Coping With Grief and Loss During the Holidays
- WPA Therapy
- 6 hours ago
- 4 min read
The holiday season can be a time of mixed emotions when you’re coping with grief. Even everyday moments, like a familiar song or holiday decoration, can bring a rush of memories that feel both comforting and painful. You might notice waves of sadness, anger, guilt, or even small moments of joy, leaving you feeling confused or overwhelmed.
Grief doesn’t follow a tidy timeline, and it often shows up more intensely during this time of year. If you’re moving through the holidays with a heavy heart, you’re not alone. Many people find this season especially challenging after the loss of a loved one, and there’s no right or wrong way to move through it.
Why the Holidays Can Feel Harder
Grief often feels heavier during the holidays because this season brings so many reminders of what’s changed or who’s missing. Traditions, routines, and familiar gatherings can highlight the absence of someone you miss. Even seemingly small things, like a recipe they loved or a place you used to visit together, can stir strong emotions.
There’s also a lot of pressure to feel cheerful this time of year. When you’re grieving, that pressure can create tension between what people expect from you and what you’re actually feeling. Social events, conversations, and even well meaning invitations can bring up more emotion than you may expect.
If the holidays feel complicated, you’re not alone. Coping with grief and the loss of a loved one can make this season tender, and it’s completely understandable to feel out of sync with the cheer and joy that others might be expressing.
How to Care for Yourself During the Holiday Season
Caring for yourself while coping with grief isn’t about getting everything right. It’s about finding small ways to support your emotional needs, honoring your limits, and giving yourself space to move through the season at your own pace.
Give yourself permission to feel however you feel
Grief doesn’t follow a schedule. You might feel steady one moment and overwhelmed the next. Let your emotions come and go without judging yourself. If you notice a wave of sadness or anger, try pausing for a slow breath or placing a grounding hand over your chest. Checking in with your body can help you stay rooted when feelings get big.
Adjust your expectations
It’s okay to change plans, scale back, or skip traditions that feel too heavy right now. You might decide to attend only part of a gathering or choose a quieter celebration that feels more manageable. Protecting your energy is a form of self-care, not a sign that you’re withdrawing from people or shutting out joy.
Be flexible with traditions
Some traditions may bring comfort, while others may feel painful because they highlight what’s missing. You can keep the pieces that feel supportive and take a break from the rest. You might choose to light a candle, share a favorite story, cook a meaningful dish, or set aside a moment of remembrance. It’s also okay to try something completely new if that feels gentler.
Set boundaries
You don’t have to say yes to every invitation. Simple responses like, “I’m keeping things quiet this year,” or “I might leave early,” can help set expectations. It can also be helpful to plan an exit strategy before events. Stepping outside for fresh air or taking a few minutes alone can make gatherings feel more manageable.
Find small moments of peace and calm
Coping with grief can be exhausting, so small acts of care matter. Warm drinks, soft blankets, time outdoors, journaling, short walks, or listening to calming music can offer peace when emotions feel heavy. Leaning on trusted people can help too. Even a brief check-in or a shared moment of connection can bring a bit of steadiness.
Consider grief therapy
Professional support can be especially helpful during emotionally charged seasons. Pursuing grief therapy or grief counseling gives you space to process what you’re feeling and learn tools to navigate the days ahead. If you need extra support this season, reaching out to a therapist can make the load feel a little lighter.
What Is Grief Therapy?
Grief therapy is a type of counseling that focuses on helping people process the emotional, physical, and practical challenges that come with loss of a loved one. Unlike general therapy, grief counseling specifically addresses the unique ways that grief shows up, whether it’s sadness, guilt, anger, or even relief. A trained therapist provides a safe, supportive space to explore these feelings without judgment.
Grief counseling can help you:
Understand the stages and patterns of grief and how they might show up during the holidays
Identify triggers and find strategies to manage overwhelming emotions
Develop coping tools tailored to your personal needs and circumstances
Explore ways to honor your loved one while still caring for yourself
Grief therapy isn’t about “getting over” your loss or forcing yourself to feel better. It’s about finding ways to live with your grief while still engaging in life, even during the most emotionally charged times of the year. Many people find that having structured support allows them to experience both sadness and joy without feeling guilty, confused, or overwhelmed.
If you’ve never tried grief counseling, the holidays can be a meaningful time to reach out. Even a few sessions can provide guidance, perspective, and reassurance, helping you navigate this season with more steadiness and care.
You’re Not Alone, and We Can Help
Moving through the holidays while coping with grief can feel heavy, tiring, and unpredictable. If this season doesn’t match the joy that others seem to expect, it’s okay. Grief has its own rhythm, and you deserve space to feel what you feel without pressure to be cheerful or “move on.”
Grief therapy can provide care, clarity, and a steadier place to land. Our compassionate therapists are here to walk with you, listen without judgment, and help you find small moments of comfort during a tender time.
If the holidays feel overwhelming, don’t wait: reach out today to schedule a session and get the support you deserve. You don’t have to navigate this season alone.