The holidays can bring warmth — and weight. This week’s extended Notes from the Couch explores what it means to protect your peace when family dynamics feel complicated. Because saying “no” isn’t rejection — it’s a way to honor your needs and choose connection that feels safe and genuine.

If “but they’re your family” has ever been used to justify hurtful behavior, this conversation is for you. Therapy can be a space to sort through the pressure, guilt, and expectations — and rediscover what truly supports you.

Be well. Be bold.