The holiday season can be a bittersweet time, especially when grieving the loss of a loved one. While the world around us celebrates joy and togetherness, those who are grieving may feel a sense of isolation and sadness.

It’s important to remember that you don’t need to force yourself into the holiday spirit to meet others’ expectations. Be gentle with yourself and acknowledge that it’s okay to feel however you feel during this time. You are allowed to set boundaries, take things slow, and honour your emotions. Here are some tips to help you navigate grief during the holidays, hopefully offering support and comfort as you move through this difficult season.

Acknowledge Your Grief

Give yourself permission to feel. Grief can bring a mix of feelings, and it’s normal to go from deep sadness to a sense of holiday cheer within seconds. All of your emotions are valid, and it’s important to create space for each one.

Starting a grief journal can be a helpful way to process more difficult emotions and put them into words. Naming your emotions brings clarity and makes the unknown feel more manageable.

Recognise Physical Grief Pain

Grief doesn’t just affect the heart—it impacts the body, too. During the holiday season, you may notice physical symptoms like headaches, muscle tension, or chest pains, which are common in grief. Stress hormones can overwhelm the body, causing fatigue and other discomforts. Be mindful of these physical effects, and don’t hesitate to rest or seek support if needed. Remember, grief manifests in different ways, and taking care of your physical health is crucial to your overall wellbeing during this emotional time.

Set Realistic Expectations

Avoid over-committing by giving yourself permission to decline invitations or events that might be too emotionally overwhelming. Let those close to you know how you’re feeling and set boundaries around what you are comfortable with this season.

Plan ahead and strategise how you’ll handle difficult moments, whether it’s leaving an event early or scheduling quiet time for yourself.

Create New Traditions

Honour the memory of a loved one by incorporating a ritual or tradition that allows you to remember the person you’ve lost, like lighting a candle, sharing memories, or making their favourite dish.

Participate in meaningful activities. Whether it’s volunteering, making a donation in their name, or spending time with those who bring comfort, creating new traditions can help you work through your feelings.

Lean on Your support System

Don’t hesitate to ask for support from family and friends. Your loved ones want to help you through this challenging time, and isolation may exacerbate feelings of loneliness.

Sometimes, it helps to talk to others who are experiencing similar feelings, and a support group can provide understanding and connection. If your grief feels too overwhelming, consider seeking help from a counsellor or therapist who specialises in grief.

Practice Self-Care

Grief can take a toll on your overall wellbeing. Prioritise your mental health by making time for activities that nurture your body and mind, such as:

Exercise: Regular physical activity can help manage emotions and reduce stress.

Rest: Ensure you’re getting enough sleep to support your mental and emotional health.

Mindfulness Practices: Meditation, deep breathing, and yoga can help you manage stress and anxiety.

Be mindful of habits that might temporarily numb the pain (such as overindulging in alcohol or food), and try to engage in activities that genuinely nourish you.

Look After Your Physical Health

Grief can be exhausting, and it’s easy to neglect your body’s needs. Make sure you are getting enough rest, eating nourishing meals, and moving your body, even if it’s just gentle walks. Physical wellbeing plays an important role in supporting your mental and emotional health during this challenging time.

Skip the Holidays

If celebrating feels too overwhelming, it’s perfectly okay to opt out of holiday traditions. You might choose to take a trip, have a movie marathon, or spend the time focused on a favourite hobby instead.

There’s no need to force yourself into celebrations if you’re not feeling up to it. Respect your emotional limits and do what feels right for you. Just be sure to communicate your plans clearly with those around you so that everyone is aware and understands your decision.