In this week’s episode, we’re in Chapter 2 of Rising Above: Journey Within — and why naming what you feel is one of the most powerful things you can do, for your mind and your walk with God.

Back in the 1960s, researcher Anna Katan found that when children said their feelings out loud, they got noticeably better at managing their impulses — a finding therapists still build on today. When you name what you’re feeling, your rational brain calms your alarm system, so you can think instead of just react. It comes down to four moves: notice, name, accept without judgment, then choose your response on purpose. That pause is where your power lives.

And it’s sacred, not just clinical, naming what you feel opens a door to honest prayer. Philippians 4 tells us to bring everything to God, and the peace that surpasses understanding will guard our hearts. Not suppression, not performance just the real you, met by His peace.

I get personal in this episode too, sharing where some of my deepest healing actually happened (hint: not in a pew) — which is exactly why I wrote both books— Faith and Feelings: Embracing Our Humanity, a guided journal to walk you through notice, name, accept, and bring it before God.

This week’s reflection: What messages from childhood shaped how you express your feelings? What am I feeling right now? How does naming it change my response?

See you in Chapter 3, where we sit with Hannah’s story.

Thank you for doing me here! Take care of your self and take care of one another!

Until next time keep Rising!

— Anna Laura

Books

Faith and Feelings: Embracing Our Humanity

Rising Above: Journey Within

Learn more about Anna’s work here: https://www.al-woods.com

Hosted by Anna Laura · Anna L. Woods, MMin. · also known as Coach Anna or Ms. Anna

My Story — A Journey Toward Emotional Wellness, Faith & Healing

In the very first episode of Rising Above Journey, host Anna Laura opens the book that started it all — Rising Above: Journey Within — to Chapter 1. She shares the childhood messages that taught her to silence her feelings, how those unspoken emotions eventually surfaced as anxiety and her first panic attack, and the definition of healing that reshaped her entire journey: not just relief, but wholeness — physically, emotionally, mentally, and spiritually. If you’ve ever wondered whether your faith and your feelings are allowed to coexist, this episode is your answer.

In This Episode

• The childhood commands that taught silence over honesty

• A working definition of healing — physical, emotional, mental, and spiritual wholeness

• Why faith isn’t passive: Ephesians 2:8–9 and James 2:26

• Redefining grief beyond death and divorce

• Why authentic community matters, even beyond the walls of church

• A closing reflection exercise to name and release one area of unresolved pain

A Line to Remember

“Deep calls unto deep at the noise of Your waterfalls; all Your waves and billows have gone over me.”

— Psalm 42:7, quoted in Rising Above: Journey Within, Ch. 1, p. 4

Mentioned in This Episode

• Rising Above: Journey Within by Anna L. Woods, MMin.

• Faith and Feelings: Embracing Our Humanity

• The Faith and Feelings Community (FAFC) — quarterly gatherings, in person

Scripture Referenced

• Ephesians 2:8–9 · James 2:26 · Psalm 42:7

Subscribe & Connect

New episodes of Rising Above Journey released bi-weekly on Sunday’s.

Subscribe wherever you listen, and find Anna Laura on social @alwcoaching. Grab a copy of Rising Above: Journey Within at https://a.co/d/0dOAWLpy, and join the next Faith and Feelings community gathering at https://www.al-woods.com/contact.

© 2026 Anna L. Woods, MMin. All rights reserved. Rising Above Journey™.

The Quiet That Asks Something of You
Grief, Release, and Being Witnessed

There’s a particular quiet that lives inside a cemetery — not silence exactly, but a hush that seems to ask something of you the moment you step into it.

In this episode, I share what happened during a recent visit to my parents’ graves — and what it taught me about naming what we feel, letting tears do the work they’re meant to do, and the difference between being fixed and being witnessed.

This isn’t a breakdown story. It’s a release story.

Thank you for joining me on Our Little Podcast, Let’s Talk About It!

Anna Laura

Rising Above Journey Within

#OurLittlePodcast #RisingAboveJourneyWithin #GriefAndHealing #ReachJustOne

We live in a society that has largely forgotten how to grieve.

We rush through it. We minimize it. We put timelines on it. We call stoicism strength — and then wonder why so many of us feel stuck, disconnected, or quietly undone by our losses.

In this episode, I’m drawing from the editing notes of my newly released book to offer a perspective on grief that I believe this world desperately needs: one rooted in compassion, wisdom, and the belief that healing is possible when we finally let grief be what it is.

We’ll walk through:

• Why grief requires wisdom and compassion — not solutions

• Six real case studies that reveal the hidden cost of suppressing loss

• The myths about grieving our culture and faith communities have quietly accepted

• The deep connection between emotional well-being and spiritual healing

• How embracing suffering — rather than avoiding it — can draw us closer to God’s purpose

  

Whether you are in the middle of grief right now, or walking alongside someone who is, this episode is for you!

Connect with Anna Laura

Website: al-woods.com

Email: Anna@al-woods.com

Join the mailing list: al-woods.com (fill out the Contact form)

All social platforms: @alwcoaching → Instagram · Facebook · LinkedIn · YouTube · Substack

Rising Above Journey Within Grab your copy!

Faith and Feeling Journaling and Conversation

An in-person gathering held once per quarter — a sacred, held space for anyone navigating grief and life transitions. Visit al-woods.com to learn about the next event and reserve your place.

Our Little Podcast is guided by one mission: to reach just one. If this episode reached you today — share it with someone who needs it.

Until next time — Keep Rising.

— Anna Laura, Anna L. Woods, MMin, CCP

Rising Above Journey Within Grab your copy!

As we navigate the intricate landscape of our emotions together, I invite you to be part of this journey. Understanding our feelings and embracing the healing process is not just a destination; it’s an ongoing adventure that requires our participation and reflection. If you’re not already joining us through the Substack app, I encourage you to sign in, where you can like, share, and share your thoughts on this episode of “Our Little Podcast.”

Anna Laura Nuggets:

In our latest discussion, we emphasized the profound truth that every step you take towards understanding your emotions brings you closer to healing and personal growth. It’s a beautiful cycle, each moment of reflection, each realization, is a building block toward becoming the best version of ourselves.

I want to inspire you to embrace this journey wholeheartedly. Let’s challenge ourselves to strive for improvement, to be just a bit better today than we were yesterday. Small changes can lead to significant transformations.

Thank you for being here with me today. I truly hope you found value in our insights and dialogue. Remember, every single step you take toward understanding your emotions is a vital step forward on your path to healing.

Stay curious, my friends, and I look forward to connecting with you again in June. Until next time, take care!

This is Anna Laura!

Leave a comment

Pre-order Rising Above Journey Within

Need a journal? It’s available in ebook, paperback, or hardcover: https://a.co/d/8qw4hr5.

My work is inspired by Ecclesiastes 3: The many Seasons of Our lives….

and Walking Through the Valley...Psalm 23

Read here: Bible Gateway

#Healing #Emotions #Growth #Podcast #OurLittlePodcast #MentalHealthAwareness #FaithAndFeelings

To gain the complete picture and support my work, be sure to order your copy of Rising Above: JourneyWithin to be release this summer!

To join the Faith And Feelings journaling and conversation community, and get to know my work better click here: al-woods.com

This is Anna Laura and Until Next time,

Take Care!

