Prolapse & Holidays: How to Set Boundaries Without Guilt

If you’ve ever RSVP’d “yes” to something when your body was clearly asking you to say “no,” you’re not alone. The holiday season has a way of turning up the pressure—more events, more obligations, more emotional labor. And if you’re living with pelvic organ prolapse (POP), that pressure can feel both emotional and physical.

From long days on your feet to navigating family expectations, the holidays can challenge even the strongest boundaries. But here’s the truth: You deserve to protect your energy, your healing, and your well-being—without guilt.

Let’s talk about how to do just that.

Your Pelvic Floor Doesn’t Take a Holiday

While everyone else is gearing up for celebrations, your pelvic floor might be waving a white flag. Prolapse symptoms can flare up during the holidays thanks to:

• Extended periods of standing or cooking
  
• Traveling and lifting heavy bags
  
• Disrupted routines and irregular sleep
  
• Emotional stress and tension
  

These seemingly “normal” holiday demands can make symptoms like pelvic heaviness, pressure, or bulging feel worse. But pushing through pain isn’t a badge of honor—it’s a recipe for burnout.

Product Tip: Many women find relief with pelvic support garments during long days on their feet or when traveling. They offer gentle, discreet support that can make a big difference in how your body feels.

The Guilt Factor: Why Saying No Feels So Hard

Let’s name it: women—especially mothers—are often expected to be the glue that holds the holiday together. The planner. The peacemaker. The one who makes it magical for everyone else.

It can feel selfish to set boundaries, rest, or ask for help. But guilt is not a sign that you’re doing something wrong. It’s often a sign that you’re doing something new.

“As someone that doesn't like conflict and is the family harmony maker, it can be really hard to set meaningful boundaries and prioritize myself during the holidays,” says Lauren, our founder. “Between getting older, having kids, and managing POP and a thyroid condition, I am finding it increasingly important to do things that feel right for me vs for everyone else. And I know that it disappoints some people.”

Let’s Talk About Poop: The Digestive Side of Holiday Stress

Here’s something we don’t talk about enough: the holidays often lead to constipation, which can worsen POP symptoms significantly.

Travel, rich meals, dehydration, and disrupted routines can all contribute. And when we strain to go to the bathroom, we increase intra-abdominal pressure—a direct hit to our pelvic floor.

🌿 Tips to Stay Regular:

• Hydrate like it’s your job (aim for at least half your body weight in ounces)
  
• Move gently every day—even short walks help stimulate digestion
  
• Eat fiber-rich foods (think: veggies, chia, oats, and prunes)
  
• Use a stool to elevate your feet and support a more natural position
  
• Don’t delay bathroom trips—listen to your body’s cues
  
  

6 Permission Slips for Protecting Your Body This Season

Sometimes, we just need someone to tell us it's okay. So here it is: It's okay.

1. 🛑 You’re allowed to say no without explanation. "I'm not able to make it this year, but I hope it's wonderful!" is a complete sentence.

2. 🪑 You can sit down while others stand. Bring a stool into the kitchen, skip the standing ovation, opt out of long shopping lines.

3. 🕰 You don’t have to stay the whole time. Arrive late, leave early, or skip it altogether. Your energy is precious.

4. 👜 You can bring your support tools. Whether it’s a garment, a pillow, or a pessary—own it. Comfort > appearances.

5. 🗓 You can make rest part of your holiday plans. Block off recovery time in your calendar like you would a party or event.

6. 💬 You’re allowed to change your mind. If your body says “no” last minute, trust it. You’re not unreliable—you’re responsible.

What to Say When You’re Setting a Boundary

The hardest part? Often, it’s the words. Here are a few scripts to make it easier:

• “I’d love to participate, but I’m prioritizing rest this year.”
  
• “Can we simplify this tradition so it works better for me?”
  
• “I’m not up for traveling this season. Let’s FaceTime instead.”
  
• “That doesn’t work for me right now. Thanks for understanding.”
  

These don’t need to be explained, justified, or softened. Clear is kind.

Check In With Your Body—Before It Shouts at You

The holiday noise can drown out the signals our bodies are giving us—until it’s too late.

Try this simple body scan:

• How does your pelvic area feel right now?
  
• Are you holding tension?
  
• Are you tired, emotionally or physically?
  
• Do you need a break, movement, or hydration?
  

Build this check-in into your daily rhythm. It’s not indulgent—it’s intelligent.

Real Talk: You’re Not Lazy, Rude, or Selfish—You’re Healing

Setting boundaries doesn’t mean you’re being dramatic. It means you’re tuning into your needs—and that’s leadership.

“I tell myself that I only have 18 holiday seasons with my girls before they graduate high school and potentially move out of the house. When you put it in that perspective, it makes it easier to say that I am going to make the choices that best serve me, my body, and my immediate family,” Lauren shares. “Easier, not easy.”

Healing is hard. Resting is radical. You are not failing—you’re showing up in a way that honors the season you're in.

Final Thoughts: Boundaries Are a Gift—To You, and to Others

Every time you say “no” to something that doesn’t serve you, you’re saying “yes” to something that does. Yes to your body. Yes to your healing. Yes to the version of you that shows up more fully when she’s supported.

Let this be the year you stop pushing through and start protecting what matters most—your health, your joy, and your peace.

❤️ Ways We Can Support You Next

• 🛍 Explore our pelvic support garments—designed to help you move confidently this season.
  
• 📩 Join our email list for more practical, empowering pelvic health tips.
  
• 💬 Forward this post to a friend or sister who needs permission to rest.
  
  

📚 Read next: 5 Practical & Expert-Backed Tips for Staying Active With Pelvic Floor Challenges

Healing is hard. Resting is radical. You are not failing—you’re showing up in a way that honors the season you're in.

About the Hem Support Wear Team

Meet Cristin, Lauren, and Alexa: a small, mission-driven team passionate about helping women feel supported, seen, and strong—especially when it comes to pelvic health. Hem was founded by Lauren Fleming, whose personal journey with prolapse sparked a mission to make healing feel less lonely and a whole lot more empowering.