Coping with Sadness During the Holiday Season: A Guide for Cancer Survivors

The holiday season is often painted as a time of joy, celebration, and togetherness. But for many cancer survivors, it can also bring a wave of complex emotions—grief, sadness, loneliness, or even guilt for not feeling the holiday cheer. If this resonates with you, know that you’re not alone. It’s okay to feel what you feel, and it’s possible to navigate this season with compassion and care for yourself.

Why the Holidays Can Be Difficult for Cancer Survivors

The holiday season can amplify emotions for several reasons:

• Memories of Loss: Whether it’s the loss of a loved one, your health as it once was, or even traditions you can no longer fully participate in, the holidays can serve as a reminder of what’s changed.

• Pressure to Be Cheerful: The societal expectation to be joyful can feel overwhelming, especially when you’re struggling with your own emotions.

• Fatigue and Stress: Post-cancer treatment fatigue can make holiday events and preparations exhausting, further adding to feelings of sadness or frustration.

• Isolation: If your support network has shifted or you’re physically unable to join gatherings, loneliness can creep in.

Strategies to Cope with Holiday Sadness

Here are some practical ways to support yourself emotionally during this time:

1. Acknowledge Your Feelings

It’s okay to not feel okay. Give yourself permission to feel sadness, grief, or frustration without judgment. Journaling can be a helpful outlet to process these emotions. Write down what you’re feeling and why, and remind yourself that these emotions are valid.

2. Simplify Your Holiday

Let go of the need to do it all. Prioritize what matters most to you and skip the rest. If decorating, cooking, or attending every gathering feels overwhelming, focus on one or two traditions that bring you comfort and joy.

3. Find Joy in Small Moments

Joy doesn’t have to come from big celebrations. It can be found in the small things: watching your favourite holiday movie, listening to music that soothes your soul, or sipping a warm drink by the window. These simple moments can be grounding and comforting.

4. Set Boundaries

It’s okay to say no. Protect your energy by setting boundaries with social events, family obligations, or even the holiday "hustle." Your well-being comes first.

5. Create New Traditions

If old traditions no longer feel right, create new ones that align with your current needs and feelings. This could mean starting a gratitude jar, volunteering, or dedicating a quiet day for self-care.

6. Reach Out for Support

You don’t have to navigate this alone. Share your feelings with trusted friends, family, or a support group. Sometimes just talking about how you feel can ease the burden. If you’re struggling deeply, consider seeking professional counselling to help you process these emotions.

7. Practice Gratitude

Gratitude doesn’t mean ignoring your sadness; it means finding small things to appreciate alongside your emotions. Each day, write down one thing you’re grateful for, no matter how small. Gratitude can help shift your perspective and bring moments of light into darker days.

When Sadness Feels Overwhelming

If your sadness feels too heavy to bear or you’re struggling to get through daily tasks, it’s important to seek help. Reach out to a counsellor, therapist, or support group. Remember, asking for help is a sign of strength, not weakness.

A Gentle Reminder

The holiday season doesn’t have to be perfect to be meaningful. It’s okay to redefine what this time of year means for you. Take it one day at a time, honour your emotions, and treat yourself with the same compassion you would offer a loved one.

If you’re looking for more support, I invite you to explore my coaching programs designed specifically for cancer survivors navigating life after treatment. Together, we can create a plan to help you find joy, energy, and confidence—even during challenging seasons.

Wishing you moments of peace and comfort this holiday season.

Your friend

Gabby x