How to Cope with Grief During the Holidays
The holiday season is often described as “the most wonderful time of the year.” Lights go up, music fills the air, and people gather for celebrations and traditions. But when you’re grieving, all that cheer can feel like a painful reminder of what (or who) is missing.
Here in the Tri-Cities, surrounded by the sights and sounds of the holidays, many people quietly carry their grief through the season—trying to smile through family gatherings or feeling pressure to “be okay” when they’re anything but. If you’re finding it hard to navigate the holidays after loss, you’re not alone. Grief counseling and compassionate support can help you move through this season with care, at your own pace.
Understanding Grief: A Natural but Painful Process
Grief isn’t a problem to solve or a stage to complete—it’s a human response to love and loss. It can bring waves of sadness, anger, guilt, or even moments of numbness. Sometimes, you might find yourself doing okay one day and feeling overwhelmed the next. That doesn’t mean you’re doing it wrong. It just means you’re human.At Dimensions Counseling Center, we often remind clients that grief doesn’t follow a straight line. Therapy can help you make sense of the emotions you’re feeling, learn how to care for yourself through them, and find ways to hold both pain and meaning at the same time.
Why Grief Feels Harder During the Holidays
Even for those who have begun to heal, the holidays tend to stir up memories and emotions connected to loss. The sights, smells, and traditions that once brought comfort can now feel bittersweet—or even unbearable.You might notice:
- Feeling pressure to appear cheerful or participate in traditions you no longer enjoy
- Guilt for celebrating or feeling moments of happiness
- Loneliness during gatherings or at home
- A sense that the world is moving forward while you’re still hurting
Here in the Tri-Cities area, it can seem like every corner of Johnson City, Kingsport, and Bristol is glowing with holiday spirit—while you’re quietly trying to get through the day. Remember: you don’t have to match the season’s energy. It’s okay to protect your peace and do what feels right for you.
Ways to Cope with Grief During the Holidays
There’s no single “right way” to navigate grief, but there are ways to make the season gentler on yourself.1. Give Yourself Permission to Feel Whatever Comes Up
Grief can bring conflicting emotions—sadness, nostalgia, even small bursts of joy or laughter. All of these are normal. Allowing yourself to feel what’s present, instead of judging those feelings, can bring relief.Therapy often helps people learn to make space for painful emotions instead of pushing them away. You can honor your loved one and still find moments of peace or connection.
2. Create New Traditions That Honor Your Loved One
Old traditions may feel too painful—or may not fit this season of life. You might choose to create new ways of remembering:- Lighting a candle in your loved one’s memory
- Preparing their favorite dish for a gathering
- Visiting a place that holds meaning
- Volunteering in their honor
Simple acts like these can help you stay connected to love, even in loss.
3. Set Boundaries Around Holiday Events
It’s okay to say no—or to leave early. If attending certain gatherings feels overwhelming, consider smaller, quieter alternatives.CBT-based grief therapy often explores the “shoulds” that drive us to overextend ourselves. You don’t owe anyone forced cheerfulness. It’s okay to prioritize rest, solitude, or reflection. Setting limits can be an act of self-compassion.
4. Reach Out for Support
Grief can make you want to isolate, but connection helps you heal. Whether you find support through close friends, a faith community, or grief counseling in Johnson City, it’s important to have a safe space where you can talk freely.
Therapy offers a place to express your feelings without fear of judgment—to say the things you don’t feel comfortable saying anywhere else. You deserve that kind of space.
How Grief Counseling Can Help
Working with a grief therapist doesn’t mean you’re “broken.” It simply means you’re allowing yourself support while you navigate something incredibly hard.
At Dimensions Counseling Center, our approach to grief therapy blends Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT). We focus on helping you:
- Understand and accept your emotions instead of avoiding them
- Find ways to stay connected to what matters most to you
- Rebuild routines and meaning in your life
- Learn coping tools for moments of intense emotion
Grief counseling can help you move toward healing—not by forgetting, but by learning to carry your loss with compassion.
You Deserve Compassion This Holiday Season
If this season feels heavy, please know there’s nothing wrong with you. Missing someone you love is a sign of the depth of your connection. Healing doesn’t mean moving on—it means finding new ways to hold both love and loss.Whether you need gentle guidance through grief or simply someone to listen, help is available.
At Dimensions Counseling Center in Johnson City, TN, we provide grief counseling and therapy for loss throughout Tennessee and Virginia (via telehealth). You don’t have to face this alone.
If you’re ready to explore grief counseling in Johnson City or online therapy across Tennessee and Virginia, we’d be honored to walk with you.
Suggested Topics: When "shoulds" lead to Shame and Depression, Understanding the Spectrum of Trauma.