The death or loss of a loved one, or significant changes in circumstances, can be devastating no matter when they occur. Grief often comes in waves, with no linear path to follow. During the holidays, these feelings can feel magnified, and it’s easy to feel dismissed or overlooked in your pain. Acknowledging the unique challenges of holiday grief is an important step.
For many, the holidays can intensify feelings of loss, especially if it’s the first holiday without a loved one to share in memories, traditions, and their presence. It’s completely normal to feel conflicted during this “joyful time of year.” Remember to extend compassion to yourself as you navigate this season.
Grief and holiday traditions often intersect, and you have the power to choose how to approach them—whether by maintaining old traditions, modifying them, or creating new ones entirely. While planning for emotionally triggering situations can be helpful, it’s not always possible, especially during a season centered around family and togetherness.
Here are some coping strategies to help you navigate holiday grief:
Give Yourself Permission to Feel
Acknowledge that it’s okay to experience a range of emotions, even those you don’t fully understand. Two things can be true at the same time: you can feel excitement about the holiday season because it’s your favorite time of year, while also feeling sadness and anger over grieving a loss.
Grief is never linear, and it may feel heavier during the holidays than at other times of the year, regardless of how long ago the loss occurred or the circumstances surrounding it.
Set Realistic Expectations
The holiday season often brings pressure to make everything perfect. Instead, focus on simplifying your plans and reducing stress wherever possible.
Create New Traditions
If you’d like, consider finding ways to honor your loss. This could include donating to a meaningful cause, baking or cooking a loved one’s favorite dish, or incorporating other creative new traditions. But don’t feel obligated—only do what feels right for you.
Plan for Emotional Triggers
When possible, anticipate situations or traditions that might evoke strong emotions. Decide in advance how you’d like to handle them or consider finding alternate plans if certain activities feel too overwhelming.
Support Your Healing Journey
Your mental and emotional health are essential to healing from the trauma of grief and loss. Many resources are available to help you process these emotions during the holiday season. At Mindful Health, we are honored to support you as you navigate your journey.
