Holidays promise joy, but grief doesn’t follow the calendar. When lights go up and invitations roll in, memories can feel sharper, routines get disrupted, and emotions swing without warning. If the season is heavy for you, you’re not doing it wrong. You’re living with love and loss at the same time. Here are gentle, practical ways to move through the weeks ahead with care.

Name what’s true

Start by telling the truth to yourself and one trusted person: “This year is hard.” Mixed feelings are normal. You might laugh at a story and cry two minutes later. Give yourself permission to feel what you feel without judging it or comparing it to anyone else’s process.

Make a simple plan

Decisions are harder when you’re already carrying a lot. Sketch a plan before the biggest days so you don’t have to make every choice in the moment. Try this framework:

• > One yes you’ll keep because it brings comfort
• > One maybe you’ll decide on day-of
• > One no you’ll set down this year
  Share your plan with someone who will support your choices and help you step away when you need a break.

Set kind boundaries

Grief is exhausting. Protect your energy with language that’s clear and compassionate.

• > For invitations: “Thank you for thinking of me. I’m keeping things simple this year.”
• > For a quick exit: “I need a minute. I’ll be right back.”
• > For time limits: arrive late, leave early, or drive separately so you can go when you’ve had enough.
  Boundaries aren’t walls; they’re the way you make space for healing.

Create a small ritual of remembrance

Rituals help transform ache into honor. Choose one simple practice:

• > Light a candle and say your person’s name
• > Play their favorite song and sit with a memory
• > Cook their favorite dish and offer a few words of gratitude
• > Write a short note and place it in a keepsake box
  Keep it short and repeatable so you can return to it whenever the wave rises.

Calm your body so your heart can breathe

Grief lives in the body. A few quick tools can lower the intensity of a tough moment:

• > Box breathing: inhale 4, hold 4, exhale 4, hold 4 (three rounds)
• > Grounding: name three things you see, two you feel, one you hear
• > Hand to heart: place a hand over your chest and say, “This is hard, and I’m allowed to rest.”
  Use these in the car before going in, in a restroom break, or before bed.

Care for kids and teens

If little ones are grieving too, use simple, honest words: “We’re sad because we miss ____. It’s okay to cry and okay to play.” Offer choices like a quiet corner, a fidget, or a small helper job. Keep routines where you can and prepare them for any changes so surprises don’t add stress.

Invite help from your circle

Most people want to help and don’t know how. Give them something specific.

• > “Could you check in on me that morning?”
• > “Would you come for a short walk after dinner?”
• > “Could you share a favorite memory with me this week?”
  If someone’s support drains you, it’s okay to step back. Choose people who make you feel safe and seen.

After the day, debrief with kindness

Notice what helped and what didn’t. Keep one helpful practice for next time and let go of something that wasn’t. Plan a “recovery day” after big events: a slow morning, a walk, a nap, quiet time, or anything that restores you.

Signs to get extra support

Reach for professional help if you notice persistent insomnia, daily panic, dread that doesn’t lift, or thoughts of self-harm. In the U.S., you can call or text 988 (Suicide & Crisis Lifeline). If there’s immediate danger, call 911. You don’t have to do this alone.

A gentle blessing for the season

May you have permission to feel what you feel.
May memory soften into gratitude, in its own time.
May you find safe people, kind boundaries, and small lights for the path.
One breath, one choice, one day at a time.

Source: Adapted and Edited from OpenAI. (2025). ChatGPT (ChatGPT 5) [Thinking]. https://chatgpt.com