Holiday Triggers
Name one external trigger common during the holidays.
Family conflict, parties with alcohol, time off work, financial stress, loneliness.
Thought or fact: “I can’t get through the holidays without using.”
Thought
True or False: Urges last forever if you don’t act on them.
False
Name one grounding skill usable at a holiday event.
Deep breathing, 5-4-3-2-1 senses, stepping outside.
Give one response to someone saying to you “Just have one.”
“No thanks,” “I’m good,” “Not tonight.”
What’s the difference between an internal and an external trigger?
Internal (inside us) - thoughts/emotions/body states
External (outside us) - people, places, events
Give a balanced thought for: “Everyone else is happy except me.”
Many people struggle during the holidays, even if it’s hidden.
What is urge surfing?
Letting urges rise and fall without acting on them.
Name one behavioral coping skill.
Walking, calling support, leaving early, attending a meeting.
True or False: You owe people an explanation for your recovery.
False
Why can positive holiday events increase relapse risk?
Excitement, lowered guard, “I deserve it” thinking.
Name one cognitive distortion common during the holidays and give an example of a thought related to that cognitive distortion.
All-or-nothing thinking, mind-reading, catastrophizing, emotional reasoning.
Why do urges feel stronger during the holidays?
Stress, routine changes, emotional intensity, more triggers.
What does “make room for discomfort” mean in ACT?
Allowing discomfort without trying to escape or fix it with substances.
Name one sign a boundary is being crossed.
Pressure, guilt-tripping, minimizing your needs.
Why can changes in routine during the holidays act as a trigger for substance use?
Changes in sleep, meals, structure, and support can increase stress and reduce coping, making urges more likely.
What question can help challenge an unhelpful holiday thought?
“What’s the evidence?” “Is there another explanation?” “Has this been true before?”
What is one physical sign that an urge is happening in the body?
Tightness, restlessness, racing heart, shallow breathing.
Why is having multiple coping skills important during the holidays?
Not every skill works every time or in every situation.
Why can setting boundaries feel harder during the holidays?
Family expectations, guilt, fear of conflict, traditions.
How can ignoring early warning signs during the holidays increase relapse risk?
It allows triggers and stress to build until urges feel overwhelming.
Why does believing thoughts automatically increase relapse risk?
Thoughts drive emotions and behaviors; believing them increases distress and urges.
What usually happens to urges if someone delays using coping skills for 10–20 minutes?
They often decrease or become more manageable.
Why is it more effective to practice coping skills before a holiday trigger rather than waiting until cravings feel overwhelming?
Practicing skills ahead of time lowers baseline stress, builds confidence, and makes the skills easier to access when urges show up, reducing relapse risk.
What is one long-term benefit of holding boundaries even when it’s uncomfortable?
Increased self-respect, safety, trust, and recovery stability.