Navigating Through Grief During the Holidays
Navigating Through Grief During the Holidays.
Grief is a universal phenomenon that most people experience at some point across the life span. This phenomenon expresses itself differently amongst people and often imitates major depression. Symptoms include frequent crying spells, depressed mood, sleep disturbances, and loss of appetite are common during the bereavement process.
The 5 steps in the grieving process are:
Denial
Anger
Bargaining
Depression
Acceptance
Grief is a disorganized process and one may not experience all 5 stages of grief. Furthermore there is clinically no right way to grieve. Every person and family grieves differently. You may notice an increase in grief related feelings and emotions during the holidays. However with the use fo coping skills and strategies you may be able to reduce the feelings.
6 strategies to effectively cope with grief during the holidays
Set realistic expectations for yourself. Remember grief is the last act of love and the process varies amongst people. Honestly it’s a lifelong process that we just learn to handle better. Remember this year is different and accept help if you need it. Ask friends and family members to pitch in if you feel you cannot handle your holiday tasks.
2. Surround yourself with family and friends
Spend time with people who love and support you. Inform them of any changes in your normal holiday routine and how they can support you. Share your plans with family and friends and let them know of changes in holiday routines.
3. Despite the temptation, try to avoid “canceling” the holiday
It’s okay to avoid uncomfortably circumstances but do not isolate yourself. Set aside some time for solitude, grieving, remembrance but create balance by included social activities with your loved ones. Allow yourself to experience a plethora of emotions. It’s okay to laugh, cry, feel joy, and anger etc.
Allow yourself to feel joy, sadness, anger – allow yourself to grieve. Remember everyone grieves differently allow your self to experience whatever emotions in a balanced manner. Experiencing joy and laughter during a time of grief does not mean you have forgotten your loved one.
4. Bless others
You can adopt a family, donate to a local non-profit, or feed the needy.
5. Take care of yourself. Avoid using alcohol & other legal drugs to self-medicate your mood. Try to alternatives such as exercising and journaling. Both methods are effective for dealing with grieve.
6. Create a new tradition or ritual that accommodates your current situation. Some people find comfort by honoring traditions, while others find them unbearably painful. Discuss with your family the activities you want to include or exclude this year. Some examples of new rituals and traditions include:
Create a memory box.
Make a decorative memorial blanket
Light a candle in honor of your loved one.
Put a bouquet of flowers on your holiday table in memory of your loved one.
Visit the cemetery and decorate the memorial site.
Have a moment of silence during a holiday toast to honor your loved one.
Place a memorial ornament on the Christmas tree