To gain the complete picture and support my work, be sure to order your copy of Rising Above: JourneyWithin! Stay tuned for more next Wednesday.

To join the Faith And Feelings journaling and conversation community, and get to know my work better click here: al-woods.com

Until Next time, this is Anna Laura!

Take Care!

It feels like a lifetime ago, yet I vividly remember my first pregnancy each detail is etched in my mind. I can still picture the moment, when I stood in the kitchen with my mother after miscarriage. The stark contrast of carrying a new life one week and feeling as if nothing had happened the next week still resonates with me. These memories are not a source of regret but rather pieces of a puzzle coming together in my life, filled with warmth, comfort, and a deep respect for my journey.

Myra, whom I affectionately refer to as my cousin friend, hosts . She has profoundly inspired me during this season of reflection, both inwardly and outwardly. I’ve reached a point in life where I regard myself as an “elder,” and I see it as an honor. With the passage of time comes wisdom, and contemplating my own journey has helped me understand the complexities of postpartum experiences.

What is Disenfranchised Grief?

In retrospect, my miscarriage was not merely a painful memory; it was a profound and messy grief that many choose not to discuss. This type of grief is termed disenfranchised grief. Why is it called that? Because it often goes unrecognized—its emotional aspects are frequently invisible, and many people, including the women experiencing it, may not recognize it as grief at all. Society often fails to validate this kind of grief, leaving many women feeling unseen and unheard.

Much of postpartum grief falls under the umbrella of disenfranchised grief. It’s a nuanced form of grief not always tied to death or a clear loss. This grief can stem from experiences such as pregnancy loss, a NICU stay, birth complications, or even unmet expectations of motherhood.

Here’s the reality: this kind of grief often operates under the radar. It’s masked by brave smiles or silence, making it difficult for others to respond supportively. This invisibility leaves many mothers feeling isolated and misunderstood. Every loss be it of a physical experience or an imagined future reshapes a woman’s understanding of motherhood.

So, why share this story now? I believe it’s always a fitting time to illuminate this quiet yet powerful experience that affects countless women. It’s about raising awareness and recognizing how grief impacts women’s mental, emotional, and physical health, as well as their healing. Most importantly, we must consider how we can do better, particularly for women of color.

Let’s define grief in general and as it pertains to the postpartum experience. Grief is a normal and natural response to significant loss of any kind. Postpartum grief specifically can be defined as a natural but often invisible response to loss whether from a pregnancy loss, neonatal death, birth complications, or unanticipated changes and unmet expectations surrounding birth. If we do not pause and recognize these experiences as grief, or if we inhibit our ability to grieve because we don’t acknowledge it, we prolong recovery during the postpartum period.

How Grief Shows Up After Birth

People often envision postpartum as a blissful and joyous time. And yes, it can be. But it’s also complicated, messy, overwhelming, and layered with emotion. When grief is part of a woman’s experience, it becomes easy for others perhaps even the woman herself to dismiss or overlook it. Suddenly, she is left to process the loss of what she thought she would have, amid the hormonal changes of the postpartum period. Though her body performs as designed lactating—there is no baby to feed. The nursery is prepared, but all the anticipated joy turns into tears, sorrow, regret, guilt, and altered expectations emotions she may never have anticipated.

Comments such as “You can try again,” “You’re young,” or “Time will heal” may come from a well-intentioned place, but they can inadvertently silence a woman. Instead of feeling supported, she might feel invalidated or ashamed of her feelings. What women truly need is someone to listen, someone who can honor her experiences. In these moments, it’s acceptable to sit, listen, hold space, and simply be present.

Let’s acknowledge and validate her emotions by naming them as grief.

How Grief Manifests & Why It Matters

Grief isn’t solely emotional; it manifests physically, behaviorally, and cognitively. Recognizing these signs early is crucial for supporting women before things escalate:

• Emotionally: Persistent sadness, tears, guilt, shame, feelings of emptiness or hopelessness, mood swings.

• Behaviorally: Withdrawing from loved ones, losing interest in self-care or activities, avoiding the baby or social contact.

• Physically and cognitively: Fatigue, trouble sleeping, changes in appetite, difficulty focusing or making decisions.

These signs may resemble typical postpartum struggles, but when they persist, they warrant attention. The normal timeframe for grief doesn’t usually, last longer than six twelve months. Although grief never fully concludes; its intensity can change, returning in ebbs and flows throughout various stages of life.

Why Supporting Moms Early Matters

Ignoring or failing to recognize these signs can lead to unresolved grief, which may hinder healing, impact bonding with the newborn, and increase the risk of anxiety or depression. Supporting the whole woman including her physical recovery, mental well-being, and emotional health is essential. Early intervention gives us the opportunity to help her heal rather than suffer in silence, whether by listening, connecting her with resources, or simply dropping off a meal.

Barriers to Recognition—and Why Culture Matters

Several significant barriers prevent us from fully recognizing postpartum grief. One major obstacle is the stigma surrounding mental health discussions; many women feel ashamed or frightened to share their true feelings. Another prevalent misconception is that “getting over it” is merely a matter of time, which trivializes the complexity of grief. Moreover, the overlapping symptoms of grief and postpartum depression can complicate the diagnosis for healthcare providers and families.

However, it’s not just individual attitudes that are problematic. Systemic issues play a pivotal role. Many women especially women of color face additional challenges when seeking support. The CDC highlights alarming disparities: Black women are 2.5 times more likely to suffer postpartum complications than their white counterparts, while other women of color also report higher rates of maternal mortality, postpartum depression, and mental health struggles. These disparities stem from systemic inequalities, including racism, economic barriers, and mistrust of healthcare systems, creating extra hurdles to accessing culturally sensitive and equitable care.

Culturally sensitive support is essential, not merely a “nice to have.” Understanding a woman’s experience through the lens of her culture, language, beliefs, and community is vital. This involves recognizing the systemic barriers she faces ranging from racial and economic inequities to mistrust and actively working to create safe, welcoming spaces where women feel comfortable sharing their emotions without fear of judgment.

Culturally sensitive care means asking the right, respectful questions, actively listening with humility, and tailoring interventions to honor each woman’s values. Only by employing this approach can we provide the validation and support that all women deserve especially those from marginalized communities who often experience compounded obstacles.

Moving Forward

To support postpartum women effectively, we cannot simply recognize the signs of grief; we must actively cultivate a healthcare environment and community culture that embraces diversity and fosters open, judgment-free conversations. This means questioning our own biases, expanding our understanding, and amplifying the voices of women from all backgrounds.

Investing in culturally responsive care addresses not only individual needs but also promotes equity in maternal health, reduces disparities, and ultimately saves lives.

Every woman’s grief is valid, and every woman deserves support that respects her unique experiences and cultural background. As healthcare providers, support teams, and community members, let us commit to creating a space where women feel seen, heard, and empowered on their healing journey—regardless of their background.

Acknowledging, naming, and validating emotions while holding space for all women’s voices is crucial. This is the essence of compassion and empathy in supporting mothers as they navigate the complex landscape of postpartum grief.

Grace and Peace to you and until next time, take care!

This is Anna Laura!

Joining me in collaborations on this article and she’s new here, show her some love!!

