Anniversary Reaction - Coping with the Anniversary of an Event
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Understanding the Anniversary Response
Remembering, recalling and reliving a tragic loss or traumatic event can be very painful. Anniversary dates often bring up the grief and distressing memories as though the loss is new.
Whether it's the first, the sixth, the tenth or the umpteenth anniversary of a death or a tragedy, for survivors it can be very tough to make it through the days and even weeks leading up to the anniversary and then to live through the actual day of the event.
Coping with the anniversary of the death of a loved one, the loss of a public figure, dealing with the aftermath of a natural disaster such as the Japanese Tsunami and Earthquake or Hurricane Katrina or the national trauma of September 11, 2001 can be very challenging not only for family and friends of the person who has died, but also for survivors and witnesses of these events.
There are many things that survivors can do to make marking the anniversary date a bit easier by taking how you will choose to celebrate into your own hands.
Read on to find out more general information about the normal anniversary reaction to an event and the body's response along with helpful suggestions for coping prior to and on the actual date of the anniversary.
Image of Candle by Cohdra.
Summer Months Hold Many Anniversaries
From the end of June to the middle of September we experience:
- * The 2nd year anniversary of the death of Michael Jackson (June 29, 2009)
* The 6th year anniversary of Hurricane Katrina (August 29, 2005)
* The 14th year anniversary of the death of Princess Diana (August 31, 1997)
* The 5th year anniversary of the death of Steve Irwin (Sept 4, 2006)
* The 14th year anniversary of the death of Mother Teresa (September 5, 1997)
* The 10th year of September 11th (Sept 11, 2001)
Finding ways to cope with the anniversary of the death of a loved one, the loss of a public figure, dealing with the aftermath of a natural disaster or a national trauma like September 11, 2001 can be very hard. The deaths not only affect the family and friends of the person who has died, but also affect the survivors and witnesses of the tragic events.
Remembering those Gone Too Soon
What you can do when remembering isn't always a Happy Occasion?
Contents for the Anniversary Reaction Lens
What is an Anniversary Reaction or Response?
Anniversary Dates Cause Nervousness
Nervousness is building ahead
of the one-year anniversary of September 11,
and it's bound to continue
until we get that date behind us.
Art Hogan
Image to Honor the Fallen by Kevin Smith.
Defining an Anniversary Reaction
Anniversary Reaction - A Brief Definition
Dictionary.com defines an Anniversary reaction as...
A psychological reaction, as depression, occurring at a regularly fixed time and associated with the recollection of an emotionally upsetting past experience, as loss of a loved one.
Definition of an Anniversary Reaction
While it is normal for many people to experience an increase in distressing memories of the date and of the event, it is also important for the person experiencing these intense feelings to realize these types of reactions are usually normal anniversary reactions.
Formal Definition - Anniversary Reaction
The National Center for Post Traumatic Stress Disorder provides the following formal definition of an Anniversary Reaction:
- On the anniversary of traumatic events, some people may find that they experience an increase in distressing memories of the event. These memories may be triggered by reminders, but memories may also seem to come from out of the blue while at work, home, or doing recreational activities. An increase in distress around the anniversary of a traumatic event is commonly known as an "anniversary reaction" and can range from feeling mildly upset for a day or two to a more extreme reaction in which an individual experiences significant psychiatric or medical symptoms.
Anniversary Reactions are Upsurges in Grief
Anniversary reactions are brief upsurges in your grief that occur during certain times of the year (for example, during anniversaries of important events, birthdays or holidays) or in the presencesof certain stimuli (for example a special, song, photograph, or location).
These are the days on which you are most reminded of your loss by the painful absence of the person who you love.
Therese A. Rando
How To Go On Living When Someone You Love Dies
Defining an Anniversary Reaction
How To Go On Living When Someone You Love Dies
Amazon Price: $6.74 (as of 02/14/2012)![]()
One of the classic books on coping with the death of a loved one.
What are Common Anniversary Responses?
