Navigating Seasonal Grief

Grief is a complex, multifaceted emotion that doesn’t stick to a timeline or schedule. It can be unpredictable. However, for a lot of us, certain times of the year can amplify feelings of loss and sadness. Whether it’s the first holiday season without a loved one, the anniversary of a significant loss, or the winter months that sometimes make us feel trapped inside, seasonal grief can be hard to navigate.

Seasonal grief often coincides with significant dates or seasons that were once associated with happy memories, but now serve as unavoidable reminders of loss. The holidays are a common trigger, filled with traditions and memories that only magnify the absence of who we have lost. Similarly, the shorter days and longer nights of winter can evoke a sense of isolation and sadness, also magnifying feelings of grief.

Grief shows up differently for everyone and often looks like an increase in deep sadness, anger, or anxiety, especially around significant dates. Sometimes, seasonal grief will cause us to want to isolate and withdraw from social interaction. Loss of enjoyment from activities you once loved or trouble focusing can also be signs you may be grieving.

 1. Acknowledge and validate your grief as it comes up. Allow yourself to feel whatever arises without judgment. Suppressing emotions can often lead to greater emotional turmoil. Tell yourself that it’s okay to grieve, and permit yourself to experience your emotions fully.

 2. Implement new traditions; this can bring about a new sense of happiness. While old traditions might bring pain, creating new ones can help foster a sense of progression, and even honor your loved one differently. This could be as simple as going for a mindfulness walk in their honor or even going to a restaurant to celebrate their life.

 3. Make sure you stay in touch with your support system. Isolation can amplify feelings of grief. Reach out to friends, family, or support groups. Sharing memories, talking about your feelings, or simply spending time with loved ones can provide comfort and reduce the desire to isolate and feelings of loneliness.

 4. Care for yourself. Ensure you’re taking care of your physical and mental health. Regular exercise, a nutrient-filled diet, sufficient sleep, and mindfulness practices like meditation or yoga can significantly impact your emotional well-being. It’s important to recognize your limits and communicate them. If certain events or gatherings feel overwhelming, it’s okay to say no. Prioritize activities that feel manageable and supportive of your healing process. So whether you’re caring for yourself through physical activity or through setting boundaries, honoring your own autonomous needs is essential.

 5. Share with a therapist. If your grief feels overwhelming, consider seeking support from a therapist. Professional support can offer tools and strategies to cope more effectively with the journey of navigating loss.

 6. Honor the life of your loved one. Finding ways to honor and remember your loved one can be healing. This might involve looking through photos, writing a letter to them, or setting aside time with those close to your loved one to reflect on cherished memories. While it might seem difficult, finding moments of gratitude for their life and the way they impacted you can shift your perspective. Reflect on positive memories, or consider keeping a gratitude journal to acknowledge the good you’re experiencing present day. Your loved one would have loved to see you happy.

Navigating seasonal grief is not about forgetting your loved one or moving on from the loss. Tasking yourself with forgetting them and moving on is completely unreasonable. This is more so about finding ways to live with the ebbs and flows of grief, honoring your emotions, and gradually allowing joy and light back into your life. Be gentle and patient with your heart and recognize that healing is not linear. You’re probably doing better than you may think.

If you or someone you know has experienced seasonal grief, schedule your appointment with Trinity Wilson today!