Coping with grief during the holidays is a unique challenge for those navigating loss. Whether this is your first holiday season navigating grief or you’ve done this more times than you care to remember, there are some simple things that can help ease the challenge of this season.
How to Cope With Grief During the Holidays
Kathy Malloy, a Licensed Clinical Social Worker on the Paradigm Health team, shares several great tips for navigating grief during the holidays.
1. Utilize Resources for Grief Support
It’s easy to feel isolated during the holidays. Having someone else hear what you’re struggling with, and knowing that you’re not alone in your grief, can be incredibly helpful. We run a monthly virtual support group and you are welcome to join us. Simply call us at 317-735-6001 and ask to speak with one of our bereavement specialists. Another great resource is Grief Share. Grief Share is an online portal that helps you connect to support groups – virtual and in-person – in your geographical area.
2. Take Care of Your Basic Needs
Kathy suggests three things that are specifically helpful:
- Light: With the days being the shortest of the year during this time, it’s important to step outside and get a little bit of light each day. If you can, aim for 5-10 minutes in the morning and 5-10 minutes at dusk.
- Rest: Rest is crucial for the body and brain, and you may need more of it this time of year, as well as while you are grieving. General recommendations are for 7-9 hours a night, but your body may need more.
- Exercise: You don’t have to hop on a treadmill or play pickleball (unless you want to), but find a way to gently move your body every day if you can. This could be going for a walk or doing some gentle yoga stretches throughout the day.
3. Practice Mindful Alcohol Consumption
If you enjoy having a glass of wine or spiked eggnog during the holidays, that’s OK! Kathy suggests, however, bringing awareness to whether this practice is because you enjoy it, or because you find it’s a way to cope with your grief. If it’s the latter, it would be beneficial to find other ways to manage your grief so that you don’t give the alcohol more control than you mean to.
4. Spend Time With Others
You might feel inclined to say no to every social invite and skip meet-ups with friends and families this season. However, Kathy emphasizes the importance of being with others during the holidays and throughout the grieving process. Even if you go to a party or gathering for a shorter time period than you normally would, pat yourself on the back for the efforts you are able to make.
5. Minimize Holiday Stress
If it feels completely overwhelming to go shopping in the hustle and bustle of the season, that’s okay! A great way to modify this is to shop online for gifts. If you’re not feeling up to decorating your home with your normal fervor, know that there’s no right or wrong. There’s no requirement for outdoor lights or homemade cranberry bread; those can wait until next year. Or, you can modify and create new traditions that better suit where you’re at in this season.
We know that coping with grief during the holidays is one experience that you’d rather not have. We also believe that you can make this time of year work for you by taking small actions as you are able. We are Hoosiers caring for Hoosiers; know that we are here to support you each step of the way.
Prefer video format over reading? Check out Kathy’s short video clips on coping with grief during the holidays on our YouTube channel here.
