Grief & loss~12 minGrief supportRelapse prevention
Planning for hard days
Anniversaries, birthdays, holidays — plan ahead for the dates you know will be heavy.
Why this helps
Grief often surges around anniversaries and holidays, and those days are high-risk for relapse too. Deciding ahead of time what you'll do, who you'll be with and what you'll skip makes them easier to get through.
1. The hard dates coming up
March 3 — Dad's birthday
2. What these days usually feel like
3. How I'd like to remember or honor them (a ritual, a visit, a meal, a donation)
4. Who I'll spend the day with, or check in with
5. What I'll skip or change this year — and that's okay
6. How I'll protect my recovery that day (a meeting, a sponsor call, a plan for urges)
7. Something gentle for the day after