Introducing Midwifery Jennifer M. Frazier, MSN, CNM

Jennifer is a native of Florida she started her career in Central Florida at Winnie Palmer and has traveled all through out the US providing care to Women. After receiving her Masters in Nursing with a specialization in Nurse Miswifery she is fulfilling her life long passion as a full time Certified Nurse Midwife providing care at UNC Midwives in Chapel Hill, NC. She also serves as a clinical instructor at the prestigious Duke University School of Nursing when not catching babies and providing care to woman across the life span.

I am honored to collaborate with her on this article. It is with profound gratitude to introduce my daughter here and to do life as we study, learn and grow together as women of color. It is our desire to hold space and give voice to broadly to women and more specifically women of color in the area grief and maternal mental health and wellness.

Welcome Jennifer thank you my sweet daughter for joining me here!

This is Anna Laura!

Anna L. Woods, M.Min, Author of Faith And Feelings: Embracing Our Humanity and upcoming publication: Rising Above: Journey Within will be available on Amazon, Barnes & Nobles, Apple Books and get a personalized copy at Al-Woods.com.

#PostpartumSupport #CulturallySensitiveCare #MaternalHealthEquity #HealingBeyondBirth #RecognizePostpartumGrief #MaternalMentalHealth
#SupportingWomenOfColor #PostpartumDisparities #WomenHealing #InclusiveMaternalCare

Part 1, “Why Transparency and Ownership of Feelings Matter,” in Chapter 1, “My Story - A Journey Toward Emotional Wellness, Faith, and Healing.”

I invite you to pre-order your copy today. This unique book encourages you to embark on your own journey of deep reflection and self-discovery. Looking to read more? *Order your copy of “Rising Above: Journey Within” here: Rising Above Journey Within

Thank you for meeting me here.

Until Next Time, take care!

Anna Laura

Inspired By Ecclesiastes 3: The many Season in our lives….

Psalm 23: Walking through the valley….

Read here: Bible Gateway

#FaithAndGrowth #VulnerabilityMatters #InnerTruths

All pre-order books will be hand signed and estimated delivery time six - eight weeks.

Up next: excerpts from Part 1, “Why Transparency and Ownership of Feelings Matter,” in Chapter 1, “My Story - A Journey Toward Emotional Wellness, Faith, and Healing.”

As a coaching professional, this commitment to vulnerability serves as my “Why.” Even after retirement, I remain dedicated to supporting others in their journeys, helping them examine their emotional frameworks, disrupt unproductive patterns, and inspire them to break free from the cycles that hold them back.

I invite you to pre-order your copy today. This unique book encourages you to embark on your own journey of deep reflection and self-discovery. Looking for more? Order your copy of “Rising Above: Journey Within” at https://www.al-woods.com/store.

Faith and Feelings Community Conversation (FAFCC) and Journaling: Orders are open until April 23 to receive your personalized copy at our community event. Space is limited, and your order number will serve as your reservation number.

Until next time, take care!

This is Anna Laura!

#FaithAndGrowth #VulnerabilityMatters #InnerTruths

Inspired By Ecclesiastes 3: The many Season in our lives….

Read here: Bible Gateway

Our reunions were vibrant and full of constant chatter, food, laughter, singing, playing, and praying. The melodies of those songs continue to echo within me, stirring emotions and touching the very core of my being. Ten girls, eight boys, along with grandpa and grandma, sang together, their voices blending into a chorus of hope, resilience, and love. These moments of unity, though often now reserved for funerals of our loved ones, remain profoundly meaningful and rewarding.

Why does this legacy still resonate so deeply after all these years? Because it embodies our history, our identity, and our unyielding spirit. In a world where others seek to erase or diminish the struggles and contributions of Black people, our traditions stand as powerful testaments of perseverance and pride. These rituals, gathering, eating home grown meals, playing, singing, praying, are more than memories; they are a living inheritance that bind us across generations. A warm embrace of love we share in tender moments of remembrance, of recognizing, naming our emotions and expressing our hearts.

Just a few weeks ago, my daughter called, her voice tinged with emotions, reminding me of the hymn: “Lift Every Voice and Sing,” written by James Weldon Johnson with music composed by his brother, John Rosamond Johnson. Her longing to hear that song again, to hear the voices of our past, resonated deeply within me.

Here is the first stanza of the lyrics:

Lift every voice and sing,
Till earth and heaven ring,
Ring with the harmonies of Liberty;
Let our rejoicing rise
High as the listening skies,
Let it resound loud as the rolling sea.

Often called the Black National Anthem, this song is a symbol of our collective resilience. Hearing her express how much she missed singing it reminded me that these melodies aren’t just songs, they are sacred placeholders in the memory and history of our people.

We have planted and nurtured these cultural touch-points. They are embedded in the fabric of our history.

We remember.

Our children remember.

And that’s what truly matters.

The song, the traditions, the stories, they connect us to our past, inspire us in the present, and light the way for our children’s future.

Let these voices remind us of who we are, and of the legacy we carry forward.

Listen here: “Lift Every Voice and Sing”

I write to free up space, to hold space.

I write to reflect.

To feel.

To heal.

To be human.

I write flaws and all.

I write…

Thank you for meeting me here,

Until next time, take care!

Need a journal? It’s available in ebook, paperback, or hardcover: https://a.co/d/8qw4hr5.

#Legacy #LiftEveryVoiceAndSing #BlackHistory #FamilyTraditions #CulturalHeritage #MemoryMatters #Resilience #BlackNationalAnthem #Generations #Remembrance

The history of Black midwifery is a profound tapestry woven with stories of resilience and unwavering support. For centuries, Black midwives have been vital to reproductive healthcare, guiding families through the transformative experiences of pregnancy, birth, and the postpartum journey. Their wisdom, deeply rooted in African traditions and community-centered practices, has nurtured countless generations of mothers and babies.

From Slavery to Advocacy: A Historical Journey

The journey of Black midwives spans the oppressive conditions of slavery to the ongoing fight for birth justice. These remarkable women have facilitated the miracle of birth while advocating against systems that seek to marginalize their contributions. Understanding this intricate history is essential; it calls attention to the lasting impact of racism within today’s reproductive healthcare landscape.

Tuskegee: A Beacon of Midwifery Education

Tuskegee, Alabama, has been pivotal in shaping midwifery in the South, boasting two significant midwifery education programs from the 1920s through the 1940s. In response to a 1918 state law requiring midwives to pass an examination, stakeholders established a four-week training course for Black midwives at Tuskegee Institute’s John A. Andrew Memorial Hospital. In the 1940s, the Tuskegee School of Nurse-Midwifery further educated Black nurse-midwives, aiming to improve maternal and neonatal outcomes in the region.

Honoring Black Midwives and Their Impact on Maternal Health

We celebrate the invaluable contributions of Black midwives and the organizations championing safe, dignified birth experiences. The Black Mamas Matter Alliance (BMMA) (blackmamasmatter.org), among others at the forefront of this effort, is working to reshape policies, promote research, and enhance care for Black mothers while transforming cultural narratives.

Practitioners like Jenny Joseph, founder of JJ Way® (commonsensechildbirth.org), advocate for holistic maternal care, emphasizing respect for prenatal bonding, personal autonomy, collaborative teamwork, and education. Additionally, grassroots organizations such as Melanin Mothers Meet (M3) and many others provide vital training, workshops, and resources for birth workers and mothers, focusing on achieving healthy maternal and birth outcomes.

Understanding these organizations’ significant value and impact is crucial for improving health outcomes for people of color. Their work illuminates the way forward in addressing disparities and fostering equitable care in maternal health.