Common Anniversary Responses
These are often referred to as the anniversary responses, or the body's response to the anniversary of an event. Survivors of loss must learn how to cope with a variety of intense complex emotions and physical responses along with psychological, physiological and spiritual responses.
Common anniversary responses include anxiety, anger, nightmares, flashbacks, depression and fear. Anniversary responses may also include:
- Regret
- Sadness
- Frustration
- Anger
- Fear
- Nightmares
- Depression
- Flashbacks
- Anxiety
- Headaches
- Sleep disturbances
- Eating disorders
- Avoidance of reminders of the disaster
- Reflection on the way in which life has changed
Frayed Heart
Frayed Red Heart by Franci Strümpfer.
More on Loss, Grief and Bereavement
Note to Self
Be kind to myself on the anniversary date.
Take some special time to remember.
Do something kind for someone else in memory of my loved one.
What can I do to Cope with an Anniversary?
Ways to Cope with a Difficult Anniversary
One of the key things for those facing the anniversary of a tragic event, like 9-11 or the Challenger Shuttle Disaster is to avoid watching new reports and news coverage about the tragic events, since the horrifying video clips of the explosions are replayed again and again.
Some additional helpful coping strategies for include:
- 1Talk with others about your thoughts and feelings. Talking with others is one way that many people find helpful in the healing process.
- 2Take time to relax.
- 3Focus on rebuilding yourself and/or your community.
- 4Take care of your health.
- 5Make time to attend to the needs of family, especially children.
- 6Focus on the good times you shared with your loved one, rather than the loss.
- 7Limit your exposure to news reports about the tragic event. This is key for those who may become more anxious, sad or distressed by watching news coverage.
The Secret Anniversaries of the Heart
A beautiful quote for Anniversary Reaction...- The holiest of all holidays
are those kept by ourselves
in silence and apart;
the secret anniversaries of the heart.
Henry Wadsworth Longfellow
Red Rose by Lusmi82
More Strategies for Managing a Life-Changing Event
What can I do on the day of the anniversary?
Remembering the Anniversary Alone
The next two anniversaries,
I will be sitting
at home, by myself.
Debra Shaw
Day Dreaming by Stephie S.
Ways of Coping on the Date of the Anniversary
Planning how you want to spend the anniversary date can make it an easier to get through the day. Whether you choose to celebrate or commemorate, deciding what to do can put the control of the date back into your hands.
The following list is a collection of suggestions that I have compiled over the years with different activities and ideas of what to do on the actual anniversary date:
- 1Gather with friends and families reminisce and tell favorite stories or memories about the person who has died.
- 2Plan a remembrance service, celebration of life or find a special way of honoring the loved one lost.
- 3Take flowers to the grave site, memorial site or location of the tragedy.
- 4Plan a distraction, such as a weekend away or a visit with friends or relatives.
- 5Create a road side memorial for a love one who has died in a car accident.
- 6Make a donation to a charitable organization in the person's name on birthdays or holidays.
- 7Build an ofrenda or altar with portraits, personal goods, clothing, favorite foods and possessions of the deceased family member.
- 8Make a toast or say a prayer or blessing at the start of a family meal.
- 9Listen to their favorite music.
- 10Light a candle.
- 11Look at old photos or videos.
- 12Share memories over tea.
- 13Plant a tree.
- 14Establish a scholarship.
- 15Dedicate a bench or plaque.
- 16Write letters or a journal to the loved one to express your feelings.
- 17Create a new tradition. This can be very helpful during the holidays. Instead of celebrating the same place and the same way as when the loved one was alive, find a new place and a new way.
Examples of Ways of Remembering
The Worldwide Candle Lighting is a way of remembering children who have died. The lighting of the Imagine Peace tower has become a beautiful way of remembering John Lennon on his birthday.
What are some ways to heal after a major loss?
One Year Anniversary
A meaningful quote on the Year Anniversary...- I think the year anniversary
kind of puts an end to
that period of time
when the mourning is over.
Laura Dunham
Ways of Healing Following a Major Loss
- 1Create a way of honoring the loved one who has died. (See the Coping During Times of Stress for suggestions.)
