Navigating Holiday Anxiety

Genna Marie • December 23, 2024

Navigating Holiday Anxiety: Sharing Life Changes with Friends and Family

The holidays often come with a mix of joy, nostalgia, and, for many, a wave of anxiety. While the season brings opportunities to gather with loved ones, it can also highlight the discomfort of sharing personal changes—divorce, job transitions, new relationships, or shifts in beliefs. If you find yourself bracing for those well-meaning but intrusive questions like, “What’s new with you?” or “Where’s your partner?” you’re not alone.

Here are a few strategies to help navigate the holidays when you feel hesitant to share your personal journey:

1. Reflect on What You’re Ready to Share

Before heading into any gathering, take a moment to check in with yourself. What parts of your story feel okay to share? What feels too raw or private? You don’t owe anyone an explanation, and setting these boundaries ahead of time can ease your anxiety.

2. Lean on ‘The Pause’

When questions or comments catch you off guard, remember to “practice the pause.” This simple act of breathing and grounding yourself before responding can help you stay centered and prevent emotionally charged replies. Silence is okay; you don’t need to rush into an answer.

3. Redirect the Conversation

Sometimes, the easiest way to steer clear of uncomfortable topics is to pivot. If someone pushes for details, gently redirect the conversation. Ask them about their lives, recent trips, or favorite holiday traditions. People generally love talking about themselves, and it can shift the focus away from you.

4. Build a Support System

If you anticipate a tough time, identify a trusted ally at the gathering—someone you feel safe with. A quick check-in with them during the event can be grounding. It might also help to plan an exit strategy, whether it’s stepping outside for fresh air or deciding how long you’ll stay.

5. Give Yourself Grace

Life changes are hard enough without feeling like you must package them into a perfect narrative for others. Give yourself permission to be human. It’s okay to feel messy, unsure, or even protective of your story. Remember, the people who truly care for you will respect your boundaries and offer support without judgment.

6. Create Your Own Holiday Moments

If traditional gatherings feel too overwhelming, consider carving out space for yourself. Host a small celebration with people you feel comfortable around, or create your own rituals to honor where you are in your journey.

7. Prepare for the Unexpected

Despite all the planning, someone may still say something hurtful or awkward. When this happens, it’s okay to step away, take a deep breath, and remind yourself that their words reflect their perspective, not your worth.

Final Thoughts

The holidays can be a tender time, especially when you’re navigating life’s transitions. Approach each gathering with kindness—for yourself and others. Every step forward, no matter how small, is a testament to your resilience and growth.

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Staying Grounded in Uncomfortable Conversations

By Genna Marie • July 27, 2025

How to hold onto yourself when things get tense Uncomfortable conversations are a part of life. Whether it’s a disagreement with a partner, an awkward talk with a family member, or confronting a friend who crossed a line — tough moments will find us. And when they do, it’s easy to lose your footing. You might find yourself going silent to avoid conflict, saying things you don’t mean, or walking away feeling drained and unsettled. But what if you could stay grounded, clear, and true to yourself — even when the conversation feels messy or hard? ⸻ 1. Anchor Yourself Before You Speak Before the conversation even starts, check in with yourself: • What am I feeling right now? • What do I hope will come from this conversation? • What do I want to make sure I don’t compromise on? Example Practice: Take 3 minutes to write in your notes app: • “I feel frustrated because I haven’t felt heard.” • “I want more understanding — not just to be ‘right.’” • “I don’t want to leave this conversation doubting my worth.” Even this brief prep work can shift your entire approach. ——— 2. Lead With Curiosity, Not Defense It’s natural to feel defensive when something lands the wrong way. But instead of jumping in with: “That’s not true.” Try: “Can you say more about what you mean?” “I hear you — but I’m not sure I understand yet.” This keeps the conversation from spiraling and helps you stay present without needing to agree. Example Practice: Pause for just 5 seconds before replying — and choose a “curious opener” instead of a rebuttal. Write a few go-to lines you can use when your emotions rise: • “I want to understand your point, but I’m having a reaction right now.” • “Let’s slow this down — this matters to me.” ⸻ 3. Listen to Hear — Not Just to Respond In uncomfortable conversations, it’s easy to listen while preparing your defense. But when we do that, we miss the actual message — and conversations become battles instead of bridges. Example Practice: Try this during your next tough conversation: • When they finish speaking, repeat back what you heard: “What I’m hearing is that you felt left out when I didn’t include you in that decision. Is that right?” • Let them clarify if needed. Only then — after they feel heard — share your perspective. This doesn’t mean you have to agree. It means you’re choosing connection over combat. ⸻ 4. Protect Your Calm Without Playing Small You can be calm and firm. You can hold your boundary without raising your voice. Example Practice: Practice a few lines aloud before the conversation — just like you’d rehearse a presentation: • “I want to continue this conversation, but not like this.” • “It’s important to me that we both feel respected — and I’m feeling a little overwhelmed right now.” • “Let’s pause. I want to respond with care, not defensiveness.” ______ How I Can Help If you’re facing a conversation that feels overwhelming, emotional, or uncomfortable — you don’t have to go in alone. I offer 1:1 coaching sessions to help you: • Sort through your thoughts and emotions beforehand • Understand your needs and how to express them • Prepare your language with confidence and care • Stay regulated and grounded — no matter the outcome Together, we’ll practice clarity without defensiveness. Boundaries without shutdown. Truth without fear. Message me to book a session. You deserve support that honors your voice — and your peace.

Navigating Holiday Anxiety