This worksheet is designed to help you reflect on your needs and boundaries as you navigate family gatherings during the holidays. Answer each question thoughtfully to create a personalized plan for self-care and emotional safety.

1. What’s your primary reason for attending this holiday gathering?

(Reflect on whether it’s for connection, obligation, or tradition.)

2. Which family dynamics or individuals tend to trigger difficult emotions for you? Why do you think that is?

(Identify potential triggers and the emotions they bring up.)

3. What emotional boundaries do you want to set?

(Consider which topics or interactions you want to avoid.)

4. How do you plan to protect your time?

(How long will you stay, and what will your exit strategy be?)

5. What financial boundaries are important for you this year?

(Think about gift-giving, travel, or other holiday expenses.)

6. What self-care strategies can you use before, during, and after the event to stay grounded?

(List practices like mindfulness, journaling, taking breaks, etc.)

7. Should you attend this gathering, or would it be healthier to skip it this year?

(Reflect on whether attending is aligned with your well-being.)

8. If attending, how will you communicate your boundaries to your family in advance?

(Think about how to let family members know about your boundaries.)

9. What will you do if you feel triggered in the moment?

(Identify coping strategies you can use, such as deep breathing, taking a walk, or calling a supportive friend.)

10. What support do you need after the gathering to decompress?

(Plan for self-care or debriefing after the event is over.)