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“If joy visits you today, even for a moment, let it. It’s not a betrayal of your grief—it’s proof of your heart.” ~ Anonymous If you were able to feel a sense of joy, a moment of solace, a bit of laughter, a moment of hope today, this week, or this holiday season, honor it. It's easy to get lost in all the ways we feel small. The ways we feel lost. The ways we feel lonely. Notice the ways you were uplifted. The family member that made your favorite dish, just in hopes th

As you begin or continue a day that may be heavier than others, give yourself a space to lighten your load. A quiet moment, reminiscing on a happy memory, grabbing a coffee or going for a short walk to recenter, or scheduling in a few minutes of self care can go a long way today. Imagine how you can carry your loved one today, even if they aren't physically by your side. Light a candle, tell a story of them, prepare their favorite dish, hang their ornament on the tree, or

As holiday celebrations start and continue on, having an escape plan or a goal to feel safe and comfortable is key to making sure you feel prepared for a challenging time. If the day becomes overwhelming, what is one simple "exit ramp" I can use? It could be excusing yourself to a quiet room, taking a walk if weather allows, practicing some grounding or breathing techniques like this one , or asking someone to check in with you throughout the day. Keeping your phone charged

Waking up before the sun peaks through the curtains, bundling in the warmest winter gear, and racing off to grab the best sled and being greeted by a steaming cup of hot cocoa after a long day of laughing in the snow is just one core memory that dances in my mind when I think of a holiday memory. Wrapping presents in the prettiest paper with foiled designs, neatly tying bows and writing tags out, all as the fire crackles and the music rings though the room could be another.

"At Christmas, we light candles not to chase away the darkness, but to remind ourselves that even the smallest light still matters." If you're feeling dread, uncertainty, gloom, or worry about this season, you're not alone. It can be difficult to find joy or excitement for a day or season that feels empty, like something or someone is missing. Maybe this year, instead of trying to hide the darkness, we can add to the light. Maybe it's not about chasing the darkness out, bu

Cover up. Cover up blemishes with make up. Cover up a swim suit when not in the water. Cover up for modest dress codes. Cover up your tattoos for a formal function or event. Cover up the food so it stays fresh. Cover up a stain or spill with a sweater to look more put together. Cover up your true feelings so others aren't uncomfortable. Cover up, cover up, cover up. There are tons of examples of times we are taught to or expected to cover up. There can be positives and ne

Do a quick check in with yourself. Notice how you feel in your body. Ask: Is my body signaling that I’m doing too much today—decorating, shopping, cooking, hosting? Have you noticed more aches, felt more sluggish, lost more sleep, felt you can't keep up? Has the seemingly never ending list of tasks started to show up as exhaustion, over tiredness, a change in appetite, or negative shift in mood? Add in rest - a movie night, a nap on a busy weekend, a quiet day to read or rel

Day to day and moment to moment, we are all susceptible to change in feelings, up and down emotions, and to be thrown for a loop. Have you noticed this being exponentially true with your journey with grief? It's okay! That makes you human. Let's sit with that, and explore it a bit. Name it. What emotions are present right now (sadness, anger, longing, loneliness, peace, gratitude, nostalgia)? Maybe you're feeling a mix of all of those. Maybe you experience them all in a da

We live in a world filled with expectations, things we might call "should-dos". We should write a thank you note after a big gesture or gift is given. We should walk 10,000 steps a day. We should go to an event because everyone will be there and expect to see us. We should make dinner instead of ordering take out. We should decorate to feel more festive for others, even if it just adds pressure to a to do list. You get it, we're surrounded by should-dos left and right. N

If you're on your journey in grief, or supporting someone in the middle of theirs, chances are you know that falling into a spiral of grief can be a quick turn of emotions. You could be laughing and bouncing through any given day, hear a song, smell a scent, or see a picture and feel totally swept into your grief at the drop of a hat. Grounding during holiday grief can look different for everyone, but is important to explore for yourself and what it means to you. The holida

