Grief Support During the Holidays
How to Navigate Grief During the Holidays
The holidays are often seen as a season of joy, connection, and celebration. But if you’re grieving, this time of year can feel complicated or even painful. Whether you're a military spouse with a partner deployed, a trauma survivor, or someone who is estranged from parents or loved ones, it’s completely valid if the season brings up waves of sadness, loneliness, or guilt.
Grief has a way of resurfacing when life slows down and the world around us expects cheer. You are not doing anything wrong by feeling what you feel. These emotions are a natural response to the life circumstances you’ve lived through. Therapy can offer a grounded, compassionate space to help you move through the holidays with intention, steadiness, and support.
Why the Holidays Can Amplify Grief
Grief often intensifies during the holidays because this season is built around traditions, nostalgia, and reminders of connection. You may find yourself thinking about how things used to be—or how you wish they could have been.
For military spouses, the absence of a partner during a time centered on togetherness can create a heightened sense of loneliness. Trauma survivors may feel triggered by family gatherings or expectations that don’t align with their emotional safety. Estrangement can bring grief that feels invisible to others, making it even harder to navigate.
Cultural messages about being cheerful or “making the most of it” can add pressure, leading you to feel out of sync with the world around you. The truth is, nothing is wrong with you. Your grief is simply being stirred by memories, relationships, and experiences that matter deeply.
Healthy Ways to Honor and Remember Loved Ones
There is no “right way” to grieve during the holidays—only the way that feels genuine and compassionate toward yourself. Here are a few therapeutic practices to consider:
Create a new ritual. This could be as gentle as making a special meal, visiting a meaningful place, or choosing one holiday tradition that feels comforting rather than overwhelming.
Write a letter. Express what you wish you could say to a loved one, a parent you’re estranged from, or even to a version of yourself from the past.
Light a candle or hold a moment of stillness. Simple acts of remembrance can create space for connection and grounding.
Set boundaries around gatherings. It’s okay to leave early, say “no,” or choose quieter plans that honor where you are emotionally.
Take planned moments of reflection. Journaling, meditation, or a brief morning walk can help you process feelings before the day becomes too full.
These practices can help you stay connected to the meaning of the season while honoring your grief with tenderness.
How Therapy Can Support You Through the Season
Therapy—and especially therapy intensives—can offer focused, restorative support when grief feels heavy or overwhelming. In a therapeutic space, you can:
Process emotions that surface during the holidays without feeling rushed or judged.
Understand how grief, trauma, or past relationships may shape your emotional experience today.
Learn grounding techniques to help regulate your nervous system.
Explore ways to find meaning, connection, and hope while still honoring your loss.
Gain clarity around boundaries, expectations, and emotional needs.
Therapy intensives allow you to do deeper, concentrated work in a shorter period of time, helping you move through blocks and access relief more quickly than traditional weekly therapy alone. For many clients, this provides the emotional support needed to navigate the season with more stability and compassion.
Schedule Grief Support This Holiday Season
If you’re seeking holiday grief support, therapy for grief, or guidance for coping with loss during the holidays, you don’t have to navigate this alone. Heala Psychotherapy offers both individual sessions and therapy intensives to help you find grounding, healing, and hope during this time.
Schedule a consultation today to get the grief counseling and support you deserve this holiday season.
About the author
My name is Kelsey Wilson, LCSW, LICSW. I am a licensed therapist and private practice owner. I grew up in a military family and was raised in the VA Beach area. I specialize in working with women navigating burnout, anxiety, depression, military life transitions, and the emotional impact of trauma. I use evidence-based approaches such as EMDR, mindfulness-based therapy, and trauma-informed talk therapy to help clients heal from past wounds, strengthen relationships, and build sustainable emotional resilience.
At Heala Psychotherapy, I am committed to providing compassionate, expert care both in person and online for clients across Virginia.
