How to Get Through the First Anniversary of a Loss

It’s natural to feel a mix of emotions on the first anniversary of a loved one’s death, as well as in the days leading up to it. One year without them might feel overwhelming, and you may experience intense anxiety, sadness, or even numbness.

While some people may feel the need to commemorate the day, others might prefer to continue with their daily routine or acknowledge it quietly. Whatever you choose, remember that there is no right or wrong way to mark the anniversary; simply getting through it is enough.

Read the following advice on how to get through the first anniversary of a loss.

Prepare for the Day

In the weeks or days leading up to the first anniversary, take time to consider how you’re feeling. Whatever your emotions, treat yourself with kindness, and don’t be afraid to tell your family, friends, or workplace that you may need extra support.

You should also consider whether you would prefer to spend time alone or with others on the anniversary of your loved one’s death. It’s acceptable to change your mind on the day if you cannot bring yourself to socialize or if you want the comfort and distraction of spending time with others.

Mark the Day with a Lasting Tribute

Many people find it comforting to mark the day with a lasting tribute to a partner, family member, or friend. For instance, some families choose to plant trees for loved ones on the first anniversary of their death. The trees will grow for years to come, ensuring a loved one continues to have a positive impact on the planet.

Other meaningful ways to pay tribute to a loved one include creating a photo book, buying an engraved keepsake, and adding a memorial bench to your garden or their favorite green space.

Make Time for Quiet Reflection

It may help to take the day off from work on the first anniversary to make time for quiet reflection. For instance, you might find it helpful to write your loved one a letter, read old birthday cards, or look through photos.

You could also visit a place that meant a great deal to them, either alone or with family or friends by your side. If you cannot bring yourself to do so, you may benefit from taking a stroll in nature to care for your mental and physical health.

Look After Yourself

Whatever you choose to do, aim to look after yourself as much as possible. Everyday activities may feel more difficult before and during the first anniversary, but try to make time to eat, sleep, and move your body.

Don’t bottle up your emotions, as you may find it helpful to cry. A little laughter, whether alone or with loved ones, could also make this difficult day feel easier. Watch a funny movie, arrange a relaxing dinner with friends or family, and give yourself space to work through your emotions.

Remember, support is available to help you navigate this difficult time. If you feel overwhelmed, reach out to a doctor, grief counselor, or bereavement group for help.