Gentle Ways to Navigate the Holidays with Grief

The holidays are often filled with lights, laughter, and togetherness — but when you’re grieving, those same moments can bring an ache that feels impossible to describe. You might find yourself torn between wanting to honor old traditions and needing space to simply breathe.

For many, this season can feel heavy, lonely, or bittersweet. If you’ve lost a loved one, the holidays may remind you of who’s missing more than who’s present. Please know you’re not alone — grief doesn’t take holidays off, and it’s okay if your experience looks different this year.

1. Give Yourself Permission to Feel

You don’t have to force joy or push away sadness. Both grief and joy can exist in the same moment. Allow yourself to feel what you need to feel without judgment. Some moments may bring warmth and laughter, others may bring tears — both are valid and human.

2. Create New Traditions

Sometimes old traditions feel too painful. It’s okay to change them or to create new ones that honor your loved one in a way that feels right now. Light a candle, cook their favorite dish, play a song that reminds you of them, or set aside a quiet moment of reflection. Small gestures can carry deep meaning.

3. Set Boundaries

Holiday gatherings can feel overwhelming. It’s okay to say no, leave early, or step away for a quiet moment. Protecting your emotional well-being matters just as much as showing up for others. You can still be loving and present while caring for your own energy.

4. Lean on Your Support System

Whether it’s friends, family, a faith community, or a therapist, connection can be a powerful source of comfort. You don’t have to navigate this season alone. Sometimes sharing memories, tears, or silence with someone who understands can ease the weight of grief.

5. Practice Self-Compassion

Grief isn’t something to “get over.” It’s something we learn to live with. Be gentle with yourself, especially during a season that may look different now. Rest when you need to, say no when it’s too much, and remind yourself that healing doesn’t follow a timeline.

If the holidays feel heavier this year, remember — grief is a reflection of love. The ache in your heart is a sign of the bond that will always remain. This season, give yourself permission to honor both the loss and the love.

And if you’re finding it difficult to navigate this time, therapy can offer a safe space to process, reflect, and find small moments of peace again.