What to Know about Winter Grief
The journey of grief ebbs and flows throughout our seasons of life. If you feel grief more acutely during the winter months, you’re not alone. Here is some insight into why winter months can amplify feelings of grief, and what we can do about it.
Why might grief feel harder during winter?
Winter brings with it shorter days, colder weather, and more times indoors. With it, we might lose our ability to be physically active outdoors, see friends and neighbors less frequently and generally feel more isolated which can affect our mental health and amplify grief.
Nearly 40% of Americans report changes in mood when winter arrives. That might look like losing interest in things they enjoy, experiencing problems sleeping (too much or too little) and seeing changes in eating habits.
If you experience significant changes in your mood and behavior during colder months, you may be experiencing seasonal affective disorder (SAD). The signs and symptoms of SAD include those associated with depression and many find relief by talking to a doctor and seeking treatment.
Winter Holidays and Grief
The winter holiday rush from Thanksgiving to the New Year brings added stress to most of us. And on top of a journey through grief, holidays can feel completely overwhelming.
If you find yourself dreading the holidays, Michelle Palmer, executive director of the Wendt Center for Loss & Healing in Washington, D.C., suggests deciding how you want to handle traditions and celebrations well in advance to relieve some of the pressure around the holidays.
“We want to have these conversations before we’re emotionally elevated. And having that plan and having that conversation just in and of itself relieves some pressure and some fear. As we start to find a place in our lives that honors the people we’ve lost but allows us to continue living, we start to see this reintegration of tradition,” she said in an interview with NPR.
Tips for Navigating Grief During Winter
In the midst of winter, here are some suggestions to help navigate your grief.
- Get Cozy: In Denmark, the concept of “hygge” is embraced especially during cold winter months. The word hygge (“hue-gah” or “hoo-guh,”) derives from a Norwegian word meaning to comfort or console. You can embrace the concept of hygge by focusing on what makes you feel cozy. That might mean having the fuzziest socks at the ready, choosing calming lighting to make your rooms feel snug, watching a movie that brings you comfort or making your favorite foods.
- Try Meditating: Meditating looks grief right in the face and allows acceptance for the feelings it brings with it. Meditating can be helpful in releasing emotions and finding some peace with the presence of grief. The Headspace app offers free meditation tutorials and grief-focused meditation resource for purchase that can help you get started.
- Find Support: Grief can feel isolating, so finding the right support can be a relief. That might look like reaching out to friends or loved ones, reading an insightful book on grief or searching for local grief resources.
Remember that, while winter can be especially hard while grieving, spring will come again. If you’re experiencing acute grief and need to speak with someone there are 24/7 hotlines available across the U.S. to provide support. Find a list here.
