The holidays and the New Year can bring a mix of joy and heavy emotions. For some, it’s a season of gratitude and celebration — for others, it can trigger sadness, anxiety, or grief. You might be mourning a loved one, struggling with an estranged family, or feeling the absence of a romantic partner. These feelings are normal, and acknowledging them is the first step toward healing.
Many people experience:
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Holiday depression or anxiety: Stress, expectations, and reminders of loss can create emotional heaviness.
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Grieving someone who has passed: Traditions and celebrations can highlight their absence.
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Family estrangement: Adult children or parents who are no longer in close contact can intensify feelings of loneliness.
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Romantic absence: Seeing others share moments of intimacy may make single adults feel isolated.
It’s okay to feel conflicted during this season. You might celebrate in some ways and mourn in others. Emotions aren’t right or wrong — they’re signals of what matters to you and where healing may be needed.
Tips for Managing Holiday Emotions:
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Acknowledge your feelings: Write them down, talk to a trusted friend, or journal privately.
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Set gentle boundaries: It’s okay to say no to events or interactions that feel too heavy.
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Create your own rituals: Honor lost loved ones, reconnect with hobbies, or start small personal traditions.
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Stay present: Focus on one day or one moment at a time, rather than the entire holiday season.
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Seek support: Talking to a therapist, support group, or trusted mentor can provide perspective and comfort.
The holidays don’t have to be perfect — they can be meaningful on your terms. Give yourself permission to feel, to grieve, and to celebrate in ways that support your heart. Compassion for yourself is the first step toward starting the New Year with hope and presence.
This season, take five minutes each day to check in with yourself: breathe, reflect, and honor what you’re feeling.
Written by Rosie Moore, DNP, RN, LNC, BC-FMP