Historical Insights and Evolving Practices

Artifacts like the “Black Midwife Packing Bag,” featured in the U.S. National Archives, showcase the historical significance of midwives and illustrate the evolution of their tools and practices. A timeline detailing pivotal moments in Black midwifery reflects barriers and triumphs, underscoring the urgent need for recognition and support in today’s healthcare landscape. By elevating the voices of Black midwives, we reaffirm our commitment to equitable care.

Recognizing Racial Disparities

The CDC reports that Black women are three times more likely to die from pregnancy-related causes compared to their White counterparts. Contributing factors include disparities in healthcare quality and chronic conditions exacerbated by social determinants affecting racial and ethnic minorities. Addressing these inequities is crucial for improving health outcomes.

Reconnecting with the Midwifery Legacy

A growing movement among Black women emphasizes reconnecting with the midwifery legacy. Many, including my daughter J.M. Frazier, MSN, CNM, choose careers as doulas and midwives, integrating cultural wisdom into maternal care. Organizations like the Black Mamas Matter Alliance provide essential resources, education, and advocacy to enhance Black maternal health, highlighting the need for culturally sensitive care and equitable policies.

Acknowledging Trauma and Grief in Maternal Health

Recognizing the impact of trauma and grief on maternal health outcomes is essential. Black women often navigate systemic injustices that lead to stress and anxiety during pregnancy and childbirth. The collective grief derived from historical trauma and systemic racism—particularly regarding maternal and infant mortality—underscores the pressing need for recognition and resolution, given the preventable nature of many of these deaths.

A Call to Action for the Future

As we honor Black History and the legacy of Black midwifery, let us commit to supporting these essential figures in healthcare. We must advocate for a future in which every birth is treated with the dignity and respect it deserves. The journey of Black midwives continues to inspire us, serving as a call to action for all to ensure that future generations receive the care, wisdom, and love they deserve.

Engaging with History for Meaningful Change

Let us actively engage with this vital history to foster meaningful changes in maternal healthcare and pave the way for a more just and equitable future.

Thank you for meeting me here!

This is Anna Laura!

Reference: Holley, S.L., Mitchell, S., Muñoz, E.G., & Cockerham, A.Z. (2024). History of Midwifery at Tuskegee: Vanguards of Midwifery Education. J Midwifery & Women’s Health, 69, 672-680. https://doi.org/10.1111/jmwh.13667)

#blackmaternalhealth #BIPOC #Doulas #midwife #midwifery #history #blackhistory2025 #blackhistory365 #diginty #equity #care #coachingprofessional #alwcoaching #Letstalkaboutit #BMMA #TheJJWAY #MelaninMothersMeet #M3 #JMFrazierMSNCNM #justamelanatedmidwife #community

Grief isn’t just an emotion; it’s something rooted deep within our bodies. It can manifest as tension, headaches, fatigue, trouble sleeping, or even physical pain. When left unprocessed, grief remains trapped, and over time, it can contribute to serious health problems.

Creating Space for Healing: Conversations That Matter

Last week, I had the privilege of sitting with young adults to discuss grief, emotions, and the path to healing. Our aim was to create a safe space where people could share openly and start to understand their feelings. I was moved to tears as I drove home that evening, reflecting on the internal struggles I sensed within the group. I began to ask myself what my role is and what’s next, so I volunteered to return and do my part in their healing journeys.

Many are carrying collective grief, the shared mourning and emotional response of a community following significant loss or trauma. This collective grief impacts everyone within that group, often passed down through generations and intertwined with shared trauma, pain, and loss that predates our individual lives. We all carry this collective grief, especially during challenging societal times, and recognizing it is crucial to processing our own healing.

Roots of Silence: Passing Down Pain

Deep within the roots of silence, I feel my own personal grief, born from the pain of not knowing until I finally understood. It was an awakening to the sorrow I had unknowingly passed down to my children and grandchildren. This awareness grew through my own life transitions and the profound realization that, through faith, I hold the power to forgive myself, and change the course of my life. Especially as a single Black mother navigating divorce, I discovered that my faith and newfound understanding could redefine my future and break the cycle of unspoken pain.

In Mamma’s silence, I discovered my voice. Perhaps her words were muted, or maybe her voice was “seen but not heard” a silence passed down across generations. But I believe your voice matters, our voices matter. We must create safe, compassionate environments at church, in community, and in our homes where children can speak freely without fear of punishment or judgment.

Emotional Health Meets Faith
This silence also impacts our emotional health and faith journey. Many of us feel compelled to obey without questioning, hesitant to confront what we don’t understand. Yet, Scripture like Isaiah 1:18, NKJV, tells us to “Come now, and let us reason together," says the Lord. “ And Ecclesiastes 3:1 reminds us that life unfolds in seasons, times for mourning and times for rejoicing. We need to surrender to these seasons, move through valleys with trust, and embrace our emotions, knowing they are part of our divine design.

“Jesus Wept” and showed compassion; anger at the temple gate as natural response. And forgiveness even at His physical death was at hand, “Father, forgive them, for they know not what they do”. Forgiveness my friends is the starting point of healing. If we remain stuck in bitterness or denial, true recovery is hindered.

Will the Church Continue to Falter or Rise?

Will our churches continue to decline, emotionally, physically, and spiritually, as institutions and as the human body of Christ? Or will we choose to rise, welcoming all of humanity to the table and becoming the cornerstone of hope within our communities? Each of us is a human representation of the church, embodying Christ’s love and compassion.

I would ask: What is your part in offering hope, to the world, your community, and your family? How will you reflect the light of Christ and be a living beacon of hope in a hurting world?

Why This Matters: The Urgency for Our Communities

The stakes couldn’t be higher: the suicide rate among Black youth ages 10-17 nearly twice as high as white peers. This tragic reality reflects deep emotional pain and unaddressed trauma that many young people carry silently.

Major Barriers to Healing (Among many)

• A lack of honest conversations about grief and trauma within our homes, churches and communities.

• Persistent mental health struggles among youth.

• The risk of prolonged grief, where sadness and emotional numbness persist beyond one year, interfering with daily life. (Lebrasseur et al., 2021)

It’s crucial to understand that moving through grief within the first year is part of healthy healing. When we address grief early and openly, we reduce the risk of it becoming prolonged and impacting mental health. The urgency to create safe spaces for honest dialogue and education about grief is vital; otherwise, these issues will only deepen. Let us promote understanding and compassion to change the course for the next generation.

Questions for Reflection

• How can we intentionally cultivate compassionate care and expand grief education within our communities?

• What kind of emotional legacy do you want to leave behind?

Remember, doing emotional work benefits not only ourselves but also those who come after us.

The Path Forward

Healing begins when we acknowledge and openly discuss grief. When we understand its impact on our bodies, minds, and faith, we can process it in healthy, life-affirming ways. Creating space for honest conversations is essential for individual and collective recovery.

Remember, my friends, seek professional support if grief feels overwhelming or persistent. Don’t hesitate to reach out to a mental health provider or coaching professional specializing in grief and trauma. They can offer coping tools and emotional support tailored to your journey.

Thank you for joining me on this journey.

Until next time, take care!