- 2Start new holiday traditions. Find a new place and a new way to celebrate.
- 3Find a way to symbolize or express grief--creatively or otherwise. Expressing the grief, even just in writing or in art, may be a better way of coping than than denying or avoiding it.
- 4Start an organization or cause in your loved one's memory.
- 5Volunteer your time and/or talents. Helping others can be very healing.
- 6Donate in memory of a loved one. Many worthy organizations benefit survivors and victims.
- 7Attend public memorials and ceremonies that mark the anniversary of the tragedy, disaster or other event. Organized ceremonies draw survivors together and allow them to share feelings with others who have been through the same traumatic experience.
- 8Allow yourself to experience feelings of sorrow, sadness and the sense of loss.
- 9Take time to be alone with your thoughts, in remembrance or in prayer.
Articles on the Anniversary Reactions
Understanding Survivors Response to Anniversary Dates
The anniversary reaction can involve several days or even weeks of anxiety, anger, nightmares, flashbacks, depression, or fear.
- Anniversary Reactions
- National Center for Post Traumatic Stress Disorder Fact Sheet on Anniversary Reactions.
- Anniversary Reactions to a Traumatic Event: The Recovery Process Continues
- An article on Anniversary Reaction from the National Mental Health Information Center, Center for Mental Health Services.
- Anniversary Reactions: A Survivor's Guide on How to Cope
- From the Gift From Within Website an article written by Angie Panos, PhD on Anniversary Reactions.
- What Is An Anniversary Reaction?
- Anniversary reactions predictably occur on the anniversary of a particular date. An anniversary reaction is an abbreviated version of your grief that comes as if to remind you that resolving a loss takes longer than any of us would like. From the Strength for Caring site.
- What Is An Anniversary Reaction? - Strength for Caring
- Anniversary reactions predictably occur on the anniversary of a particular date.
Books for Surviving Anniversaries and the Holidays
Most People Feel Better in a Week or Two

- Most people will feel better within a week or two after the anniversary. Over time, the stress symptoms will decrease in both frequency and severity.
People may find it helpful to make specific plans for the anniversary day so that they have other things to occupy their time besides memories of the event.
Some may choose to participate in a commemorative ceremony such as visiting a grave, making a charitable donation, giving blood, helping others, or dedicating the day to spending time with family.
Image of Composition by Beniamin Pop.
Books for On Living After the Loss of Loved One
Anniversary Response in the News
Fetching RSS feed... please stand byDr. Elisabeth Kubler Ross on Mourning
People in mourning have to come to grips with death before they can live again. Mourning can go on for years and years. It doesn't end after a year, that's a false fantasy.
It usually ends when people realize that they can live again, that they can concentrate their energies on their lives as a whole, and not on their hurt, and guilt and pain.
Elisabeth Kubler Ross, MD
Is there an anniversary that is hard for you?
Briefly share if there is a particular anniversary that is difficult for you.
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Colleen Hosler
Jan 9, 2012 @ 8:50 am | delete
- The anniversary of the death of my son is 2-1-2008. The month of January is so hard, when everyone else is celebrating the New Year- I begin the countdown to the worst day of my life.
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Leslie Johnson
Dec 10, 2011 @ 9:25 pm | delete
- I lost my grandma on December 11, 2001. The 10 year anniversary is hitting me harder than I thought it would.
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DavidDove Sep 17, 2011 @ 10:17 am | delete
- Thank you.
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Juanita Ward
Sep 9, 2011 @ 11:49 am | delete
- I lost my son on Dec. 7, 2010. The anniversary day for 1 year is approaching soon. I am going to take off from work and honor this day for him for the rest of my life but I would like to do something with family and friends to keep his memories alive. I had 2 children my son was my first born. Looking for ways to honor him for the rest of my life.
