Every year, the anniversary of a loved one's death or a traumatic event can trigger intense emotions such as grief, anger, sadness, and anxiety, along with physical symptoms like insomnia. Known as 'anniversary syndrome' or the 'anniversary effect,' this phenomenon affects many people—around 70% of U.S. adults have experienced at least one traumatic event, according to the National Council for Behavioral Health.
The U.S. Centers for Disease Control and Prevention notes that these feelings can be strong and may begin weeks before the date, intensifying as it approaches. However, experts have identified several strategies to help manage these symptoms. Prioritising sleep is crucial; the Mayo Clinic recommends sticking to a consistent sleep schedule, including weekends, to maintain a healthy circadian rhythm.
Exposure to sunlight soon after waking can help regulate the body's internal clock, says nurse practitioner Alexandra Lessem from Banner Health. A balanced diet rich in fruits, vegetables, and foods containing natural melatonin—such as cherries, pistachios, and fish—can also promote restful sleep. Regular physical activity, even just 10 minutes of brisk walking daily, improves sleep quality, according to Benjamin Baird of the University of Texas at Austin.
Mindfulness practices like meditation can reduce anxiety and depression by lowering heart rate and cortisol levels, the Cleveland Clinic reports. Beginners can start with one minute of guided meditation using apps or online resources. Journaling is another valuable tool; Mental Health America emphasises that acknowledging painful feelings is essential for healing.
Finally, experts advise against isolation. Making plans with loved ones, such as watching a film or playing board games, can provide distraction and support. Clinical psychologist Laura Murray from Johns Hopkins suggests that telling others not to mention the event beforehand can help reduce stress for those struggling with the anniversary.