Scripture reference:

"To everything there is a season, a time for every purpose under heaven." Ecclesiastes 3:1

“Jesus Wept” John 11:35

“Father, forgive them, for they know not what they do” Luke 23:34

Connect with Anna Laura: https://linktr.ee/alwcoaching

Join our “Faith and Feelings: Embracing Our Humanity” Community Conversation (#FAFCC) In-person March 10, 2025 More information to come!

Need a journal? It’s available in ebook, paperback, or hardcover: https://a.co/d/8qw4hr5.

#HealingJourney #MentalHealthMatters #BlackYouthMentalHealth #EndTheStigma #CommunityHealing #GriefAndTrauma #HopeInCommunity #EmotionalWellness
#FaithAndHealing #BreakTheSilence #HealingStartsHere #SpeakUp #MentalHealthAwareness #BlackVoicesMatter #FaithAndRecovery

This journey has underscored the importance of understanding the true vine recognizing that pruning and purging are signs of growth rather than loss or deficiency. While these transitions can be painful, shifting our perspective reveals blessings beyond words. They remind us that growth often requires shedding old beliefs and embracing change, which prepares us for even greater fruitfulness.

I am committed to providing mentorship, coaching, and creating safe spaces where others feel heard, seen, and validated. The evidence of this work is reflected in the meaningful impact I see in those I serve through examining grief, life transitions, awareness, and Scripture. Continual growth emerges in life’s seasons of change.

Some of 2025 highlights include:

• Publishing my first book, Faith And Feelings: Embracing Our Humanity

• Being nominated for the Community Emerald Award: Author of the Year

• Hosting Faith And Feelings Community Conversation (FAFCC), both virtually and in person

• Speaking and delivering workshops locally and nationwide

• Writing here on Substack since August

I am genuinely inspired by the “light bulb” moments and the profound reflections I observe in those I serve. These experiences deepen my purpose: guiding others to see that pain, growth, and healing are interconnected, and that true joy often remains hidden until emotions are acknowledged, examined and explored. By distinguishing primary feelings from secondary emotions and understanding our emotional connections, we can break free from personal limitations. It’s about sustained effort, increased awareness, and maintaining balance across six key areas: spiritual, emotional, physical, psychological, personal, and professional.

The transformation is clear in my own life and the lives of others. Recently I receive the following from a guest at FAFCC, she wrote:

“The session gave me a safe place to be honest about grief and transition without feeling rushed or judged. I appreciated how faith guided the discussion, creating room for gratitude while still acknowledging pain. Journaling helps me slow down, reflect, and recognize how God meets us in uncertainty, but guided journaling built around faith is a true bonus. It was grounding and beautifully led.” Her words, these words remind me of the importance of healing in community and continuous growth.

As I embrace a quieter space for reflection in 2026, I look forward to what’s ahead more time reading, more community conversations, and embracing what aligns for my life while creating space to rest and rejuvenate.

These words will carry and guide me through 2026 as I strive to live at a

Slower…

Gentler…

More Compassionate pace.

I’m excited to release a second book, host FAFCC gatherings, and finalize and launch “Awakening to Your Grief,” a four-week online course. I will also nurture what nourishes my soul, while kindly saying no to what does not serve my purpose. This season calls me into a space of living intentionally, staying curious, and prioritizing kindness embracing a life filled with purpose and joy.

Thank you for walking this journey with me!

Until next time, take care!

Scripture: John 15:1-2 (NIV)
“I am the true vine, and my Father is the gardener. He cuts off every branch in me that bears no fruit, while every branch that does bear fruit he prunes so that it will be even more fruitful.”

Connect with Anna Laura: https://linktr.ee/alwcoaching and Join our occasional Faith and Feelings Community Conversation (FAFCC)

“Faith And Feelings: Embracing Our Emotions” is available in ebook, paperback, or hardcover: https://a.co/d/8qw4hr5.

#SelfGrowth #FaithAndFeelings #TransformativeJourneys #MindfulLiving #CommunityHealing #EmotionalFreedom #GraceInTransition #IntentionalLiving

This time of year, I find myself pullin’ out those old memories, those sacred stories that make Christmas feel so real and deep inside. One morning, we were rearranging furniture, and I picked up a quilt my grandma made a patchwork of old dresses, shirts, scraps of love she had made by hand. I hugged that quilt tight, and instantly, I was right back in those Christmas nights, snuggling close with my brothers and sisters, grandma’s gentle hands covering us with her handmade quilt, a thin layer of cotton lined the inside, woven with love. That warmth it ain’t just physical; it’s the spirit of love that’s carried us through every season, every challenge.

Back then, our grandparents house was wood-frame in rural Alabama, and winter meant being cold, real cold. Granddaddy would wrap the pipes, as he was determine to keep them from freezing-up sometimes it helped, sometimes Mother Nature had her way. But even in that cold, we were blessed our grandparents made sure we had comfort. Even if it was just that handmade quilt, homegrown veggies, meat from the farm animals and each other.

Christmas was a different kind of warm, even in the cold being surrounded by family, on land that we own warms my heart. The land, the night sky, the red clay hillside was slippery when it rained, stubborn and strong, just like us. Those clay-stained clothes, the fruit trees preserves made of the prior seasons plums, peaches, pears, and figs these were the treasures of our Christmas seasons.

And I’ll never forget the cotton fields our ancestors pulling and picking in rhythm of songs, embodies our resilience, sacrifice, and grit. We were working toward something much bigger. The house itself more than wood and nails held stories of pain yet was a sanctuary filled with laughter, love, and quiet grief. Every creak, every worn spot, tells a story of perseverance and hope. Even in hardship, resilience and love endured.

I am reminded of Mayo Angelou "I come as one but stand as 10,000" a powerful quote. This quotes gives courage signifying that even if I walk into a room or faces a challenge alone, I am backed by the strength, legacy, and support of ancestors, heritage, and community. So now, when I walk the land or sit by that old house on the hill, I feel the presence of those loved ones my daddy, my ancestors, and all those who laid the foundation for who I am today. The yard, once bright with flowers, the fields that stretch far and wide those memories are as much a part of me as the breath that I take. My grandfather was a man wise beyond his time, this land we own can never be sold, forever cherish from one generation to the next.

Christmas, for me, is rooted in these memories in the stories of resilience, faith, and love handed down through generations. They make me grateful for every moment, every lesson, every blessing. These memories, they’re threads that connect my past to my present, guiding my way forward.

In quiet reflection this Christmas, I hold this quilt close and remember: no matter how far I go or what I face, those roots run deep. My ancestors, their strength, their hope they live on in me. As I whisper a prayer of gratitude, I feel their spirits, guiding me, reminding me that our heritage is a living legacy. Their stories our stories they’re part of who I am and who I’ll pass on.

This Christmas, I honor these stories. I honor my homeland, my people, my past. And I celebrate the enduring strength of our connected spirits. In the silence, I feel the warmth of those memories, healing and empowering my soul.

Thank you for walking’ with me through these memories may they live on, shining bright this season and forever in my heart.

Happy Holidays!

Thank you for meeting me here!

Joshua 1:9 (NIV):
“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

The pound cake was absolutely “golden”a true sight to behold. Reminiscent of days gone by, it seamlessly blended into our rich inherited heritage a tapestry of memories and legacy. It was the showstopper on our Thanksgiving dinner table and a beautiful tribute to Mama’s legacy, alongside the sweet potato pies. My daughter had nailed it, and I knew the legacy embedded in this memory of her pound cake would remain firmly in place. Remember, it’s not just about the pound cake; it’s about “Our Roots, Our Joy.”

