Navigating Grief for Your First Holiday Season Without a Loved One

Daniel Flores
Dec 5, 2025
6 min read

Facing life's challenges alone is often a hard task, and is made even harder when you experience grief. Florecer Family Counseling is here to help you through the difficult seasons of life by therapy services to help you with whatever you are struggling with. Whether you're experiencing grief, struggling with anxiety or depression, or facing relationship challenges Florecer Family Counseling is committed to helping you heal. Don't face this journey alone—give us a call or contact us today to discover how we can support you.

Family getting together for the holidays

The loss of a loved one is always devastating, and that grief is made even worse when you are reminded of their absence during times like the holidays. Memories that once brought joy to everyone now serve as a reminder of what was lost. This blog will serve to help you understand how grief affects people, why grief is so difficult to experience, and ways to cope with grief.

Understanding Grief During the Holidays

When you've lost someone you love, the first holiday season without them can leave a void inside you that eats away at any joy that might have been previously enjoyed. All of the happy memories that you once experienced now serve as reminders of what has been lost. The grief and mourning that you experience might look something like this:

Anxiety about facing gatherings without your loved one
Depression that usually would not be present during the holidays
Anger towards the loss
Feeling guilty when you enjoy the holidays
Dissociation from everything around you
Feeling lethargic even after proper rest

These feelings and symptoms are common during times of loss and are signs that you are grieving. They are nothing to be ashamed of, and it is important to seek comfort from those around you rather than isolating yourself in order to better process your grief.

How the Holidays Make Grief Harder

Suffering through grief is already an experience that is hard enough for most people. When this grief is now combined with the reminder that your loved one is no longer around, it becomes even worse. Below are a few triggers that might make grief feel heavier:

Common Holiday Grief Triggers

Sensory reminders – Holiday music, favorite foods being prepared, and familiar sights that bring back memories of your loved one
Empty spaces – Shopping for one less gift, family traditions that feel incomplete, and gatherings where the loved one is missing
Others' expectations – Well-meaning comments from people who don't understand, pressure to "be strong" or "stay positive," and being surrounded by others' joy when you're in pain
Seasonal Depression – Shorter days, colder weather, and lack of sunlight affect your mood and energy. When you're already grieving, seasonal depression can make everything feel even more overwhelming.

Coping with Your First Holiday Season with Loss

Taking the time to grieve and process your emotions is one of the best things that you can do during a loss. Hiding how you feel and isolating yourself from others will only keep the pain around longer, and you will drift away from the other people in your life that love you. Below are a few healthy ways to cope with grief:

Give Yourself Permission to Grieve

Don't keep your feelings and pain locked away inside. Instead, express your emotions and pain in order to begin processing them.

How to express your grief:

Express your emotions – Let yourself cry when you need to, talk about your loved one, and share memories with your loved one with others
Set boundaries – Skip events that feel too overwhelming, say no to traditions that are too painful, and take breaks when you need space
Accept support – Ask for help from people who care about you and remember that grief is something you learn to carry, not "get over"
Give yourself time – Even if healing takes a long time, as long as it begins, you will find healing

Managing Anxiety During Holiday Gatherings

The anxiety that comes with grief is not something that should be overlooked. There are ways that anxiety can make itself present during the holidays, and even more so during the loss of a loved one.

Before the Gathering:

Prepare responses – Be prepared for difficult questions
Schedule self-care – Practice self-care on the day of the gathering and plan something comforting to do after

During the Gathering:

Take breaks – Step outside, find a quiet room, or take a short walk when you need space
Use calming techniques – Practice deep breathing to calm your nervous system and ground yourself in the present moment
Maintain boundaries – Let people know ahead of time that you might need space
Choose your energy wisely – Save your energy for people who truly understand, and it's okay to simply say "thank you" and walk away from hurtful comments

Dealing with Depression and Seasonal Depression

Depression is something that is very common with grief, and it can be very draining to experience. Learning how depression manifests and how to cope with it is very helpful when healing from grief.

Symptoms of Depression:

Emotional changes – Persistent sadness that doesn't lift, feeling hopeless about the future, or loss of interest in activities you used to enjoy
Physical symptoms – Changes in sleep patterns, appetite changes and significant weight changes, or physical aches and pains with no clear cause
Mental fog – Difficulty concentrating, making decisions, or remembering things
Dangerous thoughts – Thoughts of death or self-harm (if experiencing these, please reach out for help immediately)

Self-Care Strategies:

Maintain healthy routines – Keep a regular sleep schedule and try to eat nourishing meals even when you don't feel hungry
Get light and movement – Go outside during daylight hours, move your body gently, even if it is a short walk
Stay connected – Reach out to people for support
Avoid depressants – Limit alcohol, which can make the symptoms of depression worse
Seek professional help – Consider therapy or counseling if self-care strategies aren't enough

When to Seek Professional Help

Grief is a natural response to loss, but sometimes it becomes too much to bear alone or with others, and in this case professional help may be required for healing. Therapy is always helpful for healing, and below are a few situations in which it might be necessesary:

Consider Reaching Out for Therapy If:

Daily functioning is impaired – Your grief is so intense that you can't function in daily life or your relationships are suffering significantly
Concerning behaviors – You're having thoughts of harming yourself, using alcohol or substances to cope, or experiencing physical symptoms related to your grief
Stuck in grief – You feel unable to process your loss, anxiety or depression is becoming unmanageable, or you feel completely alone in your pain
Need additional support – You want professional guidance even if you're managing but could benefit from extra tools and coping strategies
Grief feels complicated – Your grief experience feels different from what you expected or you're struggling with guilt, anger, or other complex emotions

Moving Forward

Going through your first holiday while experiencing a loss is not an easy situation to be in. Not having a loved one around anymore is incredibly hard, but the grief you feel now won't last forever. In the mean time, take time to enjoy the company of those around you, who are also feeling the weight of the loss and take cherish the time that you have with them. At Florecer Family Counseling, our therapists understand how painful grief can feel, especially during the holidays, and we're here to help you through this difficult time. Give us a call or contact us today to schedule an appointment to see how we can help you.

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Frequently Asked Questions

How do I respond to family members who expect me to be "okay"?

You can be honest and say something like, "I'm doing my best, but some days are harder than others." It's okay to set boundaries and let people know you need their patience and understanding right now.

Is it normal to feel guilty if I enjoy parts of the holidays?

Yes, this is completely normal. Feeling joy doesn't mean you've forgotten your loss or that you're being disrespectful—it means you're human and healing happens in small moments.

How do I avoid isolation

Stay connected by reaching out to at least one trusted person regularly, even if it's just a text or short call. You can also join a support group or plan small, low-pressure activities that get you out of the house.