How to Cope with Grief During the Holidays

Grief is a natural response to loss, and it can surface in unexpected ways.

While time may ease some of the pain, the holidays often intensify grief, even long after a loss. Gatherings and familiar traditions can trigger emotions people may not be ready for, making this season particularly difficult.

Why Holidays Can Feel Especially Hard

Many people find the holidays especially hard because the focus on family and celebration often highlights the absence of a loved one. At the same time, the pressure to feel festive can conflict with grief, leaving some emotionally overwhelmed.

Recognizing Common Emotional Responses

While grief can feel heavier around the holidays, it’s important to remember that there is no right or wrong way to navigate this time. Emotions may shift unexpectedly - sudden waves of sadness or longing can arise without warning.

Even during gatherings, it’s common to feel disconnected or out of place. Some experience guilt — for celebrating at all, or for not having the energy to participate. And for many, the anticipation of the day itself can leave them emotionally exhausted long before it arrives.

Healthy Ways to Cope

1. Allow yourself to feel your feelings

Normalize the full range of emotions and avoid self-judgment. The holidays can bring a mix of emotions - joy, sadness, or anything in between. Give yourself permission to feel your feelings and remember that they may change from year to year.

2. Create space for remembrance

Creating space for remembrance can be a meaningful way to honor someone special. This might include sharing cherished stories, looking through photos, or establishing a thoughtful tradition in their memory.

3. Adjust expectations

Events and parties can be overwhelming, especially while experiencing grief. Allow yourself to decline events, leave early, or simplify plans. Focus on what feels manageable, not just what’s expected.

4. Lean on connection

Talking with caring friends or family who understand the significance of your loss can help ease feelings of grief. Joining support groups or seeking professional help can provide important healing benefits such as emotional support and reduced isolation.

5. Practice grounding and self-care

Sometimes simple activities help reduce emotional strain. Taking a walk, deep breathing, journaling, or meditation can calm the mind, relieve physical tension, and foster healthy emotional processing.

Moving Through Grief with Compassion

Give yourself permission to navigate grief in whatever ways feel right for you. There is no single correct way to cope with loss. Honoring your own needs, whether that means resting, setting boundaries, or creating new traditions, is a healthy and important form of grief care that supports healing over time.

If you find yourself needing more guidance, APMG is here for you. Talking with a mental health professional can provide you with the care you need during this season.