The holidays are often described as joyful, but for many, they also bring a quiet ache. When you’re grieving, the season’s lights and laughter can feel like a reminder of what’s missing rather than what’s merry.

Grief doesn’t take a holiday. Whether you’re coping with the loss of a loved one, a relationship or simply a season of life that looks different now, it’s okay to admit that this time of year feels hard. You don’t have to put on a brave face or force yourself to feel festive. Sometimes, holding space for your emotions is the most meaningful way to honor what you’ve lost — and yourself.

 Give Yourself Permission to Feel

There’s no “right” way to grieve during the holidays. You may feel sadness, anger or even moments of peace — sometimes all in the same day. Allow yourself to experience those emotions without guilt or expectation. Grief doesn’t follow a schedule, and it’s okay to protect your energy when gatherings or traditions feel overwhelming.

Small acts of self-compassion can go a long way: light a candle, write a letter to your loved one or take a quiet moment to breathe. Whatever helps you connect with your feelings, honor it.

 Redefine Traditions

If old traditions feel painful, consider creating new ones that meet you where you are right now. Maybe that means leaving an empty chair at the table, sharing memories of a loved one or spending the day in a way that feels comforting rather than forced. Traditions can evolve — and they can still carry meaning, even when they change.

Supporting Someone Who’s Grieving

For friends and family, remember that grief doesn’t disappear after the first year. Reaching out can make a lasting impact. A simple message like, “I’m thinking of you this season” or “It’s okay if things feel different this year” can offer more comfort than you realize.

Avoid trying to “cheer up” someone who’s grieving — instead, give them permission to feel however they need to. Sometimes, presence speaks louder than words.

 You’re Not Alone

If the holidays feel heavy this year, know that you’re not alone. Grief is deeply personal, but you don’t have to carry it by yourself. Talking with a therapist or trusted support system can help you process your emotions, find gentle coping tools and begin to rediscover moments of peace.

At Family Connections, we understand that healing doesn’t mean forgetting — it means learning to hold both grief and gratitude at the same time.

If you’re struggling this season, reach out to Family Connections. Together, we can find light — even in the quiet moments.