps signal to your brain and body that it\u2019s daytime, says Banner Health<\/a> nurse practitioner Alexandra Lessem, \u201csetting the circadian clock.\u201d<\/p>\n If you can\u2019t be outside, sitting by an open window with direct sunlight has a similar effect.<\/p>\n A balanced diet packed with fruit and vegetables is crucial for a good night\u2019s sleep. Several foods naturally contain melatonin<\/a>, such as cherries, pistachios, almonds, eggs and fish, the National Institutes of Health says, and can help make you sleepy.<\/p>\n It\u2019s important to drink plenty of water and move your body every day. As little as 10 minutes of moderate or vigorous activity, such as walking briskly or running, is enough to get more restorative sleep, Benjamin Baird, research assistant professor of psychology at the University of Texas at Austin<\/a>, said.<\/p>\n Mindful medicine<\/p>\n A few minutes of meditation a day helps with symptoms of anxiety, depression and trauma, and lets people connect with their inner self.<\/p>\n The ancient mind-body practice regulates the sympathetic nervous system, lowers the heart rate<\/a> and levels of the stress hormone cortisol, the Cleveland Clinic<\/a> says.<\/p>\n If you are new to meditation, begin with just a minute and build from there. There are a number of styles but some easy places to start include mindfulness meditation, which focuses on the breath, a certain image or feeling, or mantra meditation which has users repeat a certain word or phrase.<\/p>\n Guided meditation – following an expert in person or in one of many online apps – can help beginners tap into the process.<\/p>\n Journaling is a valuable practice for coping<\/a> with the \u201canniversary effect.\u201d It is widely used in therapy to help patients process painful feelings – and focus their minds on what they are grateful for or positive experiences.<\/p>\n \u201cIt may feel safest to bury painful feelings and avoid confronting them, but acknowledging what happened and how it has impacted you is an important part of healing,\u201d the non-profit Mental Health America<\/a> says.<\/p>\n Meditation can help to lower heart rate and levels of the stress hormone cortisol. The practice is thousands of years old (AFP via Getty Images)<\/p>\n Social service<\/p>\n As a difficult date on the calendar approaches, reach out to family and friends.<\/p>\n \u201cThere are some folks that, even months before, are nervous about the anniversary,\u201d Laura Murray, a senior scientist in mental health and a clinical psychologist at Johns Hopkins Medicine, said in a statement<\/a>. \u201cThey’re thinking about it, trying to figure out how to manage it – we sometimes describe this as spinning.\u201d<\/p>\n Telling others not to bring up a death or traumatic event in the days before an anniversary can help friends or family struggling with trauma to avoid undue stress.<\/p>\n Make plans – even if it\u2019s something small like going to a movie with a loved one or a board game night with friends. \u201cIt is important not to isolate yourself. Instead make efforts to be with others,\u201d the National Center for PTSD<\/a> says.<\/p>\n If you don\u2019t want to confide in friends and family, talk to a trauma therapist. These experts are specifically trained in techniques such as eye movement desensitization and reprocessing therapy. The therapy, first tested in 1989, involves moving your eyes a specific way while you process traumatic memories. It can improve mood without having to talk about negative events, the Cleveland Clinic<\/a> says.<\/p>\n All in the technique<\/p>\n Mental health experts recommend some tools that can alleviate the anniversary effect.<\/p>\n If you are feeling stressed or stuck thinking about the event, focus on the five senses – sight, smell, touch, sound and taste – to bring you back to the present, the National Alliance on Mental Illness<\/a> says. This might start with the feel of your clothing, the sound of bird chirping nearby or the smell of food wafting from a restaurant.<\/p>\n \u201cThen notice four of each, then three of each, and so on,\u201d the alliance advises.<\/p>\n![\"Traumatic](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/04\/54a951f542ef456a2dae37d178ab21df.jpeg\"\/)
<\/p>\n![\"Meditation](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/04\/85e5f4a4f2a679a32b428846eb3bed5d.jpeg\"\/)
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