The time leading up to Father’s Day, and that particular Sunday itself, can be a challenge if you’ve lost your father or a child. Whether you’re grieving the recent passing of dad or mourning the loss of a child a few years ago, it’s normal to feel upset when a poignant celebration like this rolls in. 

It’s even more challenging because people around you will be in a festive mood and gearing up for their own Dad’s Day celebrations. It can be particularly heartbreaking to see complete families. It’s as if fate is rubbing salt into your emotional wounds. 

But even if all hope seems lost, you can’t just pretend that Father’s Day doesn’t exist. It’s counterproductive for your well-being because you’ll end up bottling emotions. Furthermore, your deceased father or you as a bereaved father who lost a child deserves to be celebrated. Here are some ways to help you cope with Father’s Day without your loved one by your side: 

Accept the You Feel Sad

It’s natural to feel nostalgic and sad weeks and days leading up to a specific event. Indeed, certain times of the year are harder than most, wherein you miss your loved ones more. This includes holidays, birthdays, anniversaries, and other special occasions.  

Accept your new routine, and don’t feel ashamed to recognize that you may be feeling more sensitive and sad than usual. Denying your feelings will wear you down, and accepting the situation feels cathartic.

Don’t Be Afraid to Air Your Wishes

Reach out to people you’re closest to and tell them how you feel. You can do a traditional phone call if you’re not ready for a face-to-face conversation. Remember, your loved ones are eager to support you in a manner that feels most convenient and comfortable for you. Hence, don’t be afraid to tell them your wishes and what you want to do for Father’s Day. 

If you want to continue a family tradition by going to an old diner, you can do it together. But if you don’t feel like it, you can also try something new. But if you prefer to be still at home, doing something as simple as lighting a candle next to the photo of the deceased is just as meaningful. 

Notably, if you have younger kids who lost their dad, you shall be their pillar of support. Talk to them about Father’s Day and ask them how this event makes them feel. Allow them to release their pent-up emotions. Get them involved and ask them how they want to mark this day. If your kids have lost their dad, speak with them about the significance of Father’s Day and how this makes them feel. They may have a fantastic idea for remembering their dad. 

Try Something New

If you’re stuck in a rut, shake things up by trying something new. If there were things you always did with your deceased father or child during this time of the year, going through the motions may make you feel more lonely. It could help change your usual plans and try new activities. 

This doesn’t mean you forget old traditions. Instead, you’re doing the best you can to move forward with things that feel meaningful to you. 

Don’t Force Things

If you’re not ready to face family or friends during this time, don’t force it. You’re also not obliged to jump into an online call with people. Although being around caring loved ones provides bereavement support, it’s also essential to have some downtime. You can choose to remember your dad or child quietly by looking through an old photo book or watching old videos. Quietly reflecting and going through your memories is just as meaningful as big social gatherings. 

But, of course, allow yourself this quiet day but don’t let it extend for too long. Wallowing in self-pity all by yourself could lead to a downward spiral. You can get emotional support online from an objective party like a trained counselor if you’re not ready to talk to someone you know.  

Find Solace in the Great Outdoors

One way to celebrate Father’s Day is to spend time outdoors. Studies show that communing with nature or earthing connects you to the earth’s natural healing energy. Spending time outside can alleviate pain, reduce stress, improve blood flow, foster better sleep, and improve your vitality.

It doesn’t have to be anything fancy. Going out into your backyard or balcony while drinking a coffee and enjoying the sunshine can help you heal. You could also stroll around the neighborhood and breathe in fresh air to clear your head. If you want something more lasting, you can plant a flower or a tree. When this grows, it could remind you about this particular day and serve as a great source of comfort.

Be Kind to Yourself 

Mourning can take its toll on your body and mind. That’s why it’s imperative to take time for self-care. Don’t feel bad about it if you feel like taking a nap on Father’s Day because you’re grappling with insomnia. It’s okay to not be at your very best. Be patient with yourself and take time to get acclimated to your new home dynamics. 

And if you do find yourself very happy attending gatherings on Father’s Day, you don’t have to feel guilty either. These events that spark joy don’t mean you forget your departed loved one. It shows you’re trying your best to go on with life despite their absence because they would want no less than the best for you.