Holiday Stress & Coping
Name one healthy way to cope with holiday stress.
Deep breathing, talking to staff, grounding, taking space, or listening to music.
What is a trigger?
Anything that brings up strong emotions, urges, or symptoms.
People diagnosed with schizophrenia can never work or have relationships.
Myth — many people live meaningful lives with support and treatment.
Name one DBT skill that can help during the holidays.
TIPP, wise mind, opposite action, self-soothing.
What is “sensory self-care”? Give an example.
Using the senses to calm the mind. Example: holding something soft or smelling peppermint.
What is grounding? Give one example.
Grounding helps bring attention back to the present. Example: 5-4-3-2-1 senses technique.
True or False: cravings always keep increasing if you don’t give in.
False — cravings rise and fall like waves.
Myth or fact: BPD is untreatable.
Myth — therapies like DBT are highly effective.
What is radical acceptance?
Accepting reality as it is, even if you don’t like it, to reduce suffering.
Name a way to participate in holiday activities without feeling overwhelmed.
Taking breaks, joining for a short time, choosing calm activities.
How can setting boundaries help during the holidays?
Boundaries reduce overwhelm and prevent emotional overload by protecting your energy.
Name a holiday situation that might trigger cravings for some people.
Loud gatherings, memories, stress, loneliness, or change in routine
Name one evidence-based treatment for BPD or schizophrenia.
DBT for BPD; CBTp or antipsychotic medication for schizophrenia.
Name one relapse-prevention skill that works even inside the hospital.
Distraction, talking to staff, journaling, grounding, planning ahead.
What’s one self-compassion phrase you could tell yourself?
I’m doing my best.” “It’s okay to take things slow.” “I deserve care.”
What’s one way to cope if you’re feeling isolated during the holidays?
Reach out to a peer or staff, join unit activities, write a card, or practice self-compassion
Give two coping strategies for cravings using the “urge surfing” idea.
Notice the craving without fighting it; breathe through the peak; remind yourself it will pass.
Myth or fact: Stress can make symptoms worse even if you're taking medication.
Fact — stress can impact symptoms, but coping skills help
List three things you could include in a personal coping plan.
People to talk to, grounding skills, self-care activities, warning signs.
Create a mini holiday self-care plan.
Example: breathe when stressed; attend one activity; journal before bed; ask for support.
List two physical signals your stress is increasing and one skill to manage it.
Signals: fast heartbeat, muscle tension, restlessness.
Skill: breathing exercises, cold-water grounding, stretching, talking to staff.
Create a holiday-specific “if–then” plan.
If I feel overwhelmed then I will step out, breathe, or talk to staff.
Explain why substance use can worsen mental health symptoms.
It can interfere with medication, increase stress, and disrupt brain chemistry.
How can connecting with others on the unit support recovery?
Builds support, reduces isolation, and provides encouragement and accountability.
Give one example of a respectful holiday boundary.
I can join for 20 minutes but may need a break.”