Navigating Grief and Loss During the Holidays

The holiday season is often described as a time of joy, togetherness, and celebration. But for those who have experienced loss—whether of a loved one, a relationship, or even a sense of normalcy—this season can bring up feelings of sadness, loneliness, or anxiety. Grief doesn’t take a break for the holidays, and it’s okay to acknowledge that.

Here are some ways to cope and care for yourself during this challenging time:

1. Give yourself permission to feel Grief can bring a mix of emotions—sadness, anger, guilt, or even moments of unexpected laughter. Whatever you feel is valid. Don’t pressure yourself to “be happy” just because it’s the holiday season. Journaling or talking with a trusted friend or therapist can help you process these emotions.

2. Create new traditions Honoring your loss doesn’t mean you have to abandon holiday traditions. You might incorporate new rituals that feel comforting, like lighting a candle in memory of a loved one, preparing a favorite meal they enjoyed, or taking a quiet walk to reflect.

3. Set realistic expectations It’s normal for social events to feel overwhelming or for memories to surface unexpectedly. Give yourself grace—decline invitations if needed, plan shorter gatherings, or create quiet moments for self-care.

4. Lean on support Reach out to friends, family, faith communities, or support groups. Talking about your loved one or sharing memories can provide comfort. Remember, you don’t have to navigate grief alone.

5. Incorporate gentle spiritual reminders If faith is part of your life, scripture and prayer can bring solace. Verses like Psalm 34:18, “The Lord is close to the brokenhearted and saves those who are crushed in spirit,” remind us that we are not alone in our sorrow.

6. Practice self-care Small, intentional acts of care—like walking, meditating, listening to comforting music, or enjoying a favorite meal—can help you navigate emotional intensity. Grief can be exhausting, and caring for your body and mind is essential.

Remember: Grief may ebb and flow, and some days will be harder than others. Allow yourself to experience the season authentically, balancing remembrance with moments of peace. Healing doesn’t mean forgetting—it means finding a way to carry your love and memories forward while still living your life fully.