Trick or Trigger: A Survivor’s Guide to Navigating Halloween
A sharp ‘Boo!’ comes from a pint-sized grim reaper on the doorstep, followed by a soft, adorable ‘Trick or treat?’ It’s a moment designed to make you smile at the joy of youth. For a trauma survivor, however, that innocent surprise can ignite a wave of genuine anxiety and fear.
Navigating a holiday centered on fear requires a bit of planning, but it’s entirely possible to enjoy Halloween while prioritizing your mental well-being. Here are four strategies to protect your peace and find the fun in the festivities:
First, acknowledge that there will be triggers— whether it’s sudden noises, scary decor, or specific costumes– and that it is okay! Give yourself permission to feel what you feel and understand that your reaction is completely valid. Acceptance of these difficult and jarring emotions puts you in a better place to tackle them, head-on!
Second, you don’t have to face the evening alone! A highlight of the day is spending it with trusted friends, family, or even a partner who understands your needs. By having that support system, you have a place where you can lean if you begin to feel anxious or overwhelmed.
Third, prepare a few of your favorite grounding tools ahead of time. This can range from managing your breath, to mindfully observing your thoughts, to focusing on your five senses– whatever puts even a little space between you and the anxiety!
Fourth and finally, take control of your environment and experience. Remember, trick-or-treating is completely optional. If you would rather not have visitors, simply keep your porch light off– a universal signal that you are not giving out candy. If you enjoy handing out treats but want to avoid the potential for startling interactions at the door, you can still participate on your own terms. This can look like leaving a full bucket of candy on your porch and a friendly sign, allowing you to be a part of the spirit without being in it!
This Halloween, let’s be mindful that even innocent scares can have a real impact. By focusing on the fun and festivities, we can help ensure that every ‘Boo!’ is met not with fear, but with a smile, a laugh, and of course, a little bit of candy.
About the Author
James Stinson, IV, LBSW, is a dedicated advocate for trauma survivors, currently serving in two roles as a Trauma Survivor Network Intern and an Intimate Partner Violence Intervention Specialist at the prestigious R Adams Cowley Shock Trauma Center in Baltimore, MD. He will complete his Master of Social Work in December 2025, which will further enhance his clinical skills and deepen his expertise. Fueled by his passion for this work, James intends to continue his career supporting individuals impacted by diverse forms of trauma, with a focus on fostering resilience and empowering them as they navigate their personal paths to recovery.