Navigating the Holidays When Someone is Missing

By Caroline Neal, lmft

The holidays bring immense pressure to "be joyful," but when you are grieving, this expectation can collide with your reality. If you are dreading the weeks ahead, please know that your feelings are valid. This season is not about getting over your grief, but about finding practical ways to manage it while navigating the constant reminders of your loss.

Anticipating and Managing Triggers

Grief is intensified by the rituals and traditions of the season. Knowing the common triggers can help you prepare:

Sensory Overload: Be mindful of specific scents, songs, or sights that instantly transport you back to painful memories.

The "Firsts": The first time you experience a key holiday event (dinner, gift exchange) without your loved one will likely be the hardest; be extra gentle with yourself on those days.

Social Pressure: Anticipate difficult questions from well-meaning relatives and have a simple, planned response ready.

Essential Strategies for Self-Protection

Your primary goal is to conserve your emotional energy and practice self-compassion.

Practice the Power of 'No': You don't owe anyone an explanation or your presence. Limit attendance at events or skip painful traditions entirely.

Plan Your Escape Route: Drive yourself so you can leave an event when you need to. Identify a Grief Buddy who knows you might need a brief retreat or a distraction.

Schedule Your Grief: Designate specific time slots each week to intentionally look at photos, cry, or feel sad. This prevents the grief from ambushing you during social events.

Allow Joy Without Guilt: If you laugh or feel a moment of peace, accept it. Joy is not a betrayal of your loved one; it is a necessary emotional reprieve.

Honoring and Remembering

Instead of trying to ignore the absence, create new rituals that actively honor your loved one's memory.

Create a Tribute: Place a candle, a favorite object, or a photo on the table to acknowledge their place and absence.

Share a Memory: Dedicate a few minutes during a gathering for family members to share a short, positive memory of the person who is missing.

Act of Service: Transform sadness into tribute by making a donation or volunteering for a cause your loved one cared about.

Seeking Support

If the emotional weight feels overwhelming, remember that seeking help is a sign of strength. Therapy offers a safe space to process complex emotions and helps you distinguish between normal grief and complicated grief, ensuring you get the support needed to navigate the intensity of the season.

This holiday season, give yourself permission to be exactly where you are.

If you're finding the emotional burden too heavy to carry alone, please reach out to schedule a time to talk.