Navigating Grief During the Holidays: Tips for Coping with Loss, Anxiety, and Emotional Stress
The holiday season is often portrayed as a time of warmth, connection, and celebration. Everywhere we turn, we’re met with images of cozy gatherings, sparkling lights, and the expectation that this time of year should feel joyful. But for many people, the holidays bring something very different: grief, in all its complexity.
If you’re navigating the loss of a loved one, or if this season brings reminders of difficult relationships, transitions, or unmet expectations, you’re not alone. Grief tends to become louder during the holidays. It shows up in moments we don’t expect, in rituals that suddenly feel different, and in feelings that are hard to put into words. This isn’t a sign that you’re doing anything wrong – it’s a sign that you’re human.
Why Grief Feels Heavier During the Holidays
Holidays carry emotional weight. They’re tied to memories, traditions, and ideas about who we “should” be spending time with. When someone we love is gone, or when our life looks different than it once did, these expectations can amplify feelings of sadness, anger, loneliness, or guilt.
You might notice grief in:
Traditions that feel incomplete without someone who once played a central role
Photos, songs, and scents that revive vivid memories
Family dynamics that highlight what’s been lost or what was never safe
Social pressure to be cheerful or “put on a good face”
A sense of disconnection from the holiday spirit everyone else seems to have
Grief often resurfaces even if years have passed, and even if you’re also experiencing moments of happiness. Both things can be true.
Honoring Your Grief Without Judgment
One of the most compassionate things you can do for yourself this season is to let your grief exist – without rushing it, minimizing it, or trying to make it fit into the holiday timeline.
Here are a few gentle ways to support yourself:
1. Allow your emotions to move in and out
Grief rarely behaves in a linear way. Some days feel calm; others feel overwhelming. Instead of pushing emotions aside, try acknowledging them as they come. You might say to yourself, “It makes sense that this is coming up right now.”
Giving yourself permission to feel can take internal pressure off an already stressful season.
2. Create or adapt rituals that feel meaningful
You may decide to keep certain traditions, change them, or skip them entirely this year. All options are valid.
Some people find comfort in incorporating remembrance, such as:
Lighting a candle
Setting aside a moment to share stories
Playing a loved one’s favorite song
Cooking a dish they loved
Spending time in a place that mattered to them
Others need distance from tradition to protect their emotional well-being. You can choose the path that feels most supportive for where you are right now.
3. Care for your body and nervous system
Grief is not only emotional – it’s physical. You might feel more tired, tense, or overstimulated than usual. Slow, grounding practices can help regulate your nervous system through the season.
Consider:
Taking a quiet walk
Practicing deep breathing
Journaling
Drinking water regularly
Prioritizing rest
Doing something nurturing each day, even for a few minutes
Small acts of care add up.
4. Lean on supportive people
The holidays can intensify loneliness, but you don’t have to go through this time on your own. Reach out to people who feel safe to you – whether that’s family, friends, a community, or a therapist.
It can help to communicate your needs clearly, even if that feels vulnerable. You might say:
“This time of year is hard for me. I may need some space.”
“I’d appreciate checking in more often this month.”
“I’m not up for big gatherings, but I’d love a quiet coffee.”
People often want to support us; they just may not know how.
5. Give yourself permission for moments of joy
One thing many people feel uncomfortable talking about is how joy can arise during grief. If you find yourself laughing, enjoying parts of the season, or feeling moments of peace, it doesn’t mean you’re forgetting the person you’ve lost. It means you’re human, and that your emotional world can hold many truths at once.
Joy does not cancel grief and grief does not cancel joy.
When Extra Support Can Help
If your grief feels especially heavy, isolating, or overwhelming this season, therapy can offer a place to slow down, explore what you’re carrying, and receive compassionate support. For some, the holidays bring up past trauma, unresolved losses, or relational wounds that feel harder to navigate alone.
Connecting with a therapist can help you:
Make sense of the emotions coming up
Find grounding and coping skills
Navigate relationship stress during the holidays
Build rituals or routines that support healing
Feel less alone in your grief
Reaching out for help is not a sign of weakness – it’s a sign of care.
Individual Relationship Therapy in Denver, Colorado
Grief can feel overwhelming and unpredictable, touching every part of life in ways that are both deeply personal and often hard to articulate. At Authentic Connections Therapy and Wellness, our therapists can help you make sense of what you’re carrying, understand the many factors that influence how you grieve, and begin finding steadier ground as you navigate loss in a way that honors both your pain and your resilience. Start building a therapeutic relationship where your grief is witnessed, honored, and held with compassion as you navigate whatever comes next.
