Surviving the Holidays: Four Practical Tips to Help You Navigate Them When Grieving

The holidays, filled with joy and celebration for many, can be a minefield of emotions for those grappling with grief. The festive season can amplify feelings of loss and loneliness, making it hard to get in the spirit. Here are four ways you may find solace and strength this holiday season.

1. Connection with Nature

One of the most grounding elements during times of grief is nature. The natural world offers a sanctuary away from the hustle and bustle of holiday activities. Taking a walk in the woods, sitting by a river, or simply spending time in a park can provide a much-needed escape and a sense of peace. The changing seasons, the rhythm of nature, and the tranquility it offers can help soothe your soul and provide a gentle reminder that life continues, and new beginnings are always possible.

Practical Tip:

• Schedule regular nature walks, especially when holiday stress feels overwhelming. Use this time to breathe deeply, observe your surroundings, and let the natural world provide comfort.

2. Creative Expression

Creativity can be a powerful outlet for processing grief. Engaging in creative activities allows you to express emotions that might be difficult to verbalize. Whether it’s writing, baking, playing music, or crafting, these activities can help you channel your feelings in a constructive way. The act of creating something can also bring a sense of accomplishment and joy, even during tough times.

Practical Tip:

• Dedicate some time each day to a creative activity. It doesn’t have to be anything grand; even small creative acts like doodling or baking can be incredibly therapeutic.

3. Mindful Practices

Mindfulness and meditation are essential tools for coping with grief, especially during the holidays. These practices help you stay present and manage overwhelming emotions. By focusing on the here and now, you can reduce the anxiety and stress that often accompany grief. Simple mindfulness exercises, such as deep breathing or body scans, can bring a sense of calm and clarity.

Practical Tip:

• Start a daily meditation practice. Even five minutes of deep breathing or guided meditation can make a significant difference. Apps like Insight Timer offer short, helpful, guided mediations tailored to relaxation, sleep, and reducing anxiety.

4. Spiritual Connection

For many, the holidays are a time of spiritual reflection. Connecting with your spirituality can offer comfort and a sense of purpose. This doesn’t necessarily mean following a specific religion; it can be savoring simple, sacred moments in everyday life, or exploring new spiritual practices. This element of spirituality can provide a sense of continuity and hope during the darkest times.

Practical Tip:

• Create a small ritual that resonates with you, whether it’s lighting a candle each evening, saying a prayer, or practicing gratitude. These simple acts can help anchor you and bring moments of peace and reflection.

Embracing the Holidays with Support

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

You’re Not Alone

Sometimes, grief during the holidays can become overwhelming. Reach out to friends, family, or seek support from a conversation partner, like a grief coach or counselor, for additional tools and strategies to cope effectively. Sometimes, just knowing that others understand 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.