Grief during holiday celebrations feels different because it makes you extremely emotional. A photo or an empty chair can trigger a strong wave of sadness. In severe cases, the memories of the loved one can hurt physically.
If the pain is not easing, or daily life is slipping, a therapist or psychiatrist can help you get through the days.
Tips for Coping With Grief During the Holidays
You may have read advice that boils down to “take care of yourself.” These practical strategies to handle grief during the holidays go a little further.
Plan Ahead So the Season Does Not Ambush You
Sit down in a quiet place and make a tentative plan to decide what you actually want during these months. Sort which gatherings you can go to and which you can leave. You do not have to attend every event.
Planning is one of the simplest ways to handle the holidays without getting stressed.
Give Grief a Window
Instead of fighting waves all day, set aside ten minutes on purpose. Look at photos and write them a note. Small anchors like this help you get through the days without grief taking every hour.
Talk About the Person You Are Missing
Many grieving people worry that mentioning their person will make everyone uncomfortable. That’s not true, actually. You can talk about them at dinner or share your favorite memory. It will keep your heart light.
Set Boundaries While Being Respectful
You can avoid the emotionally heavy gatherings while being respectful. You don't have to explain the reasoning every time. Just saying “I will skip it this year, but thank you for asking” is fine.
Avoid Drinking Alcohol and Using Social Media Excessively
A drink might feel like a shortcut to manage the struggle. But that's not an effective way to handle grief. Social media can sting too, because feeds fill up with picture-perfect celebrations that can make you feel depressed.
Include Children Honestly
If kids are grieving too, tell them that it's okay to feel sad. Don't push them to have fun if they are not feeling like it. Let them choose the way they want to remember the loved one. Children follow your lead, so letting them see you grieve gently gives them permission to do the same.
What to Do If You Feel Like You Are Not Coping With Grief
Even after integrating these tips into your lifestyle, you might feel sad or depressed. If the grief is engulfing your life, you should talk to a professional therapist in Florida or a trusted person who can help you find one.
Grief that is getting heavier instead of softer
Trouble with basics such as working or eating
Constant guilt, hopelessness, or a sense that life has no point
Pulling away from everyone and becoming antisocial
Clinicians do draw a line between painful grief and a clinical condition. Prolonged grief disorder is included in the DSM-5-TR. A diagnosis requires that the loss happened at least 12 months ago. But that does not mean you should wait a year to ask for help. Grief that is disrupting your life deserves support now.
In a randomized controlled trial published in JAMA, adults with complicated grief received 16 sessions of either a grief-focused therapy or standard interpersonal therapy. About 51% responded to the grief-focused approach.
If your thoughts turn to suicide, or you feel unsafe, call or text 988, the free and confidential Suicide & Crisis Lifeline.
Find Grief Support Near You in Florida
Start your search for grief support groups that meet during the holidays in these places:
Local hospice programs in Florida, which often run bereavement groups open to the wider community
Hospitals and community health centers in your neighbourhood
National organizations
Get Help With Holiday Grief From BNBA Near Florida
If this season feels too heavy to carry alone, Boston Neurobehavioral Associates is a trusted option in Florida, USA. Our licensed therapists and psychiatrists offer support for grief, depression, and anxiety, with in-person visits and telehealth appointments.
Schedule an appointment today and get complete treatment for your mental health struggles.
FAQs
What Are the Best Ways to Cope With Grief During the Holidays?
Plan the hard days in advance, choose which traditions to keep, protect your sleep and meals, set aside time to feel, and talk about the person you miss. Lean on one or two safe people.
Is It Normal to Feel Grief Years After a Loss?
Yes. Holidays and anniversaries can bring grief back even years later.
Why Is Grief Harder During the Holidays?
Grief is harder during the holidays because the season is built on rituals and shared meals that involved the loved one.