For many people, a new year arrives with optimism and plans. For those who are grieving, it can arrive with something else entirely — a sharp reminder of who is missing, what has changed, and the fear of carrying this loss into yet another year. Here, we explore five practices that can help those navigating grief in the New Year. These aren’t resolutions to achieve, but gentle intentions to hold as the year unfolds.

  1. Let Yourself Be Where You Are:
    The first step toward healing is acknowledging that grief is a natural and valid part of the human experience. In the pursuit of a new beginning, it’s essential to be kind to yourself and recognize that grief has a place in your heart. Allow yourself to feel the emotions that come with grief, without judgment or self-imposed deadlines. Understand that learning how to live with grief is a gradual process, and it’s okay to make self-compassion a priority. This might mean resting more than you think you should, saying no to social expectations, or allowing tears to arrive without trying to explain them away.
  2. Tell the Truth About How You Feel:
    Honesty is a powerful tool on the journey of grief. Be honest with yourself about the pain you are experiencing and share those feelings with those close to you. This might mean saying “I’m not okay” instead of “I’m fine,” or letting someone sit with you without trying to make things better. Grief is not a burden to carry alone, and expressing your emotions can provide relief. Whether you journal, talk to a friend, join a grief group or seek professional support, acknowledging and communicating your grief can be a transformative step forward.
  3. Find Ways to Carry Them With You:
    Maintaining a connection with the person who died is an important part of the grieving process. Consider rituals or activities that allow you to honour and remember them, such as creating a memorial, visiting a significant place, or engaging in activities you shared and cherished together. Building a bridge between the past and the present can foster a sense of continuity and help keep their memory alive.
  4. Grief Is Not Meant to Be Done Alone:
    Grieving can feel isolating, but there is solace in shared experiences. Consider joining a grief support group to connect with others who are going through something similar. Grief groups, such as those offered by Pilgrims Hospice Society, provide a safe space to share stories, express feelings and gain skills to help you cope. The shared understanding within a grief group can offer a sense of belonging and support that is invaluable as you learn to move forward.
  5. Make Room for What Still Feels Life-Giving:
    Amidst the pain of grief, try to find activities that bring joy and fulfillment. Choose one activity that holds personal significance and brings you joy. Whether it’s a hobby, a form of creative expression or a physical activity, dedicating time to something meaningful can offer moments of steadiness within your grief. This doesn’t have to mean rediscovering joy all at once. It might be a short walk, a familiar song, tending a plant or returning to something that once felt grounding. Self-care creates space for positivity amidst the challenges.

If you are grieving, know this: you do not have to carry it alone. Support, understanding and compassionate care are available, and there is no timeline for when you should feel “better.” May this new year hold space for remembrance, gentleness and moments of quiet support — wherever you find them.

And for those moments when grief feels heavier than you can carry on your own, Pilgrims Hospice Society offers grief groups for people of all ages and stages of grief.