The holiday season, especially Thanksgiving, can be one of the hardest times of the year for those who are grieving. The absence of a loved one feels sharper when we gather around the table, filling seats with family and friends, while the one we miss is simply… missing. Thanksgiving, with all its emphasis on gratitude and togetherness, can make that loss feel even more profound.

Whether this is your first Thanksgiving without someone you love or a season that has long held both joy and sorrow, there are ways to navigate this time in a way that honors both your grief and your gratitude. It’s about creating a space where you can feel what you need to feel, find moments of peace, and even discover new traditions that offer a sense of comfort.

Creating New Thanksgiving Traditions to Honor Your Loved One

Sometimes, the traditional Thanksgiving rituals feel like too much. The same meal, the same routine, or even the same location can be overwhelming. Creating new traditions can offer a way to connect with the past without being swallowed by it. Here are a few ideas to consider:

1. Set a Place in Their Honor

One simple but powerful way to honor your loved one is to set a place at the table for them. Some people place a candle at that spot, a small photograph, or an item that belonged to the person. This small act can create a sense of presence without requiring words. It's a way to acknowledge the importance of your loved one, both in your life and at your table.

2. Share a Memory Before the Meal

Gathering together and sharing a memory of your loved one can help keep their spirit alive. It doesn’t need to be a heavy moment; sometimes, the funniest or lightest memories are the ones that resonate most. By inviting others to share, you create a space where your loved one feels present in a gentle, affirming way.

3. Cook One of Their Favorite Dishes

Food has a way of evoking memories and emotions. Preparing one of your loved one’s favorite dishes and serving it at the Thanksgiving meal can be both comforting and healing. It’s a way to honor their tastes and traditions, keeping a part of them with you at the table.

Navigating Family Expectations: Setting Boundaries with Kindness

Grieving during the holidays can feel like walking a tightrope. Family members may have expectations for how the holiday should go, or they might not fully understand the weight of your grief. Setting boundaries, though challenging, can help you care for your needs while honoring others.

1. Communicate Openly About Your Needs

Letting family know where you are emotionally can make a big difference. Communicating your needs with difficult people is extra important during the holidays. If you feel that you need to step away from certain activities or spend part of the day alone, share that ahead of time if possible. A simple, “I might need some quiet time during the day,” can prepare your loved ones to understand that your grief might lead you to step out.

2. It’s Okay to Say No to Some Traditions

You don’t have to say yes to every invitation or every event. If a particular part of Thanksgiving feels too heavy—whether it’s decorating, cooking, or even certain group activities—it’s okay to decline. Your energy might be better spent on parts of the holiday that feel more comforting.

3. Create a Safe Exit Plan

Sometimes, gatherings can be unexpectedly overwhelming, and that’s okay. If you’re attending a large family event, consider planning an “exit strategy” so you can leave if things become too intense. Drive yourself, if possible, or have a trusted friend or family member ready to help you slip away if the moment calls for it.

Finding Moments of Connection, Even When Alone

If you’re spending Thanksgiving alone this year, by choice or circumstance, it’s natural to feel isolated. But even in solitude, there are ways to connect, honor your loved one, and find meaning in the day.

1. Create a Ritual for Yourself

A personal ritual, such as lighting a candle, writing a letter to your loved one, or simply sitting quietly with a favorite photo, can be comforting. These small acts remind us of our ongoing bond, even when we’re physically alone. Rituals provide a gentle structure to your day, inviting you to honor your grief without getting lost in it.

2. Reach Out Virtually or by Phone

You don’t have to spend the whole day alone. Many people find comfort in reaching out to friends or family members by phone or video call. It might be a brief chat, a shared memory, or even an invitation to virtually join in part of their Thanksgiving. A few moments of connection can ease the solitude.

3. Volunteer or Donate in Their Name

If you feel ready, giving back can be a healing way to spend Thanksgiving. Many people find meaning in volunteering or donating to a cause that mattered to their loved one. This can be a beautiful way to honor their memory and bring a sense of purpose to the day.

Gratitude and Grief: How They Coexist

Thanksgiving emphasizes gratitude, which can feel hard when we’re grieving. But gratitude and grief can sit side by side, even if it doesn’t always seem that way. Being thankful for the love you shared, for memories, and even for small moments of peace can help you hold onto gratitude while honoring your sorrow.

1. Make a Gratitude List for Your Loved One

Spend a few minutes writing down the things about your loved one that you’re thankful for. It could be memories, qualities they embodied, or lessons they taught you. This act of gratitude can be both emotional and healing, reminding you of the gift of their presence in your life.

2. Practice Self-Compassion

Grieving through Thanksgiving takes courage, so offer yourself compassion. Remind yourself that it’s okay to feel a mix of emotions, and there’s no “right” way to navigate the holiday. It’s okay to feel gratitude one minute and grief the next; both are a natural part of loving and losing someone dear.

3. Allow Yourself to Find Joy Where You Can

Sometimes, small moments of joy slip in when we least expect it, and that’s okay, too. If a song, a taste, or a conversation makes you smile, allow yourself to feel it. Joy doesn’t diminish your love or your loss; rather, it’s a testament to the resilience and depth of your connection.

Finding Peace in the Present Moment

The holidays, though rooted in tradition, are ultimately just another day. You don’t have to carry the weight of Thanksgiving on your shoulders. Some find peace in taking the day as it comes, allowing feelings to ebb and flow naturally without trying to control or contain them.

1. Breathe Through Difficult Moments

When you feel overwhelmed, take a few deep breaths. Breathing helps ground you in the present moment, even when the feelings are strong. It’s a reminder that you are here, that you are navigating this moment, and that each breath brings a bit of peace.

2. Go Outside if Possible

Nature has a way of grounding us and helping us reconnect with the simplicity of the present moment. If it feels right, take a walk or sit outside for a few minutes. Let the cool air or sunlight help ease the weight of the day.

3. Focus on One Moment at a Time

Rather than thinking of Thanksgiving as a whole day you must “get through,” try to take it one moment at a time. Savor the small things, let emotions come and go, and remember that it’s okay to move slowly.

Closing Thoughts: It’s Okay to Redefine Thanksgiving

As we move through the holiday season, remember that Thanksgiving doesn’t have to be what it once was. Grief changes us, and it’s okay for Thanksgiving to change, too. This year, it can be a time for remembrance, quiet, connection, or even solitude—whatever feels best for you.

Above all, remember that you’re not alone in navigating these complex feelings. Each small step you take to care for yourself is an act of courage and a testament to the love you hold. Whether you’re sharing stories with family, sitting quietly with a candle, or finding gratitude in the smallest moments, you’re honoring your grief, your loved one, and yourself in the most heartfelt way possible.