If you, like 113 million other people, watched the Super Bowl in February, you probably saw singer Rhianna's pregnancy announcement reveal.

While Rhianna's excitement about being a mom is understandable, it's kind of tough for those dealing with infertility to be involved in the celebration – especially when they aren't expecting it.

So how do you handle triggering situations? If you found yourself dealing with big emotions in the middle of a Super Bowl party, what did you do? And how do you handle it when someone unintentionally asks you a hurtful question about your own family building?

In this episode Anne and Jamie Mammenga talk about how to gently, politely extricate yourself from a situation where you don't feel safe or supported. Whether you went to get more nachos you really didn't want, or remembered a task or meeting you urgently needed to attend to, Anne and Jamie said to give yourself permission to walk away.

It's OK to tell a white lie, it's OK to cut someone short, it's OK to suddenly get much more interested in the score, it's OK to enlist a sympathetic friend to jump in and help you remove yourself. It's also OK to treat this as a "learning opportunity" for a person who clearly isn't being sensitive to others — replying with "That's an odd question to ask" is also completely fine.

If this conversation has you back in one of those unpleasant moments, we gotcha. Jamie leads us on a really lovely meditation exercise that will re-center you and help you chase obtrusive thoughts away.

Hear more from Jamie and from The Whole Pineapple podcast from our website: https://thewholepineapple.com/.