Last year, we decided to start a new tradition: encouraging the family to become more physically active. One of my hobbies is speed walking in the community with other women. So, it just made sense for me to participate again this year in our local Thanksgiving Turkey Trot. The family agreed, well, kind of, and the new tradition began. This aligns with who I have become and fits well into our lives. Some of us woke up bright and early, while others came along with just a little encouragement sometimes forgetting an important detail: their race bib! Nevertheless, we cheered each other on at the starting line, and off we went. Each at our own pace, but we all finished the race! Year two is in the books, and a healthy new tradition is in place.

Grief and Grieving Can Manifest Suddenly

Give yourself permission to feel what you feel; it will eventually subside. This year’s Thanksgiving gathering felt a bit overwhelming for me. I found myself connecting the present moments with stories and memories. The feelings and the richness of emotion surfaced as we circled the table. We took our seats, blessed the food, and moved into a moment similar to what Daddy would ask of us as children: “What are you grateful for?” I listened as family members shared a few words for some, deeper sentiments for others not so much. Words of gratitude reflected the importance of tradition, family, and simply sitting at the table being home. We also remembered those missing from the gathering, dearly missed and cherished.

Retreat, Practice, and Return

Initially, hesitation knocked at my conscience. Having been raised to be seen and not heard, practicing this level of transparency can be challenging. I’m older now, but all habits require awareness and intention when they surface. The question was: Should I write this raw as it occurred? It reminded me of a previous newsletter “Embracing Pressure.” Instead of viewing pressure during life transitions as the enemy, what if we embraced these internal changes as divine tools for growth and renewal?

Pause. Think about it: through adversity, we often find our greatest breakthroughs. Why not, I thought, as I practiced healing in real time? It was a moment to do what I often coach others to do: feel to heal and name it to tame it.

As I held space for those absent and present, I suddenly became emotional. Words escaped me; they were caught somewhere in the middle. Feelings of loneliness and longing arose, even in the presence of others. Tears welled up. It wasn’t due to any one thing rather, many feelings flooded my heart all at once.

Giving myself permission to process these emotions at my own pace, I paused, spoke briefly, then stepped away from the dinner table. The moment of quiet and solitude allowed the tears to flow freely and provided emotional relief I had briefly held back. I am fully human still learning and still holding compassionate space for myself, just as I do for others. These tears carried tender, raw memories of those not at the table, alongside deep gratitude for those who were. In both cases, I felt a profound mixture of gratitude, sadness, and happiness intertwined. To honor the old, embrace the new, and be comfortable with both, I reminded myself: I am okay, and so are you.

Our final day was a reminder of the noisy days when my siblings arrived and then departed from our home. I remember how Mama walked us to the door and stood on the front porch waving goodbye. The look on Mama’s face as we drove away, Daddy’s last family prayer, our singing all these moments linger now. These gifts have transformed, some showing up differently as we enjoy the much-needed time together. One by one, departures began, standing in the garage waving farewell as those moments passed. Everyone returned to their own homes and places in the world.

As much as we love seeing our children, we are equally blessed that each lives their own independent, self-sufficient life. Over the years, our gatherings have been opportunities to transfer wisdom without overwhelming them with expectations. We will always be present for them, just as they are for us. We are blessed, blended, and love in all our unique ways and for that, we are grateful.

Self-Care in Healing: A Necessity

Self-care is often discussed so frequently that we may confuse what it truly means. For me, it’s quiet moments of reflection, reading, writing, long walks in nature, or simply sitting with myself.

We had planned a short trip for some self-care an activity we started after my father’s death. As I write this Thanksgiving reflection, I realize this little retreat of self-care I enjoy immensely. Taking time for quiet reflection away from home forces us to pause.

The season is filled with busyness, stress, and collective grief. Learning to practice self-care requires prioritizing our physical and emotional well-being. Activities like reading, writing, walking, taking a warm bath, or simply resting are vital to navigating grief.

“This Joy that I Have”

My daddy loved to sing hymns, “This Joy that I Have” stays with me serves me well!

“This joy that I have, the world didn’t give it to me, and the world can’t take it away”

I write to free up space, to hold space.

I write to reflect.

To feel.

To heal.

To be human.

I write flaws and all.

I write…

Remember, my friends, seek professional support if grief feels overwhelming or persistent. Don’t hesitate to reach out to a mental health provider or coaching professional specializing in grief and trauma. They can offer coping tools and emotional support tailored to your journey.

Thank you for meeting me here!

Isaiah 41:10 (NIV):
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”

Connect with Anna Laura: https://linktr.ee/alwcoaching and Join our occasional “Faith and Feelings” (FAF) Community Conversation

Need a journal? It’s available in ebook, paperback, or hardcover: https://a.co/d/8qw4hr5.

#ThanksgivingReflection #LegacyAndLove #SelfCareJourney #GriefAndHealing #FamilyTraditions #EmbraceTheMoment #FaithAndResilience #MotherhoodJourney #HonoringOurAncestors #MentalWellness #GrowthAndHealing #TrustInGod #EmotionalWellbeing #HolidayGratitude
#InnerPeace

I’m often inspired daily by the small encounters I experience, approaching them with awareness and curiosity. Many of these moments prompt me to reflect inward, contemplating how we navigate life’s pressures.

Just as we prune roses to encourage vibrant blooms, stressing the roots can foster stronger growth. Equally as important is ensuring the right environment for growth is provided, water, sun, and soil that support development.

Have you considered that grieving and emotional pain aren’t obstacles, but instead opportunities for growth? How can pressure points reveal hidden paths to resilience unlocking a power within we never knew existed? Consider this perspectives, grieving can be a season of purging, trimming, and releasing. When we resist these moments, we can miss the wisdom and the richness they offer. Yet, by leaning into the moment, we grant ourselves permission to change and evolve, fostering greater clarity of purpose, strength, and understanding.

Recently, I needed tomatoes and found a few stored in the freezer to prevent spoilage. As I poured hot water over them, I noticed two things immediately: first, their composition changed as they thawed quickly, yet their core remained intact. The heat caused the skins to loosen and roll away easily. Over time, I realized, everything in life sheds its layers.

Watching those skins come off with ease, I experienced a profound insight: just as pressure transforms tomatoes, life’s challenges can shape us when we shift our perspective on adversity. Instead of fighting discomfort, embracing it can foster resilience and growth.

The transformation of the tomato, with its altered consistency, offered new possibilities mirroring how life’s pressures can reshape us. Our nervous system signals us to pay attention: asking, “Why do I feel this way?”, “What can I learn?”, and “What or who do I need to leave behind?”

This holiday season, many will face what can be an emotionally daunting time. Perhaps we should pause and reflect on what’s best for our emotional wellbeing: setting realistic expectations, examining our pressure points whether from people or busy schedules. What might you gain by slowing down, retreating inward, and reflecting? The pressure to feel festive from family, friends, and work can be overwhelming. Allow yourself permission to modify or slow your holiday plans to honor your emotional needs.

When we choose to say “No,” we’re often saying “Yes” to ourselves. Each “No” begins to carve out space for growth, transformation, and the discovery of a truer purpose with clarity and zeal.

