Holiday Relapse Prevention Plan
What are two reasons it’s important to have a relapse prevention plan during the holidays?
Increased triggers (stress, parties, boredom) and temptation (social pressure, availability of substances).
What are the four kinds of communication?
Passive, Aggressive, Passive-Aggressive, and Assertive
Why can boredom during the holidays be a trigger for relapse?
It can lead to seeking out unhealthy habits for excitement or distraction.
What is self-care, and why is it important during the holidays?
Self-care means prioritizing activities that support physical, emotional, and mental well-being. It’s important to manage stressors and reduce relapse risk.
What is a grounding technique you can use when feeling overwhelmed or triggered during a holiday event?
The Answer needs to be specific and actionable such as; 5-4-3-2-1 grounding technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste to bring yourself back to the present moment.
Name three factors you should include when creating a holiday relapse prevention plan.
1) Identify triggers, 2) Create coping strategies, 3) Develop a support system.
How does practicing refusal skills beforehand help during real-life holiday situations?
It builds confidence, reduces anxiety, and helps you stay prepared under pressure.
Name two healthy activities you can do during the holidays to fight boredom.
Exercise, start a hobby, volunteer, read a book, or plan holiday outings with sober friends.
Name two ways to practice physical self-care during the holidays.
Exercise regularly, get enough sleep, eat nutritious meals, or take short walks.
What is one preventive strategy you can use to avoid cravings when attending a holiday gathering where alcohol or other substances may be present?
Arrive with a trusted support person or have a planned exit strategy if you start feeling uncomfortable. Bringing your own non-alcoholic beverage can also help reduce pressure to drink.
What strategy can you use if you realize your holiday relapse prevention plan isn’t working as expected?
Pause, evaluate your triggers, use coping tools, reach out to support (sponsor, friend, therapist), and adjust the plan.
What can you say if someone continues pressuring you to drink after you’ve refused?
“I appreciate it, but I’m really not interested,” or “I’ve already made up my mind to be sober.”
How can creating a holiday schedule help reduce boredom?
It keeps you busy, prevents idle time, and ensures productive or enjoyable activities are planned.
How can setting boundaries be an important part of holiday self-care?
It helps avoid stress and emotional overwhelm by saying “no” to situations that don’t align with your recovery.
When identifying early warning signs of emotional triggers, what are two common indicators that may signal you’re at risk of relapse?
Common early warning signs include increased irritability, social withdrawal, excessive stress, feeling overwhelmed, or experiencing cravings more frequently.
Why is it important to share your sobriety with trusted friends or family members?
It increases accountability, provides support, and ensures they understand your needs.
What are the core components of assertive communication?
Confident body language, eye contact, clear and direct words.
Name a low risk activity can you do alone and one with others if you find yourself alone and or with friends during the holidays?
Call a supportive friend, attend a support group meeting, engage in a hobby (sport), or get a mani pedi.
What’s an example of emotional self-care during a stressful holiday gathering?
Taking a break in a quiet space, deep breathing, or calling a trusted support person to talk through feelings.
What is a coping skill you can use to process holiday stress or negative emotions in a healthy way?
Journaling about your thoughts and feelings can help you identify triggers, process emotions, and find solutions to manage stress during the holidays.
What is one thing you can do to strengthen your own holiday replace prevention plan?
Be specific and thorough.
Display a short example of effective refusal with a teammate pretending to be a pushy family member.
I will evaluate for realism.
Identify two normally high risk activities that have low risk alternatives or can be altered into low risk activities.
Going to the sports bar can turn to watching at home with friends, etc.
What strategies can help you stay connected to your support system during the holidays?
Attend AA/NA meetings, schedule check-ins with sober friends, call your loves ones, or attend church.
What’s the difference between and preventive strategy and a coping skill? Give an example of each.
Preventive strategies are for avoidance and mitigation while coping skills are to help you through.