Navigating Grief During the Holiday Season

‘Tis the season to be jolly! But for some of us, that sentiment might feel far from true.

For many, the holiday season is a time of joy—putting on festive music, decorating the house with beautiful lights and fancy colour-themed trees, binging on new Christmas movies, and of course celebrating the birth of Jesus with gratitude. But for others, this time of year can magnify a loss, making grief feel as fresh as the day it began.

According to the American Psychological Association, grief is the anguish—pain, distress, or misery—experienced after a significant loss. While grief is often associated with the death of a loved one, it can also stem from the loss of a job, the end of a friendship, life-altering changes, regret over a decision, or even remorse for past actions.

Grief permeates our lives and is a very human experience, but that doesn’t make it easier to navigate. During the holiday season—a time focused on celebration, joy, and togetherness—grief can feel especially heavy.

Why Does Grief Feel Stronger During the Holidays?

The holidays are filled with traditions and activities focus on cheerfulness and connection, creating an atmosphere that says you must be merry and bright. Every song, every decoration, and every celebration seems designed to amplify these emotions. For someone grieving, this can feel overwhelming and isolating, even adding feelings of resentment toward the season itself.

How to Cope with Grief During the Holidays

If you’re navigating grief this holiday season, know that you are not alone. Here are some strategies that can help:

1. Acknowledge Your Feelings: Suppressing your emotions or pretending to be “fine” might seem helpful in the short term, but it can lead to emotional burnout and even strain relationships. As difficult as it will be, allow yourself to feel what you’re feeling. Whether it’s deep sadness, longing, or frustration, name those emotions and give yourself permission to experience them. Acknowledging your feelings isn’t synonymous to wallowing in them. Rather, its accepting where you are emotionally so you can begin to process your grief in healthy ways.

   
   

2. Make Helpful Adjustments: Sticking to old traditions may feel too painful this year—and that’s okay. Consider starting new traditions or modifying existing ones to make them more manageable. Small changes, like spending the holidays in a different location or simplifying your usual activities, can help ease the emotional burden.

   
   

3. Seek Support: Support is a breath of fresh air in any difficult period and grief is no different. Reach out to loved ones or accept invitations to connect. Their company can be the safety and connection you need to get through the difficulties of the festive season while you grieve. Whether it’s spending time with family or joining a support group, these connections can ease feelings of isolation and provide a comforting sense of belonging.

   
   

4. Practice Self-Care: Spend time loving on yourself a little extra during this time. Prioritize activities that nurture your body, help to regulate your emotions, strengthen your mind and feed your soul. Mindfulness, meditation, exercise, rest, or even treating yourself to something you enjoy are just a few ways you can take care of yourself during this time – especially when grief feels overwhelming.

   
   

5. Honor Your Loved One: If your grief stems from the loss of a loved one, consider finding meaningful ways to honor their memory. Volunteer for a cause they cared about, share stories about them with others, create a tribute, or engage in an activity they enjoyed. These acts of remembrance can be both healing and a way to feel close to them during the holidays.

   
   

Remember: Healing Takes Time

Grief is not a straight path. Some days may feel manageable, while others are deeply challenging. Healing is a slow journey, but with time, it can bring a renewed sense of hope and peace.

This holiday season, give yourself grace. Whatever emotions arise, know they are valid. You are allowed to celebrate, cry, or simply be.

Wishing you strength and peace this holiday season