Navigating Holiday Grief: How to Cope with Loss During the Holidays

Navigating Holiday Grief: How to Cope with Loss During the Holidays

The holiday season can intensify grief, especially when you’re far from loved ones. Learn trauma-informed ways to cope, connect, and care for yourself.

The Holidays Are Not Easy When You’re Grieving

The holidays are often portrayed as joyful, cozy, and full of connection. But if you’re grieving, this season can feel heavy—marked by absence, longing, and a deep ache for what used to be.

Whether you've lost a loved one recently or years ago, this time of year can amplify pain. You may feel pressure to “be happy,” while internally navigating waves of sadness, guilt, or disconnection. You’re not alone in this. And more importantly—you don’t need to force yourself to be okay.

As a therapist who works with grief, trauma, and life transitions, I want to share practical, compassionate strategies for surviving—and finding meaning in—the holiday season.

What Grief Feels Like During the Holidays

Grief isn't linear. It's not about "moving on" or "getting over it."
Instead, it’s about learning to carry the pain with care while still living your life.

The holidays can trigger:

• Intensified sadness or longing
• Guilt for experiencing joy or laughter
• Emotional numbness or overwhelm
• Isolation—especially if you’re an expat away from home

All of these responses are normal. You’re not broken for grieving during a time when everyone else seems to be celebrating.

Understanding the Dual Process Model of Grief

The Dual Process Model describes two key components of grief:

• Loss-Oriented Grief: Deep moments of mourning—missing your loved one, reliving memories, or sitting with the ache of absence.
• Restoration-Oriented Grief: Times when you're adjusting to new routines, finding glimpses of joy, or simply getting through the day.

You may move between these states minute by minute—and that’s okay. Both are valid, and both are necessary for healing.

Coping with Holiday Grief: Gentle, Grounded Strategies

If You’re Grieving This Season:

1. Honor Your Grief
   Light a candle, write a letter, or cook their favorite meal. Acknowledge your emotions instead of suppressing them.
2. Set Boundaries
   It’s okay to decline invitations or traditions that feel too heavy. You don’t owe anyone a performance of cheer.
3. Soothe Your Nervous System
   Try yoga, breathwork, nature walks, or warm baths—anything that signals safety and grounding.

If You’re Supporting Someone Who Is Grieving:

1. Acknowledge Their Loss
   A simple “I know this might be a hard season for you” can go a long way.
2. Offer Tangible Support
   Instead of “Let me know if you need anything,” try “Can I drop off a meal on Tuesday or Thursday?”
3. Be Present (Even from Afar)
   A thoughtful text, a check-in call, or a care package can offer connection without pressure.

Finding Meaning and Connection During the Holidays

Even in grief, you can create small moments of connection or ritual:

• Join a grief support group (local or virtual)
• Donate to a cause your loved one cared about
• Start a new tradition in their memory
• Reach out to someone else who may be grieving

The holidays don’t have to be “normal” to be meaningful.

Therapy for Grief, Loss & Life Transitions

You don’t have to carry your grief alone.
I support individuals facing loss—especially expats grieving far from family or community. In therapy, we create space to process pain, find meaning, and integrate grief into your life in a way that honors what was lost.
Book a free consultation today.

Related Articles

Here are some other articles that might help as you navigate grief during the holiday season:

• Healing from Complex PTSD: Understanding Symptoms & Recovery
• What is Complex PTSD? You Got Diagnosed, Now What?
• Healing PTSD with Cognitive Processing Therapy (CPT)
• Cultural Burnout: How Therapy Helps Expats Manage Stress and Feel Grounded Abroad
• Managing Anxiety, Burnout, and Overwhelm: Practical Self-Care Tips for Expats and Those Facing Stressful Transitions

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