Spending time with people who don’t understand childlessness can be emotionally demanding. Planning ahead can make all the difference.

That might mean arranging breaks, having a few boundary-setting phrases ready, or staying somewhere you can retreat to. Let others do the talking, steer conversations away from painful topics, and remember it’s okay to leave early—protecting your wellbeing is not rude, it’s wise.

Grounding techniques, support from trusted friends or community, and self-compassion before and after these moments really matter. Life isn’t the Instagram version we often expect, and you’re not failing if it’s hard.

You’re allowed to prioritise yourself. Always.