5 Essential Tips for Protecting Your Emotions and Managing Triggers - Episode 29
The holiday season often stirs a wide range of emotions, from joy and anticipation to stress and sadness. These emotional shifts can be amplified by spending extended time with family and friends, especially when old dynamics resurface. This environment can evoke emotional triggers, pulling us back into the roles and patterns of our younger selves, whether as children or adolescents.
Recognizing and understanding these emotional triggers is essential for navigating the holiday season with balance. Family interactions—such as sibling rivalries, probing questions from relatives, or unresolved tensions—can activate past emotions, leaving us feeling vulnerable. By becoming aware of these triggers, we can choose to respond from a centered and grounded place, rather than reacting impulsively. Awareness is the foundation for maintaining emotional balance during the holidays.
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This episode covers:
(01:24 - 01:35) Overview of the Adult Chair® Model, explaining the three states of being: the Child Chair, the Adolescent Chair, and the Adult Chair.
(02:07 - 02:17) Why the holidays can be triggering, including old dynamics and expectations that resurface during family gatherings.
(05:26 - 05:36) Learn how declining invitations that don't align with your energy is a form of self-care.
(10:06 - 10:16) How grounding yourself before arriving at any holiday event can help regulate your emotions and shield your energy.
(19:08 - 19:30) Recap of the five tips for managing emotional triggers and protecting energy during the holidays.
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Practical Tips for Protecting Your Energy
Navigating the emotional complexity of the holidays doesn’t have to feel overwhelming. With thoughtful preparation, you can protect your energy and maintain emotional well-being. Here are three impactful strategies to support you during the holiday season:
1. Decline Invitations That Drain Your Energy
Your emotional health should always take priority. Attending every event or gathering isn’t an obligation—especially if it feels draining or misaligned with your energy. Declining invitations that don’t support your well-being is an act of self-care, allowing you to preserve your energy for experiences that truly uplift you.
2. Prepare Gentle Talking Points
Holiday conversations often drift into uncomfortable or sensitive topics, which can be triggering. Preparing a few gentle but firm responses can help you redirect or set boundaries around these discussions. For instance, having phrases ready like “I’d prefer not to discuss that today” can keep you feeling in control while avoiding unnecessary emotional strain.
3. Center Yourself Before Events
Before attending a holiday event, take a moment to center yourself. Practices like deep breathing, meditation, or visualizing a protective energy bubble can help ground you and establish a clear boundary. Setting an intention—such as focusing on joy or staying present—can also serve as an emotional anchor, helping you navigate the gathering with greater resilience.
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The Importance of Setting Boundaries
Setting boundaries is important for maintaining emotional health during the holiday season. Knowing your limits, from how long you stay at an event or when to excuse yourself, can help you avoid unnecessary emotional triggers.
Establishing a time limit for gatherings can prevent emotional overwhelm and also give you the freedom to leave when you feel it’s necessary. Remember, walking away from an uncomfortable situation is not a failure; it’s an act of self-respect. Protecting your energy by setting boundaries is a powerful way to meet your emotional needs during this busy season.
Final Thoughts
The holidays can be a joyful time, but they can also present emotional challenges as old triggers resurface. By recognizing these emotional patterns, setting boundaries, and protecting your energy, you can create a more balanced and fulfilling holiday experience.
Prioritize your emotional health, practice grounding techniques, and allow yourself the freedom to navigate the season on your terms. This holiday season, gift yourself the tools for emotional resilience and self-care to ensure you can enjoy the festivities while staying connected to your true self.
Favorite Resources For Emotional Wellness for Midlife Women
Hello Inner Light Feel It to Heal It Mini Course: Learn a body centered approach to feeling your feelings and use your deepening connection with you body and emotions as a tool for healing and authentic living!
The Mindful Muscle Book Bundle is 365 days of meditations and a journal to help you set a positive tone for your day, cultivate mental calm in a chaotic world, stabilize your thoughts, reduce overwhelm and fear and build consistency in developing your mindful muscle.
The Adult Chair: A Guide to Loving Yourself is a straightforward how-to guide on identifying what “chair” you are in emotionally so you learn to navigate and manage your feelings as an emotionally healthy adult.
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