UACES Facebook Dealing with loss during the holiday season
skip to main content

Dealing with loss during the holiday season

By Emily Thompson
U of A System Division of Agriculture

Fast Facts:

  • Holiday season can magnify feelings of grief, loss
  • Allow yourself to feel what you are feeling
  • Contact a doctor if you are feeling symptoms of depression or have thoughts of suicide 

(484 words)

Download MS Word version 

LITTLE ROCK— The holiday season is supposed to be a joyous one, but it can often feel just the opposite for those who have recently experienced the loss of a loved one.

“Holidays can magnify feelings of grief and loss,” said Brittney Schrick, University of Arkansas System Division of Agriculture extension family life specialist. “There’s no right or wrong way to grieve. Be patient with yourself or those around you who are grieving a loss.”

Schrick gives some advice below on how to deal with grief during the holiday season. 

Tell people what you need.“People want to help, but they may be doing just the opposite,” Schrick said. “Maybe you have a freezer full of food, so you don’t need another casserole, but you could use some help around the house or a visitor to keep you company.” Schrick also advises to look for ways to keep in touch with friends and family that aren’t overwhelming to you, like texting, FaceTime or Skype or short visits. 

Allow yourself to feel.“You may be tempted to put on a brave face for those around you, and there may be times when that is appropriate; however, if you’re feeling sad, that’s OK,” Schrick said. “Allow yourself to feel upset or sad or whatever you feel.” Grief can show up in different ways depending on the person. Children are prone to display their feelings in ways that seem strange to adults and some may show grief through anger, frustration or very little emotion at all. “There’s no correct way to experience or show grief,” Schrick said. 

Set boundaries. You may feel obligated to attend holiday parties, but don’t feel up to it. Schrick suggests coming up with a Plan A and a Plan B for the event. “If you are invited to a party you want to go to, plan to go, but allow yourself to change your mind if you don’t feel up to it on the day,” Schrick said. “Anyone who loves you will understand if you need to change your plans.” Schrick also said it might be worth going to the event even if you don’t feel like it in the beginning. “Give yourself permission to leave early if you feel overwhelmed,” Schrick said.

Reach out for help. If you are experiencing symptoms of depression such as a down mood that won’t go away, lack of interest in activities you used to enjoy, fatigue or lack of energy, changes in sleep or appetite, difficulty thinking or making decisions, or an increase in physical symptoms with no apparent medical reason, contact your doctor or local hospital. “Especially if you have thoughts of suicide, contact a medical professional or reach out to a trusted friend or family member for help,” Schrick said. “Pay special attention to children who are grieving because depression symptoms may be different for children and include stomach aches, anxiety, and headaches.”

About the Division of Agriculture

The University of Arkansas System Division of Agriculture’s mission is to strengthen agriculture, communities, and families by connecting trusted research to the adoption of best practices. Through the Agricultural Experiment Station and the Cooperative Extension Service, the Division of Agriculture conducts research and extension work within the nation’s historic land grant education system.

The Division of Agriculture is one of 20 entities within the University of Arkansas System. It has offices in all 75 counties in Arkansas and faculty on five system campuses. 

The University of Arkansas System Division of Agriculture offers all its Extension and Research programs to all eligible persons without regard to race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.


Media Contact: Mary Hightower
Dir. of Communication Services
U of A Division of Agriculture
Cooperative Extension Service
(501) 671-2126

Related Links