As we get closer to the holidays, chances are there are plenty of reminders of your loved one. Their favorite holiday scent might be wafting through the air as a candle burns on the counter, their favorite song or movie playing in the background, or matching pajamas or ugly sweater events that bring a twinge of grief with them. This may present a host painful memories, flashbacks to holidays that felt fuller, warmer, lighter. This can also offer an opportunity to explore -

What would feel like enough  today—not perfect, just enough? Maybe you have 18 different thoughts swirling around in your mind at once, all coming together into one big mess. Maybe the grief has clouded your thoughts altogether and left you feeling foggy. Maybe you had high expectations for what you would accomplish today, and you've hit one set back after another. Maybe you had an had a time sensitive project that should have been completed earlier. Whatever the case is,

Knowing when to take a break, and from what, could be the key to a successful holiday this year. Whether you're burnt out, struggling financially, grieving, or facing a challenge you didn't expect, there are many reasons to step back, slow down, or tweak the plans. This could look different on a case by case basis, but ultimately it's up to you to decide what is causing the most stress or upset, and what you can tweak to make it better. Put aside all the expectations from

Have I taken even a few minutes to breathe deeply today? On the hard days and the more carefree days, there is benefit and power in a deep breath. Taking a moment to pause, slow down, quiet yourself, and start anew is a great benefit for deep breathing. Whether you're stuck in a mental spiral, lost in your thoughts of grief, or consumed and fully encompassed in a to do list longer than you'd like, there is beauty in taking a pause. Filling up your lungs, holding for a few

Traditions are a huge part of the "magic" that is often felt near the holidays. It could be baking and leaving cookies out for Santa every year, a trip to the mall to see Santa, seeing Christmas lights at night, drinking hot cocoa near a fire after a long day of building snowmen and playing outside, wrapping presents with movies in the background, family game nights, friendsgiving dinners, and so much more. This may be your first year without someone you love, or a year yo

The hustle and bustle of running errands, making holiday dishes, crafting decorations and hanging them, gathering supplies to host parties, meeting deadlines for projects at work, it all becomes too much. Taking a break from the busyness, even for just a moment, could be a great reset. Take inventory of how you're feeling, both physically and mentally. Would a gentle walk, stretch, or moment of fresh air support me during holiday busyness? Would there be benefit from talk

"Be gentle with yourself. You’re doing the best you can with a heart that’s still healing.” ~ unknown If you're not getting done what you wanted to or planned to this season, be gentle with yourself. In a time of grief and healing, there are roadblocks you may not have expected, less energy than you're used to having, and more time spent in a difficult place. If any of that feels familiar to you, give yourself grace. These months can be filled unknown variables, triggerin

It's time to check in with your body! Take a quick scan of yourself - are you holding tension in a part of your body you may need to release? Clenching your jaw extra tight, holding your shoulders up closer to your ears, tightening your hands into balled up fists, or stiffening your posture are just a few examples of where you might feel it. Are you congested, on the brink of catching a cold in the middle of cold and flu season? Can you remember the last time you drank wate

So often I feel like my life may be ran by "I should" statements, rather than "I will because I want to!" sentiments. This time of year is a often clouded by a heightened sense of "for the sake of traditions," or "because it's the right thing to do" when we may not feel it in our hearts. Are you buying dozens of presents to pass around because it's fueled by consumerism expectations, or because you saw a gift and truly thought someone would love it? Are you spending hours u

Not everything is going to spark joy. Overcrowded stores, paper cuts on dry skin from cold weather, rushing at the last minute to finish all the tasks, introverts making small talk in awkward grocery store encounters - not every moment of the day will be inspiring or favorable. There will be moments of joy, genuine comfort, and positive encounters. Opening yourself to experiencing them is all you need. What is one thing I’m looking forward to—even if it’s simple or quiet?