If you’re the adult child of a parent with borderline or narcissistic personality disorder, the holidays can feel more stressful than joyful. In this episode, I’m sharing practical, actionable strategies to help you navigate these tricky family dynamics while prioritizing your mental health. From setting boundaries to managing emotional triggers, we’ll cover everything you need to make it through the season with more peace and less drama.

Here’s what you’ll learn:

• How to set realistic expectations for family interactions.
• The key to creating a holiday game plan that works for you.
• Emotional regulation strategies to stay grounded when you’re triggered.
• Why avoiding conflict can be more powerful than engaging.
• Using the gray rock method to deflect negativity and maintain calm.
• Recognizing scapegoat dynamics—and how to protect yourself.
• Affirming your right to step away from harmful situations.
• Why self-care is non-negotiable during the festive season.

Listen now to reclaim your holidays with confidence and clarity!

Download my free guide, 5 Quick Tips for Managing Intense Moments with a BPD or NPD Parent: confidentboundaries.com/guide

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Torie Wiksell is a therapist and coach who specializes in working with the adult children of parents with borderline and narcissistic personality disorders. Torie brings a unique perspective having spent years working with clients with personality disorders and growing up with a mother with BPD. Torie provides online therapy to clients located in WA, OR, and CA, and online coaching internationally.

Disclaimer: This podcast is not therapy. If you are in mental health crisis, please contact the Crisis Lifeline by dialing 988.

You're Not Crazy is a podcast owned and produced by Torie Wiksell and Confident Boundaries, LLC.