Grief During the Holidays: Gentle Ways to Cope When the Season Hurts
The holidays are often described as joyful, full of connection and celebration. For those experiencing grief, this time of year can feel especially heavy. Traditions, memories, and expectations can intensify the absence of someone you love, making it hard to participate in the season the way you once did.
If you’re grieving, know this: there is no “right” way to do the holidays.
Gentle tips to help you cope:
Lower expectations. You don’t have to attend every gathering, keep every tradition, or feel cheerful. Give yourself permission to do what feels manageable.
Honor your loved one in your own way. Lighting a candle, sharing a memory, or creating a small ritual can help you feel connected without overwhelming yourself.
Create new boundaries and traditions. It’s okay to change plans or start something new that better fits where you are right now.
Let emotions come and go. Grief often shows up in waves—sadness, anger, numbness, even moments of joy. All of it is valid.
Reach out for support. A trusted friend, family member, or mental health professional can help you feel less alone during this season.
Grief doesn’t follow a timeline, and it doesn’t pause for the holidays. If you’re struggling, be gentle with yourself. Healing doesn’t mean forgetting—it means learning how to carry your loss while still caring for yourself.
If the holidays feel especially hard this year, support is available, and you don’t have to navigate grief alone.
