How to Manage Grief and Depression Through the Holiday Season

The holidays can be especially painful for those facing grief and depression. In this episode, hosts Terry and Dr. Anita Sanz speak with grief expert Krista St. Germain about the overlap between grief and depression, how holiday rituals can intensify feelings of loss, and strategies for coping during a season that often emphasizes celebration and togetherness. From setting boundaries to learning how to fully experience and process emotions, Krista shares practical tools and compassionate insights for navigating this difficult time of year.

Links to related resources:

• Krista's website: Coaching with Krista — Life Coaching for Widowed Moms
• Psychology Today article: Working Through Grief During the Holidays | Psychology Today

Primary Topics Covered:

• The differences and overlap between grief and depression
• How holiday rituals and expectations can intensify grief
• Giving yourself permission to change or release traditions
• The importance of communicating needs and setting boundaries
• “Should” thinking and anticipating difficult emotions
• Practical tools like the NOW method (Name, Open, Witness) and EFT tapping
• Navigating family conflicts during the holidays
• Allowing yourself and others space to grieve authentically

Timestamps:
 00:00 Intro
 01:09 Who This Episode Is For During the Holiday Season
 01:49 The Many Ways Grief Can Be Triggered During Holidays
 03:37 Differences and Overlap Between Grief and Depression
 05:17 How Depression Includes Grief Over Lost Opportunities
 05:59 Expanding the Definition of Grief Beyond Bereavement
 07:31 Losses Beyond Death That Can Trigger Grief
 08:17 Holiday Expectations and the Pressure to Be Happy
 09:38 Rewriting Traditions and Setting Boundaries
 10:51 Communicating Holiday Needs to Others
 12:18 When Grief and Family Needs Conflict
 12:32 “Should Thinking” and Holiday Expectations
 13:03 Anticipating Negative Feelings Before Events
 14:34 Learning How to Fully Feel Emotions
 15:07 The NOW Method for Processing Emotions
 17:13 Navigating Resistance from Others During Holidays
 18:10 Boundaries and the Discomfort of Saying No
 19:05 Grieving Non-Traditional Losses and Unmet Expectations
 20:09 Mindfulness and Allowing Emotions Without Judgment
 22:14 Giving Others Permission to Feel Disappointed
 23:05 Handling Pushback and Accusations of Selfishness
 24:51 Boundaries Around How Others Expect You to Grieve
 26:05 EFT Tapping as a Tool for Managing Emotions
 26:45 Looking Ahead: Protecting Mental Health at Holidays
 27:51 Closing Reflections and Outro

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