As long as we are among the living grief will always exist, it beckons the questions one would ask: asking what is grief and grieving teaching me about life? For me, grief as the normal and natural response to significant loss of any kind is a master teacher. It has guided me to stillness, and avenue to examine my ego, and walk a path toward resilience by transforming pain into purpose. Admittedly, this is an easy statement to write; but it takes repeated effort, awareness, consistency, and intention.

There’s incredible power in grief; it’s a gateway to rebirth. Consider Williams Bridges’ three stages of transition: ending, neutral zone, and new beginning. Bridges focuses on the internal psychological aspects of change all of us experience. Letting go triggers the next phase, allowing the natural process of transformation to unfold. Pause for a moment many of us know someone, or perhaps even ourselves, who gets stuck in hard places. The ending signals that a transition has begun, giving us the opportunity to redefine ourselves in the messy middle. This entire process leads us to discover possibilities and purpose.

Instead of viewing pressure during life transitions as the enemy, what if we embrace these internal changes as divine tools for growth and renewal? Pause think about it: through adversity, we often find our greatest breakthroughs.

Wishing you a blessed Thanksgiving holiday!

Thank you for meeting me here. With gratitude!

Scripture: Isaiah 43:19
“Behold, I am doing a new thing; now it springs forth, do you not perceive it? I will make a way in the wilderness and rivers in the desert.”

Connect and Grow

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Need a journal? Available here: Faith And Feelings and wherever books are sold.

Free Local Event: Faith And Feelings Community Conversation (FAFCC)

Holiday Journaling & Conversations

#EmbraceChange #GrowthJourney #Resilience #InnerStrength #TransformativePower #Mindfulness #SelfDiscovery #Gratitude #ThanksgivingReflections #TrustTheProcess #FAFCC

The beloved pound cake simple, time-honored, and always present will once again grace our Thanksgiving table. While I may not be the baker, the true beauty of this tradition lies in what it represents: the memories it invokes and the next generation recognizing the significance of Mammas’ pound cake.

It’s never just about the cake. It’s about the stories, the feelings, and the nostalgia that fill the room when those flavors and aromas surface. My daughter can feel and smell the memories of holidays past, even from miles away. In those moments, I see and feel us reconnecting with those days naming our emotions, embracing the grief and gratitude that are intertwined.

Giving ourselves grace during these reflections is essential. As we look back, we also move forward honoring what was, while welcoming what is. To me, that pound cake is a symbol of inherited honor, a reminder of understanding the roots of our Blackness, and of knowing our purpose: to honor the old while embracing the new.

Grief makes its presence known through our senses sight, smell, sound and in moments like these, it reminds us of what we’ve lost, what we’ve gained, and what still remains.

My daughter jokingly called her cake “a test run,” but feeling those emotions is what makes me human. No longer do I hide grief or pain associated with life’s transitions. Aging, I realize, has liberated me allowing a level of transparency and authenticity that my younger self could not fully grasp. Aging also reveals the depths of grief; understanding it allows us to live more fully and authentically.

We all have choices: to honor what was, to embrace what is, or both. As a Southern Black family, our holidays have always revolved around food, church, singing, and prayer—yes, more food, more singing, and more prayer. We laugh, pray, sing, and eat! We talk about what we’ll eat next even as we’re enjoying our current meal, cherishing those moments and the memories they create.

Allow yourself to feel whatever comes up without judgment. Recognizing and accepting your emotions is vital for healing. Remember, your feelings of grief are valid, natural, and part of the human experience. We must name and feel our emotions to heal.

As we navigate this holiday season, with its complex blend of joy and loss, I write to honor that inherited heritage.

Over the next few weeks, my focus will be on Navigating Grief During the Holidays also drawing from my previous newsletter, my lived experiences, especially with the anniversaries, birthdays, illnesses, and death of my parents, all of which fall during this time of year, five years apart.

I am not sad; I am filled with deep, unwavering joy, joy that runs deep within my soul, a gift the world didn’t give, and one the world can’t take away. This joy I have!

I write to recall life when…

To feel.

To be whole.

To be human.

I write—flaws and all.

I Write….

Connect and Grow

Connect Linktree and Join our quarterly “Faith and Feelings” (FAF) Community Conversation.

Grow: Faith And Feelings Embracing Our Humanity reflective journal in ebook, paperback, or hardcover.

“He will turn mourning into dancing; he will give comfort to those who mourn.”

— Jeremiah 31:13

#HeritageAndHealing #HolidayReflections #EmbraceTheEmotion #BlackFamilyTraditions #GriefAndJoy #HonoringRoots #SoulfulHolidays #MemoryInEveryBite #AgingWithGrace #JoyDeepDown #IWrite

A Journey of Honor, Healing, and New Beginnings

This time of year always hits home for me. Momma and Daddy have always made the season special, even when we had little, we felt like we had so much. In reflecting on this season, I realize their ability to love us, provide a safe home all while sharing the time giving to others, was one of the greatest gifts. It has shaped my life full of gratitude for the little things that can be so easily overlooked.

With time, I’ve come to understand that our family structure, while not entirely unique, carries the blessings of inherited honor holding on to what matters, the weight of inherited grief, and having the ability to let go of that which no longer serves me well.

I’ve learned that some traditions aren’t meant to last a lifetime; there’s a natural shedding, making space for new beginnings that bloom as we navigate the storms of grief. It’s also a gift to recognize that grief has two sides: pain and joy, sometimes raging inside us simultaneously. And it’s important to hold, feel, and express grief—because doing so allows the light to shine through those dark moments.

My Daddy was a rare father at least that’s how he made me feel. He experienced many illness in his mid to late life but yet his spirit was always light and filled with gratitude that inspires me even today. Here a tribute for this gift planted firmly in me, my sea of water.

Daddy is what we called him.
Full of Life...
Full of Joy...
Full of Love...
Full of Inspiration...
Full of Determination...

Daddy prayed with and for his family.
A positive word and A wise saying he gave

These are the memories I will always cherish,

Always full of life even as it took his last breath.
Joyful Memories of Daddy transcends time and space. Eternity.

For most of my adult life, I had no idea what grief entailed or how profoundly it would affect my life. Looking back at young Anna, I realize that the people I loved “died,” yet we seldom used the correct language. My grandmother, grandfather, and even my cousins who died as children had gone to heaven, and never returned. “They are in a better place” was the comforting phrase implying they’re at peace in heaven. I see now that the generations before me didn’t know how to feel or express their emotions. There were no ill intentions, we teach and model what we know. And that which we don’t understand we tend to avoid all together.

I’m sure I’m not the only one who heard these sayings as a child.

Now, I choose to move beyond such inherited positions around life’s natural transitions. Instead, seeing them all as opportunities to walk through the challenges as a way to build resilience that leds to mental wellness. “The Obstacles is the Way” (Author: Ryan Holiday) comes to mind and is a great read, and Psalm 23. “Yea, though I walk through the valley of the shadow of death”.

I focus on normalizing grief, sitting with it and disrupting the patterns that have plagued many families for generations. I started this journey later in life, after spending most of my career in corporate roles, leaving work when my mother became ill. One of the reasons I gravitated toward coaching and grief work was to unpack my own emotional pain and to understand what I saw in my mother as her illness took over her body.

