The Power of Holding Space for Difficult Emotions

We all face difficult emotions – sadness, anger, overwhelm, disappointment. Our natural instinct is to fix, solve, or cheer up ourselves and others. But sometimes, the best support we can offer (or receive) is simply being present, without judgment or the need to change how we feel. This is the art of holding space.

What Holding Space Is (and Isn’t):

• It’s about presence: Being fully present with your own emotions or those of someone else, offering your attention and empathy.
• It’s NOT about fixing: Resisting the urge to give advice, distract, or minimize the feelings.
• It’s about validation: Acknowledging the legitimacy of the emotions, both internally (“It makes sense I’m frustrated”) and externally (“I understand this is hard”).

Why Holding Space Matters:

• Releases Pressure: Trying to force positivity can make things worse. Allowing emotions to exist decreases their intensity over time.
• Builds Self-Trust: You learn to rely on your own strength to navigate tough feelings, building resilience.
• Fosters Connection: Feeling truly heard and understood deepens relationships and offers greater support than unsolicited advice.

How to Hold Space for Yourself:

1. Identify the Emotion: What are you feeling? Name it without judgment (sadness, anger, etc.)
2. Notice Your Body: Where do you feel the emotion physically? Simply observing sensations can create distance.
3. Self-Compassionate Talk: Offer yourself kind phrases (“This is tough, and it’s okay to feel this way”). Feeling overwhelmed? My free Self-Compassion Companion guide has a whole list of validating statements to help you get started. Download below

Want to Dive Deeper?

If you’re ready to build a more compassionate relationship with yourself, my Mindful Moments Weekly program offers guided audio exercises and reflections to transform your inner voice. Check out the full details in The Mental Wellness Space store.

It’s a subscription that gives you an immersive mindfulness experience to expand into a consistent practice. Each week you’ll receive:

• Guided Audio Sessions: Affirmations and reflections that reshape your self-talk.
• Digital Guide & Journal: A space to deepen your reflections and track your growth.
• Printable Mindfulness Coloring Pages: Because relaxation can be creative too!

Why You’ll Love It:

• Transform Harsh Self-Talk into Kindness: Replace negativity with compassion.
• Feel More Mindful in Every Moment: Better focus and less stress.
• Boost Your Self-Compassion and Self-Esteem: It’s time to be your own best friend.

Exclusive Bonuses!

You’ll start with the first weekly affirmation and reflection exercise and receive the following bonus audios to add to your tool chest.

• Body Scan Relaxation (you’ve got this one)
• Emotion-Focused Mindfulness: Observe Without Attachment
• The Enchanted Forest Bedtime Story
• Journey to the Crystal Cave Bedtime Story
• Embracing Self-Love: A Meditation for Self-Acceptance
• Breathwork for Calm: A 4-7-8 Breathing Technique
• A Guided Progressive Muscle Relaxation (you’ve got this one)

What’s even better is you don’t need to download any files! You’ll be able to listen to these audios in the podcast app of your choice.

Ready to make your inner voice your biggest supporter?

References

Mamede, André et al. “Mindfulness as a Protective Factor Against Depression, Anxiety and Psychological Distress During the COVID-19 Pandemic: Emotion Regulation and Insomnia Symptoms as Mediators.” Frontiers in psychology vol. 13 820959. 1 Apr. 2022, doi:10.3389/fpsyg.2022.820959

Janssen, Math et al. “Effects of Mindfulness-Based Stress Reduction on employees’ mental health: A systematic review.” PloS one vol. 13,1 e0191332. 24 Jan. 2018, doi:10.1371/journal.pone.0191332