Coping with grief during the holidays

⏱ 3 min video, 3 min read

The holiday season can be joyful, but for those grieving the loss of a loved one, it can also bring waves of sadness and longing. In this short video, Dr. Erin Gallagher shares practical strategies to help navigate grief during this emotionally charged time.

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Strategies for managing grief during the holidays

• Reach out to your support network: Connect with friends, family, or healthcare providers.
• Talk about your loved ones: Share memories or something you miss about them during gatherings.
• Create memory rituals: Look at old photos, make a memory box, or write a letter to your loved one.
• Stay active and engaged: Plan social and physical activities to maintain structure and purpose.
• Honour their legacy: Cook a favourite meal, volunteer, plant a tree, or support a cause they cared about.
• Practice mindfulness: Focus on the present moment and gratitude for what surrounds you.
• Build new traditions: Balance honouring the past with creating new joyful experiences.
• Know your limits: Spend time with those who validate your grief and have an exit plan if needed.
• Seek professional help: If grief feels overwhelming, reach out to a healthcare professional.

Normal grief vs. prolonged grief disorder: What's the difference?

Grief is a natural response to losing someone we love, and it looks different for everyone. For most people, the pain gradually softens over time. This is called normal grief or uncomplicated bereavement. Normal grief is characterized as follows:

• Intense feelings of sadness early on.
• Emotional ups and downs that slowly become less overwhelming.
• Ability to adapt over time: reconnecting with life and creating new routines.

In adults, when grief remains very intense and persists for a year or more after the loss it is called prolonged grief disorder. Common signs include:

• Constant yearning or preoccupation with the person who died.
• Difficulty accepting the death or feeling life has lost its meaning.
• Avoiding reminders or feeling emotionally numb.
• Struggling to re-engage with various aspects of life, such as social activities, hobbies, or future plans.

Prolonged grief disorder is common with an estimated 4-15% of bereaved adults experiencing symptoms.⁽¹⁾

How is prolonged grief disorder treated?

If grief feels overwhelming and isn’t easing over time, professional support can help. Options include:

• Specialized grief therapy (such as Prolonged Grief Therapy).
• Counselling or cognitive behavioural therapy (CBT) to manage painful thoughts and emotions, and help with sleep.
• Support groups to reduce isolation and share coping strategies.
• Medication when depression or anxiety is also present.

Both normal grief and prolonged grief disorder are painful, but prolonged grief disorder is more severe and long-lasting. If you or someone you care about feels stuck in grief, reaching out for help is an important step toward healing.

More resources on grief

Supporting bereavement in later life: What older adults need to know
Older adults may face unique challenges when coping with bereavement, often intensified by social isolation or health issues. Effective support combines community outreach, group programs, and clear referral pathways.

Interventions to address grief symptoms
Grief affects emotional, physical, and social well-being. Evidence shows that interventions such as cognitive behavioural therapy, family therapy, art therapy, and support groups can help.

Therapeutic rituals to overcome grief
Rituals—beyond traditional funerals—play an important role in coping with grief. Writing letters, lighting candles, or creating symbolic ceremonies can help express emotions safely.

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