Finding Gratitude Amidst Grief and Change This Thanksgiving

Thanksgiving is traditionally a time of joy, reflection, and gratitude. However, during this time of significant change and uncertainty, coupled with other losses, the holiday can be a difficult and emotionally complex period. Disenfranchised grief, the kind that often goes unrecognized by society, can add another layer of isolation. It’s essential to acknowledge and honor your grief, even in the midst of a season that emphasizes thankfulness.

Here are some ways to navigate the holiday with a focus on gratitude and support, while also honoring your grief:

Validate Your Emotions

Grief is real and valid, even if it isn’t acknowledged by others. Allow yourself to feel and express your emotions without judgment with someone you trust. Your feelings are important and deserve recognition.

Seek Supportive Communities

Surrounding yourself with people who understand and validate your experiences can make a significant difference. Support groups, friends, or online healthy communities can provide the understanding, positive energy, and compassion you need. 

Create Personal Rituals

Establishing your own rituals can bring a sense of recognition and honor to your grief. Lighting a candle, creating an altar, or engaging in daily meditation can help you feel connected and validated.

Express Your Grief Creatively

Using creative outlets such as reflective writing, drawing, or music to express your grief can be a powerful way to process and validate your emotions. Creativity offers a safe space where your feelings can be freely expressed.

Reflect and Journal

Journaling can be a therapeutic way to process your emotions and give voice to your grief. It’s a personal and private space for your thoughts and feelings, offering a way to reflect on your experiences and get it out of  your head. Use a simple invitation like, “Today my grief is…”

Practice Self-Compassion

Be gentle with yourself. Holidays can be challenging, and it’s important to practice self-compassion. Treat yourself with the same kindness and understanding you would offer a dear friend.

Engage in Spiritual Practices

Connecting with and engaging in spiritual practices can provide comfort and validation. Whether through prayer, meditation, lighting a candle, going for a walk in nature, or other rituals, spirituality can offer peace and support.

Finding Gratitude in the Midst of Grief

Research shows that practicing gratitude can have profound benefits on our mental health, even in the face of grief. According to a study published in the Journal of Personality and Social Psychology, gratitude can help improve well-being and foster resilience.

Finding moments of gratitude doesn’t mean ignoring your grief; it’s about balancing your feelings with moments of hope and appreciation for the positive aspects of life. Reflect on the small things that bring you joy, whether it’s a warm cup of tea, a comforting book, or a kind word, or laughing with a friend.

Embracing the Holidays with Support

Navigating the holidays while grieving is undeniably difficult, but incorporating these elements—nature, creativity, mindfulness, and spirituality—can help you cope and find moments of peace. Remember, it’s okay to feel whatever you’re feeling and to create new traditions that honor your grief.

You’re Not Alone

Reach out to friends, family, or support groups to share your experiences. Sometimes, just knowing that others understand and share your journey can bring immense comfort. This holiday season, give yourself the gift of compassion and support, and know that you have the strength to navigate through it.