The holidays bring a mix of emotions even in the best of years. The lights, music, and traditions can feel comforting one moment and overwhelming the next. For anyone grieving the loss of someone they love, that contrast becomes even sharper. A season that once felt joyful can begin to feel heavy. Simple things like hanging an ornament, hearing a familiar song, or walking past a favorite holiday spot can stir feelings you did not expect.

If you are grieving this year, you are not doing anything wrong. Grief changes the way we move through the world, and it naturally changes the way we experience the holidays. There is no right way to feel, and there is no schedule you need to follow. Your heart is carrying something real, and it is okay if the season feels different from what it used to be.

Here are gentle, practical ways people often navigate the holidays while grieving, with space for whatever this time of year brings.

Many people feel pressure to be cheerful during the holidays, even when they are hurting. They worry about letting others down or being the reason a celebration feels less festive. But grief does not go away because the calendar flips to December. It shows up when it shows up, and pretending it is not there usually makes everything harder.

Let yourself feel what you feel without apologizing for it. If you need to cry, rest, talk, remember, or step away from something for a while, that is okay. There is nothing weak about needing gentleness during a tender season.

Holiday traditions can be comforting, but they can also highlight the absence of someone you love. If certain traditions feel too painful this year, it is more than okay to change them. Some people simplify their gatherings. Some scale things back. Others create new traditions that feel more manageable.

You might:

• Make a favorite holiday recipe in their honor
  
  

• Choose one tradition to keep and give yourself permission to skip the others this year.
  
  

• Start a new ritual that brings a sense of peace
  
  

• Allow the season to be quieter than usual
  
  

There is no need to make the holidays look a certain way. You can come back to familiar traditions when the time feels right, or allow new ones to form at their own pace.

Honoring the person you miss can soften the feeling of emptiness the holidays sometimes bring. This does not have to be big or public. It can be as simple as:

• Lighting a candle in their memory
  
  

• Hanging one meaningful ornament
  
  

• Setting aside a short moment to reflect
  
  

• Writing a note or letter to them
  
  

• Sharing a favorite story with someone close
  
  

These small acts can offer a quiet sense of connection when it is needed most.

People often want to support you but worry about saying or doing the wrong thing. A little communication can make a huge difference. If you let others know what feels helpful and what does not, you give them the chance to walk with you in a way that feels respectful and kind.

You might say:

• I would love company, but I do not have the energy for a long visit.
  
  

• I want to talk about them today.
  
  

• I am not up for a big gathering right now.
  
  

• I may need to leave early if it feels too heavy.
  
  

Your needs may change from day to day, and that is completely normal.

The holidays can move quickly, with full schedules, invitations, and expectations. Grief slows the body and mind, and that is not something you can force away. Rest is not laziness. It is part of healing.

You might rest by:

• Taking a quiet walk
  
  

• Sitting with a warm drink
  
  

• Reading or journaling
  
  

• Watching something familiar and comforting
  
  

• Spending time with someone who simply lets you be you
  
  

Your energy is precious. It is okay to protect it.

Grief can feel isolating, especially when the world around you seems busy and cheerful. It can help to talk with someone who understands loss and who will listen without trying to fix anything.

Support can come from:

• A trusted friend
  
  

• A counselor
  
  

• A faith leader
  
  

• A grief support group
  
  

• Someone who has walked a similar path
  
  

Sharing your thoughts out loud can bring a sense of relief and remind you that you do not have to carry everything alone.

Grief does not stay the same. It changes as the months and years pass. It may still hurt, but it often becomes more manageable than it was in the beginning. Many people notice that the holidays eventually feel different too, with space for remembering and getting through things in a way that feels less overwhelming than before. You do not have to follow any timeline. Move through this season in the way that feels right for you.

The holidays can be beautiful and difficult at the same time. If you are grieving this year, allow yourself patience, compassion, and space for whatever your heart needs.