How to Navigate Grief During Thanksgiving in 2025

Thanksgiving often carries the weight of tradition — a day filled with family gatherings, laughter, and gratitude. But for those who are grieving, it can feel like a spotlight on what’s missing. The holiday season tends to magnify loss, making empty chairs at the table or familiar family recipes bittersweet reminders of loved ones who are no longer here.

If you’re facing Thanksgiving 2025 after losing someone, know that you’re not alone. Many people struggle with how to honor the holiday when gratitude feels distant. The truth is that it’s possible to hold both grief and thankfulness in the same space — to feel sadness and appreciation side by side. The key lies in giving yourself permission to feel whatever arises, and to approach the day with gentleness and intention.

Acknowledge What You’re Feeling

The first step in navigating grief during Thanksgiving is allowing yourself to feel. It’s okay if gratitude doesn’t come easily right now. You might feel sadness, anger, guilt, or even relief. Grief can be unpredictable — some moments may feel heavy, others may offer surprising calm.

Acknowledging your emotions instead of suppressing them helps ease their intensity. You don’t need to put on a brave face or meet others’ expectations. Simply recognizing, “This day feels hard for me,” is a powerful act of honesty and self-compassion.

Rethink Traditions and Expectations

Holidays are built on routines, but when loss enters your life, those traditions can feel different. It’s natural to want to hold onto them — or to change them entirely. Either choice is valid.

If maintaining certain customs feels grounding, keep them. If they feel painful, it’s okay to adjust or skip them this year. You might:

• Host a smaller gathering instead of a large dinner.

• Cook one or two favorite dishes rather than the full feast.

• Travel somewhere new or spend the day outdoors.

• Share a quiet meal or volunteer instead of hosting.

Give yourself permission to reimagine Thanksgiving. You can always return to old traditions later — or build new ones that feel more in tune with your heart.

Include Your Loved One in the Celebration

Even though your loved one isn’t physically present, you can still make them part of the day. Creating a moment of remembrance can bring comfort and connection.

Try incorporating a tribute into your Thanksgiving gathering, such as:

• Lighting a candle in their memory before the meal.

• Setting a special plate at the table or displaying their photo.

• Preparing their favorite dish and sharing its story.

• Going around the table and sharing something you’re thankful for about them.

• Playing a song that reminds you of their spirit.

Honoring their memory helps transform the pain of absence into an expression of love. It can turn grief into gratitude for having known them.

Practice Gratitude Without Pressure

Thanksgiving often emphasizes joy, but gratitude doesn’t have to mean pretending everything is okay. It can simply mean acknowledging the people, memories, or small comforts that bring light, even during darkness.

Try writing down one or two things you’re thankful for — no matter how small. It might be a supportive friend, a warm cup of coffee, or a memory that makes you smile. Gratitude doesn’t erase grief; it simply expands your capacity to feel both sorrow and appreciation at once.

If gratitude feels out of reach, that’s okay too. Sometimes surviving the day is enough to be thankful for.

Prepare for Emotional Triggers

Holidays are full of sensory reminders — scents, songs, and traditions that can unexpectedly bring waves of emotion. Planning ahead can help you navigate these moments with care.

• If a family recipe or tradition feels too painful, skip it or modify it.

• Have a quiet space where you can step away if needed.

• Let others know you might need breaks throughout the day.

• Practice grounding exercises, like slow breathing or taking a short walk.

These moments of retreat are not avoidance — they’re self-care.

Communicate Your Needs

If you’re spending Thanksgiving with family or friends, communicate openly about how you’re feeling. Let others know what would help — whether it’s including your loved one in conversation or giving you space for quiet reflection.

You might say, “I want to be part of the celebration, but I may need a few moments to myself,” or “It means a lot when we talk about them.” Clear, kind communication helps set expectations and allows those around you to offer support in meaningful ways.

Create New Rituals of Connection

New rituals can help bridge the gap between grief and gratitude. They don’t replace your loved one — they honor the continuing bond you share.

Some gentle ideas include:

• Writing a letter to your loved one and reading it before dinner.

• Going for a nature walk and reflecting on what they taught you.

• Making a small donation or volunteering in their honor.

• Starting a “gratitude tree” where family members write notes of thanks for loved ones past and present.

These actions help create space for remembrance and renewal, turning Thanksgiving into a day of love as well as loss.

Take Care of Your Body and Mind

Grief is both emotional and physical. During Thanksgiving, when emotions run high, self-care becomes even more important.

• Eat nourishing foods and stay hydrated.

• Rest when you need to, even if it means leaving early or skipping an event.

• Avoid overcommitting or taking on too much responsibility.

• Try journaling or meditation to calm racing thoughts.

Healing doesn’t happen on a schedule. Prioritizing rest allows your body and mind to carry the weight of grief with more gentleness.

Remember That You’re Not Alone

Grief can make you feel isolated — especially during family-centered holidays. But countless others are navigating similar emotions right now. Support groups, grief counselors, and online communities can help you feel seen and understood.

Even a simple phone call with someone who “gets it” can make the day easier. Connection is one of the most powerful antidotes to loneliness.

Bringing It All Together

Thanksgiving in 2025 may not feel the same — and that’s okay. Grief reshapes traditions, relationships, and how we experience gratitude. But it can also deepen our appreciation for the love that remains, for the people who support us, and for the resilience that keeps us moving forward.

At Oaktree Memorials, we believe remembrance and gratitude can coexist. Lighting a memorial candle, displaying a keepsake, or sharing a story can all be small, powerful ways to honor the ones who’ve shaped your life.

As you move through this Thanksgiving, allow yourself to feel fully — to grieve, to remember, and, when you’re ready, to give thanks. Because love doesn’t end — it changes form, finding new ways to be present at the table of our lives.