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Jeanne
Nov 17, 2011 @ 12:58 am | delete
- I can understand completely what you are going through. I lost my son on Jan. 2, of this year and am feeling the anxiety of the holidays approaching and then the one year anniversary of his death. I have 3 other children, he was my oldest son, he was 22 when he passed away, and my family like you will always take the day off from work and do what we can to honor him and keep his memory alive. I pray that you will have comfort and peace on Dec. 7th and can enjoy a time of remembering the love and joy you had with your son.
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More Ways of Remembering a Loved One
Learning to Live Again
The grieving process involves learning to adapt and adjust to a life forever changed by the loss, a life that can change in many different ways. This may involve developing new skills, changing a circle of friends, moving, changing jobs, giving up activities and taking on new responsibilities.
Piece by piece, I reenter the world.
A new phase. A new body, a new voice.
Birds console me by flying, trees by growing,
dogs by the warm patch they leave on the sofa.
Unknown people merely by performing their motions.
It's like a slow recovery from a sickness, this recovery of one's self.
Tony Talbot
News about the Anniversary Reaction
Remembering 9/11
Remembering the Anniversary of September 11, 2001

- On the fourth anniversary of the Sept. 11th attack here in New York City,
we plan to mark this solemn occasion by asking siblings to take the lead in this year's ceremony.
In this small way, we acknowledge the special bonds they share with their beloved brothers and sisters who died that day.
Michael Bloomberg
Mayor, New York City
Ways of Remembering September 11, 2001
Resources for Coping with the 9/11 Anniversary
- Anniversary Reactions - National Center for PTSD
- On the anniversary of going through a trauma, some trauma survivors have an increase in distress. These "anniversary reactions" can range from feeling mildly upset for a day or two to a more extreme reaction with more severe mental health or medical symptoms.
- Resources for Survivors and the Public - National Center for PTSD
- Handouts on topics such as what to expect after a disaster, tips for adults, tips for parents dealing with children, the importance of social supports and more.
- Remembering 9/11 - Coping with the Anniversary Effect
- A traumatic event such as a natural disaster, accident, death, or assault, especially a sudden one, makes us feel vulnerable. Understanding the impact of the experience is a major part of coping with the trauma.
- Coping Adults 911 - Mental Health Association
- Anniversaries of tragedies can be difficult times for many people. For some, especially those family members and friends who were directly touched, the anniversary of 9/11 is a powerful reminder of loss.
- Children and the Anniversary of 9-11
- Some tips that may help your child or classroom cope with the 9-11 anniversary.
- Coping With the Anniversary of 9/11
- September 11, 2011 marks the tenth anniversary of a series of terrorist attacks that our nation will never forget. While some have moved forward and recovered from the trauma that occurred on this date, many, especially those who lived in New York City and were in close proximity to the attacks, are still dealing with the fallout of these horrific events.
Books on the 10th Anniversary of September 11, 2001
Resources on Coping After a Tragedy
- Grief: Coping with reminders after a loss
- A helpful article from MayoClinic.com on grief. After someone close dies, reminders can reignite your grief. Learn to cope, heal.
- NIMH: Coping with Traumatic Events
- The National Institute of Mental Health conducts and supports research not only on a wide range of mental health disorders, but also on reactions to national crises and traumatic events.
- CSTS (Center for the Study of Traumatic Stress) Resources
- From the Center for the Study of Traumatic Stress a collection of pdf file Fact Sheets on topics relating to Response and Recovery, Stress Management, Interventions and Treatment and Workplace Preparedness.
Books from Those Left Behind After September 11, 2001
Prior Remembrances of September 11, 2001
- September 11, 2007: Commemoration Activities and Memorials
- A listing of Commemoration Activities and Memorials planned for the sixth Anniversary of September 11, 2002, listed by State. From the Families of September 11.
- Education World: Lesson Planning: Remembering September 11
- Education World offers five lessons to help teachers commemorate the anniversary of the September 11, 2001, attack on the United States. These lessons will keep alive the spirit of patriotism and tolerance stimulated by the events of 9/11.
