The term “holding space” may have recently entered mainstream discourse thanks to a viral moment involving the “Wicked” press tour, but this concept is far from new. When journalist Tracy E. Gilchrist shared her thoughts on “holding space” for Cynthia Erivo’s stirring performance of Defying Gravity, it sparked widespread curiosity. Memes aside, experts agree: “holding space” is a meaningful practice that can profoundly improve emotional and mental well-being.
Let’s delve deeper into what “holding space” means, its mental health benefits, and how it serves as a form of self-care, especially for marginalized groups. This article will guide you through the concept and provide actionable ways to incorporate it into your daily life.
What Does ‘Holding Space’ Really Mean?
A Practice of Presence
At its core, “holding space” means being fully present with someone, whether it’s a loved one, a colleague, or yourself. Megan Drummond, a Licensed Psychotherapist and founder of Megan Drummond Psychotherapy, explains that it involves active listening without the urge to fix, judge, or offer unsolicited advice. Instead, it’s about creating a safe emotional environment where people can process their feelings at their own pace.
Drummond elaborates:
“Holding space is about moving beyond surface-level conversations, asking meaningful questions, and accepting responses with openness, even when they bring discomfort.”
Holding Space for Yourself
The practice isn’t just for interpersonal relationships. It extends inward, allowing us to give ourselves the freedom to feel, reflect, and grow without self-criticism. Drummond highlights the importance of slowing down to experience emotions fully:
“By resisting the ‘I’ll deal with it later’ mindset, we give ourselves the compassion and time needed to heal and grow.”
The Mental Health Benefits of Holding Space
Experts emphasize that “holding space” offers numerous psychological benefits for both the giver and receiver.
1. Strengthens Relationships and Trust
Amie Grant, LPCC, founder of Take Up Space Therapy Services, notes that when people feel truly seen and heard, it fosters deeper connections and trust. This can lead to more meaningful relationships and reduce feelings of isolation.
“Being present for someone can be a profoundly healing experience,” says Grant.
2. Reduces Stress and Enhances Emotional Resilience
Grant also highlights how holding space for ourselves can interrupt cycles of shame, guilt, and perfectionism. By validating our emotions without judgment, we build greater emotional resilience and reduce stress.
Practices like mindfulness, which align closely with the concept of holding space, have been proven to decrease stress and anxiety. For example, mindfulness-based stress reduction (MBSR) has been associated with lower blood pressure and improved mental health outcomes.
3. Provides Relief for Marginalized Groups
Holding space is particularly vital for individuals from marginalized communities, including women, LGBTQIA+ individuals, and people of color. Grant explains:
“When we hold space for ourselves, we actively resist societal narratives that demand productivity, perfection, or conformity. Instead, we affirm our humanity and inherent worth.”
This practice empowers individuals to reclaim their emotional well-being and cultivate self-acceptance.
How to Practice Holding Space in Daily Life
For Others
- Practice Active Listening: Avoid interrupting or offering advice unless explicitly asked.
- Create a Judgment-Free Zone: Allow the other person to express themselves without fear of criticism.
- Be Comfortable with Silence: Sometimes, your presence is more powerful than words.
- Avoid Fixing Their Problems: Let them navigate their emotions at their own pace.
For Yourself
- Set Aside Quiet Time: Dedicate time daily to reflect on your emotions and experiences.
- Engage in Mindfulness Practices: Activities like meditation, journaling, or mindful walking can help you reconnect with yourself.
- Practice Self-Compassion: Be kind to yourself, even when you’re struggling or make mistakes.
- Resist Over-Scheduling: Allow downtime to process and recharge.
Why “Holding Space” Is Trending Now
The viral moment during the Wicked press tour highlighted the depth of emotional connections we can share when we create space for each other. The phrase gained traction online, leading many to explore its meaning. While it’s easy to dismiss such concepts as trends, “holding space” represents a timeless and transformative practice for navigating life’s complexities.
Mindfulness and the Science Behind Holding Space
“Holding space” aligns with the principles of mindfulness, which focuses on present-moment awareness. Numerous studies have underscored the benefits of mindfulness for physical and mental health.
- Reduced Stress Levels: Mindfulness practices like meditation have been shown to lower cortisol levels, the hormone associated with stress.
- Improved Mental Health: A 2018 study revealed that mindfulness-based approaches reduce anxiety and depression in high-stress environments.
- Enhanced Emotional Regulation: Mindfulness helps individuals navigate emotions without becoming overwhelmed.
The Role of Holding Space in Marginalized Communities
For marginalized groups, holding space is a radical act of self-care and resistance. In societies that often devalue their experiences, taking time to affirm their humanity is profoundly empowering.
Grant emphasizes:
“When we hold space for ourselves, we challenge societal narratives and create a deeper sense of belonging and worth.”
This practice is especially powerful in fostering community resilience and emotional well-being.
FAQs About Holding Space
1. What does “holding space” mean?
“Holding space” involves being fully present for someone or yourself, creating a safe, judgment-free environment for emotional expression and reflection.
2. Can holding space help with mental health?
Yes, holding space can reduce stress, alleviate loneliness, build trust, and promote emotional resilience, making it an excellent tool for mental health.
3. Is holding space only for others?
No, you can hold space for yourself by practicing self-compassion, mindfulness, and allowing yourself the freedom to process emotions without judgment.
4. How can I start holding space for someone?
Listen actively, avoid offering unsolicited advice, and create a non-judgmental space where they can share their feelings openly.
5. Why is holding space important for marginalized groups?
It offers a way to affirm their inherent worth, counter societal pressures, and nurture emotional resilience, serving as a powerful act of self-care and empowerment.