During that time, I began to see my mother differently as a woman who spent her life caring for others but hadn’t fully lived her own life. This realization was heartbreaking, though I am sure she didn’t view her life in this manner. As I unpacked her journey, I developed a deeper respect for the woman I called Momma the woman who didn’t fully realize her life and gave all she had to those she loved the most, her family.

Her life and death liberated me, giving me permission to live with curiosity and wonder—to explore new places, taste unfamiliar foods, and embrace life fully—leaving behind the limitations caused by inherited grief, but releasing that which I chose not to carry, too heavy was and is the weight of generations. Through her, I was freed from those burdens, and my heart is full. That’s another story for another time.

Yet, I must acknowledge that the holiday season and special days, often portrayed as times of joy, celebration, and togetherness, can be incredibly difficult for many. For those who mourn, these moments can serve as poignant reminders of loved ones who are now decease. The sights, sounds, and smells of the holidays can trigger deep feelings of grief, making this season especially challenging.

It’s vital to approach this time with compassion—for yourself and others—and to give yourself grace as you navigate your emotional journey. Over the years, we have adapted and transformed how we celebrate holidays.

Here are some practical tips to help you manage your feelings and honor your journey during this sensitive season. I hope this helps you navigate the holidays with grace.

1. First thing first: Begin by acknowledging and naming your feelings and emotions.

   It’s completely normal to experience a wide range of emotions during the holidays—sadness, anger, even moments of joy. Allow yourself to feel whatever comes up without judgment. Recognizing and accepting your emotions is a vital part of healing. Remind yourself regularly that your feelings of grief are both valid and natural.

   Feel and name your emotions then give yourself the same grace you give to others —take a few deep breaths, a short walk in nature, reflect and move forward in a way that feels right for you.

2. Set Realistic Expectations: The pressure to feel festive can be overwhelming. Permit yourself to adjust your holiday plans to suit your emotional needs. Whether that means participating in fewer traditions or modifying how you celebrate, prioritize your well-being.

   Remember: “No” is a complete sentence no explanations necessary!

3. Honor the Old, Embrace the New: You don’t have to choose between holding onto traditions or creating new ones. You can do both: cherish your old traditions while welcoming new ways to celebrate. Whether it’s donating to a charity, creating a meaningful ritual, or sharing stories that celebrate their life, these acts can be a source of comfort and connection.

   It’s not either or it’s both holding on and creating new traditions that aligns with who you are and choose to what fits your life.

6. Seek Support: Don’t hesitate to reach out to friends, family, or support groups. Sharing your feelings and experiences can be incredibly comforting and help reduce feelings of isolation. Connecting with empathetic listeners who understand your grief even if they haven’t experienced exactly the same loss can be a valuable source of strength.

7. Take Breaks When Needed: Holiday gatherings can sometimes feel overwhelming. If a social situation becomes too intense, it’s okay to step away for a moment of quiet or solitude. Give yourself permission to recharge and process your emotions at your own pace.

8. Practice Self-Care: Amid the busyness and stress, prioritize your physical and emotional well-being. Engage in activities that bring you peace—reading, walking, taking a warm bath, or simply resting.

   Self-care is a vital part of navigating grief.

9. Be Mindful of Triggers: Identify situations or memories that might intensify your grief. Prepare yourself emotionally, and have strategies in place.

   If something feels too difficult, it’s perfectly okay to excuse yourself or approach the situation with a plan to protect your energy.

10. Limit Social Media Exposure: Seeing curated holiday images on social media can sometimes heighten feelings of loss or inadequacy. Remember, many images are carefully curated and don’t reflect everyone’s reality. Consider taking breaks from social media to protect your emotional health.

    It is important to seek professional support when your grief feels overwhelming or persistent. Don’t hesitate to seek help from a mental health provider or coaching professional specializing in grief and trauma. They can provide coping tools and emotional support tailored to your journey.

    Remember: There’s no “right” way to grieve. The holiday season may bring a mix of emotions, and honoring your feelings is crucial. By accepting yourself, seeking support, and creating meaningful rituals, you can navigate the holiday season by embracing grief with grace, finding hope.

Connect and Grow

Connect here: https://linktr.ee/alwcoaching and Join our occasional “Faith and Feelings” (FAF) Community Conversation

Join Us: Navigating Grief During the Holidays: FAF Community Conversation, Monday November 10, 7pm - 8pm, via zoom. For the link contact: annnalaurafafc@gmail.com No Cost or comment “link”.

Need a journal? It’s available in ebook, paperback, or hardcover: https://a.co/d/8qw4hr5.

“He will turn mourning into dancing; he will give comfort to those who mourn.”

— Jeremiah 31:13

Many of my long standing friendships began as coaching relationships—where mentorship, guidance, and genuine connection naturally developed over time. This foundation has created a safe space for authentic bonding beyond the initial coaching framework. Having spent years in corporate leadership and transitioned into coaching, I didn’t anticipate how invaluable these ongoing intergenerational friendships would become as I grew older.

As we grow older the need for emotional support becomes essential against loneliness that may come for some throughout the aging process. I have gain much from these intergenerational friendships, these six areas stand out. And I now cherish each relationship deeply.

1. I’ve Gain Wisdom and Fresh Perspectives: This is a two-way journey.

One of the most enriching aspects of these friendships is the exchange of experiences and viewpoints. Older friends share insights, life lessons, and stories from a lifetime of living, providing guidance and a broader understanding of life’s complexities. Conversely, younger friends introduce us to new ideas, technologies, and cultural trends, keeping us curious and engaged. This continuous exchange nurtures personal growth and lifelong learning.

“The great thing about getting older is that you don’t lose all the other ages you’ve been.” — Madeleine L’Engle

2. I’ve Gain Mutual Emotional Support

Intergenerational friendships provide emotional connection and support for all involved, helping reduce loneliness and improve mental health. These relationships remind us that we are part of a larger community, valued and loved regardless of age. We can enjoy social outing of mutual interest, engaging in stimulation conversation filled with laughter.

3. I’ve Gain Stereotypes and Building Empathy

Engaging with people from different generations fosters mutual respect, challenges stereotypes, and enhances empathy. These relationships create understanding and promote a more inclusive, compassionate community.

4. I’ve Gain Growth and Engagement

Young friends often teach older adults new skills, traditions, and perspectives, while older friends find renewed purpose and a sense of contribution. These friendships keep us active, engaged, and motivated to grow.

5. I’ve Gain Community Bonds

Intergenerational friendships foster a sense of belonging and social cohesion within communities, sharing cultural values and creating a support network that benefits everyone.

6. Here’s another beautiful, and unexpected benefit: Enhanced Conversations with my Adult Children

Why Are These Relationships Hard to Cultivate?

Despite their many benefits, intergenerational friendships are not always easy to develop. Social norms, busy lifestyles, and perceived age differences can create barriers. Building trust through repeated small interactions takes time and intention. Interestingly, many of these meaningful relationships begin in coaching or mentorship contexts, where consistent support and guidance lay the groundwork for genuine connection.

Intergenerational friendships— for me are often rooted in coaching or mentorship—they are powerful, enriching the ties that bring wisdom, emotional support, and joy. As I’ve age, intentionally cultivating these relationships have transform my experiences of growing older, revealing how interconnection are essential in all stages of life truly are. I encourage you to seek out and nurture these meaningful bonds—they truly nourish the soul.

— Anna Laura

“A friend loves at all times, and a brother is born for a time of adversity.” — Proverbs 17:17