In this episode, Dr. Tracy Dalgleish shares two of her most trusted strategies for navigating difficult family dynamics—especially during the holiday season when old patterns, expectations, and nervous system triggers tend to flare. Drawing from Acceptance and Commitment Therapy, she explains why we can’t change or control others, and how “dropping the rope” and questioning the stories we tell ourselves can immediately shift our emotional state. With relatable examples, practical guidance, and a compassionate lens, Dr. Tracy helps listeners step out of old cycles, reclaim their bandwidth, and stay grounded—even when others refuse to meet them halfway.
You’ll Learn:
Why trying to change or convince others keeps you stuck in emotional tug-of-war
What “dropping the rope” really means—and how it protects your peace
How family dynamics and nervous system activation intensify during the holidays
The power of asking, “Is this the story I want to tell myself right now?”
How to move out of mental spiraling and into present-moment grounding

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