- Remembering September 11 - CBS News
- Remembering September 11 with images over several Anniversary Events from CBSNews.com
- 9-11 Anniversary Reaction
- 9-11 Anniversary Reactions, from an interview with Dr. Frank Ochberg, Founder of Gift From Within.
Keep the Flame Burning
Candle by Richard McMillan
Remembering Other Anniversaries
Remembering those who have Died
Remembering Diana
Anniversaries are Particularly Difficult

- I do find
the anniversaries particularly difficult,
as do all our family.
Charles, Earl Spencer
Brother of Diana, Princess of Wales
The Round Lake by Nic Pepsi.
More on Diana Princess of Wales
Remembering Steve Irwin
Sorrow and Lasting Pain behind the Faces

- Behind the positive faces
they have shown the world since
that dreadful day,
there can be no doubt there is still deep sorrow and lasting pain.
Sydney's Daily Telegraph
Remembering Steve Irwin on November 15

November 15 was designated as a commemorative day in honor Steve Irwin, with suggested family activities including wearing khaki and camping in the backyard. It has become a day to honor the crocodile hunter.
The day will represent the many things Steve was passionate about.
Get ready to don your khaki's mate.
- Steve Irwin Day - November 15
- Steve Irwin Day, November 15, a day for remembering the Crocodile Hunter, Steve Irwin. The day will represent the many things Steve was passionate about. Get involved in a number of ways including visiting Australia Zoo, having a Back Yard Campout or donning your khakis for Khaki Day.
A New Tradition - Wear Khakis on Steve Irwin Day
Remembering Katrina
Hurricane Katrina - A Significant Anniversary
On holding Mardi Gras the year after Katrina.- I've heard some people say
we can't do it.
But it's a very significant anniversary and I can't imagine it going unmarked without some kind of parade.
It's in our soul to have Mardi Gras.
Arthur Hardy, Voice of Mardi Gras
A Tribute to the Victims of Hurricane Katrina by Amanda Barbarich.
More on Book Relief and Book Relief Efforts
Remembering Hurricane Katrina
- Restoring Homes and Hope along the Gulf Coast
- The American Red Cross helps keep people safe every day as well as in an emergency thanks to caring people who support our work in the community. Please support your local Red Cross
- A Year of Healing: The American Red Cross Response to Hurricanes Katrina, Rita and Wilma
- A downloadable PDF File brochure that is a tribute to the hope, dedication and relief that survivors of the 2005 Hurricane Season received in the days, months and year after the natural disasters hit the Gulf Coast.
- NOLA.com: Hurricane Katrina Archive
- Remembering Katrina Two Years Later from the New Orleans.com (Nola.com)
Comments on the Anniversary Reaction Lens
Are you affected by Anniversary Reactions?
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jimmyworldstar
Jan 15, 2012 @ 2:22 pm | delete
- I'm affected by anniversary reactions such as the death of a loved one, but it's gotten better over time. When you celebrate their life and memorialize them it can bring back some pain, but afterwards it gets better. Sometimes I think about ex girlfriends I've loved but more often than not I forget about the day we broke up or got together.
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vallain
Dec 7, 2011 @ 8:10 pm | delete
- I'm going to feature this on What Were You Doing During Great Moments in Recent History?
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lisadh Aug 12, 2011 @ 10:57 am | delete
- This advice will probably be helpful for our entire nation next month as the 10-year anniversary of September 11 arrives. Hard to believe it's been that long...
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BarbRad
Sep 15, 2009 @ 11:55 pm | delete
- A very useful lens. I'm going to lensroll it to some of my own grief lenses.
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HorseFan
Jul 19, 2009 @ 9:10 pm | delete
- This is a very interesting lens that approaches its subject in a way I hadn't thought of before. I like the organization and especially the photos, including photos of public people with whom so many of us identify. I am betting that on the year anniversary of Michael Jackson's death next year, there will be many people suffering from this reaction.
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About the Author
by Comfortdoc
Kirsti A. Dyer MD, MS, FT is a respected physician, an expert in life challenges, loss, grief and bereavement, professional health educator, professor,... more »
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