Holiday Triggers
What is one holiday-specific situation that commonly triggers anger?
Family dinners, gift exchanges, travel delays, financial stress, being alone.
During the holidays, anger often shows up when which feelings are ignored?
Sadness, grief, loneliness, disappointment.
What DBT skill helps manage emotions when holiday stress builds up?
Emotion Regulation.
What DBT skill helps calm intense anger quickly during holiday chaos?
TIPP.
What does self-compassion look like during the holidays?
Allowing imperfection and rest.
True or False: Feeling irritated while shopping in crowded holiday stores is a common stress response.
True
True or False: Being angry during the holidays means something is “wrong” with you.
False
How does skipping meals during busy holiday days affect anger?
It lowers emotional tolerance and increases irritability.
Which TIPP skill could you use after a tense family interaction?
Cold water, paced breathing, muscle relaxation.
True or False: It’s okay to feel grief or loneliness during the holidays.
True
You’re at a holiday gathering and a relative brings up politics. What just happened?
A trigger occurred.
You feel angry when your holiday plans change last minute. What need may be unmet?
Stability, control, predictability, respect.
What is one PLEASE skill you can practice during the holidays?
Balanced eating, sleep, exercise, avoiding substances.
What does ACCEPTS help with during long or overwhelming holiday events?
Temporary distraction from distress.
Finish this sentence: “This holiday season, I release the need to ___.”
Please everyone / be perfect / do it all.
Why might holiday traditions increase anger for some people?
Pressure to “feel happy,” reminders of loss, rigid expectations, family dynamics.
How can holiday expectations (“This should be magical”) increase anger?
They set unrealistic standards that lead to disappointment.
What is “opposite action” when you feel like snapping at family?
Speaking calmly or taking a break instead.
Name one holiday-appropriate distress tolerance skill.
Taking a walk, holding a warm drink, listening to calming music.
How can social media increase holiday anger?
Comparison and unrealistic expectations.
Name one physical sign your body might show when holiday stress is turning into anger.
Tight chest, clenched jaw, headaches, racing heart.
What is one healthy way to release anger after a stressful holiday event?
Walking, journaling, deep breathing, calling a support person.
Give an example of opposite action at a holiday gathering.
Stepping outside, using a softer tone, choosing not to engage in conflict
Why is it okay to use distraction during the holidays?
It helps prevent impulsive reactions until emotions settle.
Complete: “One coping skill I can use if I feel overwhelmed this holiday is ___.”
Grounding, breathing, stepping away, calling support.