How do you manage your grief on Father’s Day?  Here’s a simple version of surviving Father’s Day without your Dad.

You will experience feelings.  You may not like them, but you will have them.  It very well may be painful, empty, lonely, loving, connecting, sad, happy, meaningful, numb, disconnected, or all of the above.  Feelings are an important part of our life.

Make a plan.  Do something.  If you do something, it will feel as though this day matters, and that your dad, uncle, or grandpa are being meaningfully remembered.  Try doing something that your dad would have enjoyed doing with you.  Rituals and family gatherings are popular.  Think about activities that would be meaningful to you.

Believe that the day will pass and that the feelings will pass as well.  At the end of the day, it will be over for another year.  It might help to remember that in nature, there are no special days or national holidays.  The birds don’t know it is Father’s Day.  It is just another day for them.

Do what helps you best when you feel stressed.  Whether it is being outside, doing an activity, watching a show, being with friends or being alone, taking a bubble bath, or reading a book, just do it, as long as it is comforting and not destructive.  Take care of yourself.

Rest, slow down, take a pause, breathe and allow time to check-in with yourself even if it is in the midst of activity.  Let people love and support you in a way that works for you.