Helping Yourself Heal During the Holiday Season
by Alan D. Wolfelt, Ph.D.
Holidays are often difficult for anyone who has experienced the death of someone
loved. Rather than being times of family togetherness, sharing and thanksgiving,
holidays can bring feelings of sadness, loss and emptiness.
- Love Does Not End With Death
Since love does not end with death, holidays may result in a renewed sense of personal
grief—a feeling of loss unlike that experienced in the routine of daily living. Society
encourages you to join in the holiday spirit, but all around you the sounds, sights and
smells trigger memories of the one you love who has died.
No simple guidelines exist that will take away the hurt you are feeling. We hope,
however, the following suggestions will help you better cope with your grief during
this joyful, yet painful, time of the year. As you read through this article, remember
that by being tolerant and compassionate with yourself, you will continue to heal.
• Talk About Your Grief
During the holiday season, don’t be afraid to express your feelings of grief. Ignoring
your grief won’t make the pain go away and talking about it openly often makes you
feel better. Find caring friends and relatives who will listen—without judging you.
They will help make you feel understood.
• Be Tolerant of Your Physical and Psychological Limits
Feelings of loss will probably leave you fatigued. Your low energy level may naturally
slow you down. Respect what your body and mind are telling you. And lower your
own expectations about being at your peak during the holiday season.
• Eliminate Unnecessary Stress
You may already feel stressed, so don’t overextend yourself. Avoid isolating yourself,
but be sure to recognize the need to have special time for yourself. Realize also that
merely “keeping busy” won’t distract you from your grief, but may actually increase
stress and postpone the need to talk out thoughts and feelings related to your grief.
• Be With Supportive, Comforting People
Identify those friends and relatives who understand that the holiday season can
increase your sense of loss and who will allow you to talk openly about your feelings.
Find those persons who encourage you to be yourself and accept your feelings—both
happy and sad.
• Talk About the Person Who Has Died
Include the person’s name in your holiday conversation. If you are able to talk
candidly, other people are more likely to recognize your need to remember that special
person who was an important part of your life.
• Do What Is Right for You During the Holidays
Well-meaning friends and family often try to prescribe what is good for you during the
holidays. Instead of going along with their plans, focus on what you want to do.
Discuss your wishes with a caring, trusted friend. Talking about these wishes will help
you clarify what it is you want to do during the holidays. As you become aware of
your needs, share them with your friends and family.
• Plan Ahead for Family Gatherings
Decide which family traditions you want to continue and which new ones you would
like to begin. Structure your holiday time. This will help you anticipate activities, rather
than just reacting to whatever happens. Getting caught off guard can create feelings of
panic, fear and anxiety during the time of the year when your feelings of grief are
already heightened. As you make your plans, however, leave room to change them if
you feel it is appropriate.
• Embrace Your Treasure of Memories
Memories are one of the best legacies that exist after the death of someone loved. And
holidays always make you think about times past. Instead of ignoring these memories,
share them with your family and friends. Keep in mind that memories are tinged with
both happiness and sadness. If your memories bring laughter, smile. If your memories
bring sadness, then it’s all right to cry. Memories that were made in love—no one can
ever take them away from you.
• Renew Your Resources for Living
Spend time thinking about the meaning and purpose of your life. The death of
someone loved created opportunities for taking inventory of your life— past, present
and future. The combination of a holiday and a loss naturally results in looking inward
and assessing your individual situation. Make the best use of this time to define the
positive things in life that surround you.
• Express Your Faith
During the holidays, you may find a renewed sense of faith or discover a new set of
beliefs. Associate with people who understand and respect your need to talk about
these beliefs. If your faith is important, you may want to attend a holiday service or
special religious ceremony.
As you approach the holidays, remember: grief is both a necessity and a privilege. It
comes as a result of giving and receiving love. Don’t let anyone take your grief away.
Love yourself. Be patient with yourself. And allow yourself to be surrounded by
loving, caring people.
About the Author
Alan D. Wolfelt, Ph.D., is a noted author, educator, and grief counselor. He serves as Director of
the Center for Loss and Life Transition in Fort Collins, Colorado, and is on the faculty at the
University of Colorado Medical School Department of Family Medicine.
Dr. Wolfelt is known for his compassionate philosophy of “companioning” versus “treating”
mourners. Among his many publications are the books Healing Your Holiday Grief: 100 Practical Ideas
for Blending Mourning and Celebration During the Holiday Season, The Journey Through Grief, Healing Your
Traumatized Heart, The Mourner’s Book of Hope, and Understanding Your Grief: Ten Essential Touchstones for
Finding Hope and Healing Your Heart. Visit www.centerforloss.com to learn more.