As we move through December, it’s natural to reflect on all that this year has brought—both the joyful and the challenging. While there’s so much to be grateful for, this season often highlights the grief, loss, and struggles we carry.

Maybe it’s the loss of a loved one, a relationship, or even a dream that didn’t go as planned. Or perhaps the endless to-dos and family dynamics leave you feeling stretched too thin.

It’s easy to feel like you have to justify your emotions with silver linings:

• “At least I still have my health.”

• “At least I have a roof over my head.”

• “At least it wasn’t worse.”

But here’s the thing…

Silver Linings Don’t Help!!

When my mom died suddenly in 2008, I was the first to find 10 reasons why it was “okay.”

• “At least she was happy when she died.”

• “At least she didn’t suffer.”

• “At least she knew I loved her.”

These statements were intellectually true, but emotionally, they didn’t help at all. The truth is, my mom’s death was the hardest thing I’ve ever faced. By trying to justify it with “at least,” I was unintentionally diminishing my own feelings.

We do this to others too, often with the best intentions:

• “At least you weren’t married.”

• "It could be worse; at least you have a job."

• “At least you didn’t have kids together.”

• "At least you're young, you'll find someone better."

• “At least they’re in a better place.”

While we may be trying to offer comfort, these statements often miss the mark. They bypass the real emotions someone is experiencing.

So What Should We Do Instead?
The answer is simple but powerful:
Acknowledge, validate, and listen.

Instead of “at least,” try:

• “I can’t imagine what this has been like for you..." (and then hold space for them to share).

• “That makes so much sense.”

• "You're feelings are totally valid."

• “Thank you for sharing. I’m here to listen, if you want to tell me more.”

• "It sounds like it has been really rough."

• "Do you want me to hear you, help you, or hug you?"

Feelings—grief, sadness, frustration—are normal and natural. They don’t need to be fixed. In fact, when we allow ourselves and others to feel without judgment, those feelings often pass more easily.

If you’re finding this time of year challenging, you’re not alone. That’s why I’ve created resources to support you: 🎁 Emotional First Aid Kit: Holiday Edition
Navigate tough conversations, family dynamics, and self-care with expert tools, meditations, and resources designed to help you move through the season with more ease and compassion.

Father's Day, like all holidays, can come with some baggage.   Like Christmas, Valentine's Day, or it's close relative, Mother's Day, Father's Day can bring up unresolved grief.  

While Father's Day is traditionally about honoring your dad and setting aside time to say thank you, this can be a challenging day for someone who has unresolved grief.  

When I say grief, remember, it doesn't necessarily mean that your dad has died, as “grief is the conflicting feelings that come at the end of, or change in, a familiar pattern of behavior.” Grief come in many shapes and sizes.  Perhaps your relationship with your dad isn’t what you hoped or dreamed it would be, your dad wasn't around when you were growing up, your parents divorced, or perhaps you’ve never even met your biological father, etc.  Since family can be complicated, it is important to remember Father's Day can be too.

If your dad has died and you miss him, this may be a special opportunity to spend time doing things you loved doing with him.  You can also consider doing something that he loved. I encourage you to set aside time to honor him in whatever way feels good to you.

If you have a less than loving relationship with your dad, living or dead, this may be a good opportunity to be kind to yourself. Perhaps do something for yourself that you wish your dad would have done with you or for you. Some people try to make amends on this day.  If that feels like something you would like to do, let me just give you a couple tips.  

1) If you want to forgive him, please note that forgiving people who have not apologized may come across as an attack.  Perhaps you can forgive him in your heart and not to his face.  
2) If you have an expectation of the response you want, you may be setting yourself up for disappointment.  Go into any interaction with your dad without an agenda, an open mind, and an open heart.  

As we say at the Grief Recovery Institute, forgiveness is not about saying what they did is okay, it is about letting go of resentment so that we can be free.  

So, as you go throughout this day, I want you to remember that it is normal to have feelings of sadness, longing, or just wishing things were different, better, or more.

Give yourself permission to feel however you feel and know that you are not alone in those feelings.  While I am fortunate to have a loving relationship with my father, Father's Day makes me sad because it makes me miss my mom.  She was always really good at making Father's Day special for my dad, which often leaves me not knowing what do for him.  

Whatever your story is, please know that you are not alone.  If you have the best dad or the worst dad; if your dad died or you sometimes think that would make it easier;  if your relationship with your dad is complicated and healing, or simple and growing; please remember that there is nothing wrong with you.  

You may look around today and see a whole bunch of people looking happy and celebrating their father, and you may even be one of them.  Just know that underneath the surface, everyone has a story, no one is perfect, and we are all just trying to figure it out.   

I hope that reading this message allows you to find peace this Father's Day.  To all the Father's out there, good and bad, who gave us life-- thank you.

For more support around grief and relating to one another more kindly through the challenges of life, subscribe to our newsletter and download the Compassion Code Starter Guide here.