6 Tips for Coping with Grief During the Holidays

December 13, 2021

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The holidays can be an especially difficult time for those experiencing grief. So many holiday routines and activities revolve around the gathering of family and friends.  Yet, bereaved parents may not feel up for celebrating as usual or embracing holiday traditions that they have in the past.

It’s okay to feel a sense of loss over what the holidays were supposed to be, and we can take this as an opportunity to recreate what they will be for our families from now on.  The following are tips for enjoying your holidays in the face of grief.

1. Simplify

Don’t expect to do everything you have in the past. Pick and choose what you’re up for. This will give you the chance to think about which traditions hold real meaning for you and which you have simply observed because of habit or other people’s expectations.

Communicate with your family and friends. They will understand if you need to take a break from past expectations. Let them know what your plans are and what you might need from them in return.

2. Honor Your Family

You had hopes and expectation for what the holidays would be like, but now things have changed. It’s okay to acknowledge that loss.

Many holiday traditions, like gift giving, hold special significance for parents and children. It can be hard to think of yourself as a parent when your child has died. Be sure to remember the many gifts you gave your little one while they were with you – and the gifts they gave to you.

3. Make Room for Your Feelings

Slow down and allow yourself time to think about and remember your baby.

Talk about your child. Let other people know how you want your child to be talked about and remembered by showing them with your words and actions.

4. Create New Traditions

Holidays mark special milestones in a family’s life. Think about how you will remember the life of your child in your family’s history and traditions.

It may be time to change the focus of your celebration. Revisit why you celebrate a particular holiday and what its significance is in your life. This can give traditions and rituals a renewed depth of meaning.

5. Be Generous with Others

Do things that help you feel connected. Spend time with the people you love. Nurture those relationships.

Give your time, talents, and skills. Sharing can lift spirits and ease burdens.

6. Be Generous with Yourself

Expect that you will feel sad sometimes. Or angry. Or alone. These are all appropriate feelings. Don’t think of them as being counter-productive. What they really are is an acknowledgement of the intense love you hold for your child.

Allow yourself to be happy. There is nothing selfish about celebrating or feeling joy. The capacity for joy is what connects us to each other. It’s what the holidays are all about.


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Find more resources for bereaved families here.