Navigating Grief During the Holidays: 7 Tips to Help You Cope

1. You Time/time for yourself

Grieving during the holidays can be a challenging experience, and the combination of challenging emotions and pressure to be festive can be overwhelming. However, it is essential to take time for yourself during this period and remember that everyone grieves in their way.

Create a plan of self-care activities to help keep your mind and body healthy. This could include regular exercise, healthy eating, talking to friends and family, and taking time to relax and be mindful.

Consider setting boundaries around activities or conversations with family or friends that could be too draining or triggering. Above all, remember to take good care of yourself and to be gentle with yourself.

2. Reach out for support

If you’re struggling and don’t feel like you have anyone or feel alone, it’s important to remember that it’s okay to feel the way you’re feeling and that help is available. Whether it’s a friend, family member, therapist, or helpline, don’t hesitate to reach out if you feel overwhelmed.

Talking openly and honestly about how you’re feeling can be a huge relief and help you start feeling better. Remember that you don’t have to suffer alone and that there are people who care and are willing to help.

3. It’s okay to say no

Saying no during the holidays can be difficult, especially if you’re feeling down. While taking care of yourself and your mental health, it’s also important to be mindful of how your decisions affect others. If you’re feeling overwhelmed with requests, it’s okay to say no.

There’s no need to explain why- You can say, “No, I’m sorry, I can’t do that.” If you need to take time for yourself during the holidays, don’t be afraid to do so. Take a few minutes or hours to do something that brings you joy and restores your energy. When you come back, you’ll be better equipped to handle whatever requests come your way.

4. Write down your thoughts

Taking the time to write down your thoughts when you are feeling down around the holidays can be a great way to process your feelings and gain a better understanding of what is causing your distress. Writing can be therapeutic, allowing us to express our emotions safely and constructively. It also gives us a chance to reflect on our thoughts and feelings and can provide us with insight into our situation.

Writing can help us to recognize the patterns in our thinking and behavior, which can help us to identify the cause of our discomfort. Additionally, writing can be a way to communicate our thoughts and feelings to others, whether it’s a family member, friend, or mental health professional.

Jotting down a few things can also give us a sense of relief, as we can express our feelings without fear of judgment or criticism. So, if you’re feeling down around the holidays, take the time to write down your feelings and experiences, as it may be the perfect way to start feeling better.

5. Incorporate traditions

Incorporating traditions into the holiday grieving process can be significant and helpful. Traditions can provide comfort and familiarity and create a special connection to those we’ve lost. It can also be an opportunity to honor and remember the deceased and carry on the traditions they loved and cherished.

Taking part in activities that remind us of our loved ones can help us cope with our grief and make us feel closer to them somehow. It can also help create a sense of peace and acceptance, which can be very therapeutic. Ultimately, traditions can help us to honor the legacy of our loved ones and keep their memory alive.

6. Take a break

Though birthdays, Christmas, and all the holidays are supposed to be a time for fun and family, the festivities and family gatherings can be a bittersweet reminder of what is missing. If you are feeling overwhelmed, take a break and do something that brings you comfort. Whether going for a walk, taking a nap, reading a book, or spending some time alone, it is essential to take time for yourself and practice self-care.

It is okay to take a break and honor your emotions. There is no playbook for grief, and finding ways to take care of yourself while processing your grief is crucial.

7. Stay in the present moment

During the holidays, it can be especially difficult to manage grief when we are surrounded by reminders of what we have lost. One way to stay in the present moment and manage grief is to focus on the people and activities in your life right now.

Allow yourself to be present in the moment and appreciate the people and experiences around you. Find joy in the simple things, like spending time with a friend, enjoying a cup of hot cocoa, or taking a walk outside.

You can also express gratitude for the people and moments that make up your life. By staying in the present moment, you can better manage your grief and find peace and joy during this holiday season.

Final Thoughts 

The holidays can be difficult, especially when you’ve lost someone close to you. But no matter how rough things may seem, it is important to hang in there and find ways to honor the memory of your lost loved one. Look for ways to keep their memory alive, even if it’s just small gestures like visiting a place they loved or doing something in their memory.

Surround yourself with supportive people who understand your grief and can help you through difficult times. Take time to reflect on the good times you shared with your loved one and focus on the positive. Most importantly, take time for yourself to grieve and remember that all feelings are valid.