Honoring Grief on Father’s Day

While Father’s Day is often portrayed as a day of joyful celebration—marked by backyard barbecues, heartfelt cards, and expressions of gratitude—for many, the day carries a much heavier emotional weight. For those who are grieving, this day can stir up deep sadness, longing, anger, or even numbness. It may serve as a painful reminder of what’s missing, what was never there, or what was lost too soon. Grief can surface in quiet, tender moments or hit unexpectedly, especially when the world around you seems to be celebrating without pause. When society encourages us to smile, gather, and be grateful, the experience of grief can feel isolating.

Whether you’re:

• Grieving the loss of your father or father figure

• Mourning the loss of a child

• Estranged from your dad

• Navigating fertility grief or loss

• Missing a partner who was a father to your children

There’s no map for this kind of day.

Grief doesn’t follow a script, and your response doesn’t need to make sense to anyone else. Especially on days loaded with cultural expectations, it’s important to remember: whatever you feel is real, and it matters. If Father’s Day is painful for you, here are a few ways to honor your experience:

1. Give Yourself Permission

Let go of the pressure to “keep it together” for others. You don’t have to participate in the day the way others do. It’s okay to unplug, say no to gatherings, or set boundaries.

2. Create a Personal Ritual

Donate to a cause, listen to a song that reminds you of your person, prepare a meal they loved, go on a walk somewhere meaningful, or look through old photos and tell a story about them. Small acts of remembrance can offer grounding, meaning, and release.

3. Connect with Supportive People

Surround yourself with those who “get it”—whether that’s a trusted friend, a grief support group, or someone who can simply sit with your pain without trying to fix it. Being witnessed in your grief can be deeply healing. You don’t have to carry this alone.

4. Honor the Complexity

Grief doesn’t always look like sadness. It might show up as numbness, anger, relief, guilt, or longing. All of it deserves space. Compassion means allowing all parts of your experience to exist without judgment. In fact, a 2014 study from Stanford University found that practicing self-compassion—rather than self-criticism—can increase resiliency and decrease stress. Meeting yourself with kindness isn’t nothing; it’s a powerful tool for healing.

5. Practice Gentle Self-Care

Prioritize rest, nourishment, and grounding activities. Self-care includes the things you look forward to—like a favorite meal, a creative outlet, or being in nature—that bring small moments of comfort. Wellness practices, on the other hand, are often the things you may resist in the moment but feel better after—like stretching, hydrating, journaling, or turning off your phone. Both matter. Even a short walk, a warm cup of tea, or a mindful breath can help soothe your nervous system and reconnect you with yourself.

If you’re grieving this Father’s Day, you are not alone.We see you, we hold space for your pain, and we deeply honor your grief. This journey is difficult, your feelings are valid, and your experience matters. Remember, healing doesn’t happen in a straight line—it takes time, patience, and kindness toward yourself.

Tips for Supporting Someone Who is Grieving

• Listen without trying to fix or offer advice. Sometimes just being present matters most.

• Acknowledge their pain; avoid minimizing or rushing their grief.

• Offer practical help like meals, errands, cleaning or company.

• Respect their needs, whether that’s spending time with others or having moments of quiet reflection.

• Check in regularly—it can mean more than you know.

  
  

Next Steps

Grief can be hard to carry on your own. Connecting with a friend, counselor, or support group can help lighten the load. At Create Perspective Counseling, we understand that grief looks different for everyone, and healing isn’t one-size-fits-all. Whether through creative expression, reflective conversation, or other supportive approaches, our goal is to help you find what feels most grounding and true for you. If you’re exploring options, we offer free 15-minute consultations to help you find a path forward that fits.