The holidays are often portrayed as a time of joy, togetherness, and celebration. But for those experiencing grief, the season can be a reminder of what’s missing. The festive lights and forced cheer can amplify the ache of loss, making the holidays a particularly difficult time to navigate.

Grief is a normal and healthy response to loss, and it’s important to acknowledge that it can manifest in different ways, especially during the holidays. You might feel:

• Sadness and emptiness: The absence of a loved one can be especially painful during gatherings and traditions.
• Anxiety and anticipation: The pressure to be happy and social can be overwhelming, triggering fear or dread.
• Anger and resentment: It’s normal to feel angry or unfair at the world, at your higher power or even the deceased, for leaving you behind.
• Guilt and confusion: You might question your right to feel happy or celebrate during this time.

Here are some tips for coping with holiday grief:

• Acknowledge your feelings: Don’t try to suppress your emotions. Allow yourself to feel the sadness, anger, or whatever comes up. Talking to a therapist or grief counselor can be helpful in processing these emotions.
• Communicate your needs: Let your loved ones know that you’re struggling. It’s okay to decline invitations or adjust traditions to accommodate your needs.
• Create new traditions: Honor your loved one’s memory by starting new traditions that celebrate their life. This could involve sharing stories, visiting their favorite places, or donating to a charity they supported.
• Practice self-care: Prioritize your physical and mental health. Eat healthy foods, get enough sleep, and engage in activities you enjoy. Exercise, meditation, journaling, and spending time in nature can be helpful coping mechanisms.
• Seek support: Connect with others who understand what you’re going through. Support groups, online forums, or even talking to a trusted friend or family member can provide valuable connection and understanding.

Remember, grief is a journey, not a destination. There is no right or wrong way to grieve during the holidays, and it’s important to be patient with yourself. The holidays may be challenging, but know that you are not alone.

Additional resources:

• The National Alliance on Mental Illness (NAMI): https://nami.org
• National Suicide and Crisis Lifeline: https://988lifeline.org or call 988
• My Grief Angels: https://mygriefangel.com/