How to Cope with Grief in the New Year
The start of a new year is often a time for fresh beginnings, celebrations, and setting goals. But if you’re grieving the loss of a loved one, the new year can feel like a painful reminder of that absence. Setting goals may seem overwhelming, and the traditions you once held may now feel bittersweet or incomplete. And after the bustle of December holidays, January can feel like a tough downswing in activities and joy. You might be feeling a range of emotions in this new year: defeated, maybe relief, or perhaps a little numb.
If you find yourself in this space, it might help to reimagine traditions and start-of-the-year activities that honor your grief, allow room for healing, and bring moments of comfort and meaning.
Keep reading for thoughtful tips and ideas to reimagine existing traditions, create new traditions and how to care for yourself as you move into the new year.
Reimagine Beloved Traditions
Whether you decide to continue beloved traditions, start new ones, or introduce a combination of both, we’re here to help you navigate this unfamiliar journey.
Think about your beloved traditions. Jot down your answers to the questions below and be curious and kind with yourself about what emerges.
Which traditions would you like to continue?
How do you want to feel as you continue your traditions? How do you think you will actually feel? Who can you lean on for support as you continue your beloved traditions?
How can you adapt or reimagine your traditions to bring you comfort and help you honor the memory of your loved one?
Here are a few ideas to reimagine beloved traditions:
If you always celebrate with a large family dinner, consider cooking your loved one’s favorite dish and sharing stories about them.
If you watched the New Year’s Day countdown together, consider watching it somewhere new, maybe at a venue filled with friends, or in a quieter setting at a friend’s home with just a few people.
Even if it feels strange, consider creating a symbolic gesture, such as leaving an empty chair for your loved one to acknowledge their memory.
Remember, you have permission to shift traditions to fit your emotional needs. As your needs and wishes change, so can your traditions.
Jot Down Your Thoughts
Memories of your loved one will likely arise in the new year, and you may feel like there’s an empty space at your New Year’s Eve gathering or as your preparing for a fresh year. Try jotting down your thoughts and feelings in a journal or consider writing choosing a question from these reflection pages to help you process your feelings about a new year or upcoming meaningful occasions in 2025. Explore these questions from the pages to get you started:
What have you learned about yourself in the last year? In what ways are you stronger? In what ways might you need more support?
What is something you can look forward to this season?
Do you have any traditions you’d like to modify or release?
Set Gentle Goals
Your intention for the new year doesn’t have to include a major resolution or huge, stressful goals. Instead, you can set a gentle goal—one that is meaningful to you and includes the memory of your loved one. Consider these questions when setting a gentle goal:
Is your goal attainable in the next year? Consider a simple goal.
How will you motivate yourself to meet this goal? Consider setting a goal that you are excited about or were planning to do this year anyway.
Who can you share your goal with? Who will walk alongside you as you reach toward your goal? Consider inviting a close friend or family member to join you in your goal or to check in with you on your progress.
Here are a few gentle goal ideas to spur your creativity:
Pursue or practice a hobby or interest that your loved one enjoyed.
Take a trip to a place your loved one always wanted to visit or that reminds you of them.
Plan to call or visit at least one of your friends each week.
Dedicate yourself to self-care and self-compassion or an activity that helps you move forward while holding your loved one’s memory close. (For example: you could set a goal of deciding when and how to sort through your loved one’s belongings, when you’re ready.)
Give Yourself Permission
There is no "right" way to welcome a new year when you’re grieving. You have permission to:
Opt out of events that feel overwhelming.
Spend the day quietly in reflection or rest.
Create new traditions with trusted friends, family, or yourself that feel nourishing.
And remember, it’s okay to experience joy, laughter, and hope—even as you grieve. Grief and joy can coexist.
Grief doesn’t have an end date, but reimagining traditions and setting goals can honor your loved one as you continue forward in your life. Remember to be gentle with yourself. This year, you may feel ready to reimagine traditions and set gentle goals, or maybe you simply need to move through each day and take care of yourself without adding anything new to your routine. Wherever you are in your grief journey, know that your feelings are valid and healing takes time.