Tips for Facing Father’s Day When It’s Difficult

While some people will enjoy a nice meal or a family catch-up this Father’s Day, the event will trigger more complex emotions for others.

Many people find Father’s Day difficult to navigate due to grief, estrangement or struggles to become a parent.

If you anticipate Father’s Day will be challenging for you, here are some ways to get through it.

Don’t give yourself a hard time. The bereavement charity Cruse points out that grief affects people differently. It’s normal to feel anxious, numb or angry when dealing with difficult emotions. You may also experience physical symptoms such as aches, pains, nausea, tiredness, insomnia or loss of appetite.
Make a clear plan about how you’ll spend the day. It doesn’t have to involve a grand gesture or action-packed schedule (you may not feel like being outgoing or sociable). But be mindful that some places or people might make you feel uncomfortable. Choose to do something that will make you feel good.
Spend time in nature. Walking or swimming in beautiful surroundings can be a good way to centre your thoughts.
Don’t get bogged down comparing your situation to other people’s. You may feel that life is unfair, but avoid dwelling on what you can’t control.
Focus on what you do have. Celebrate the relationships and memories that bring you joy, comfort and security.
Donate to a charity that is close to your heart, or that had a personal significance to your father.
Check in with friends or relatives who might also be struggling with Father’s Day. Explain that you’re there for them if they need to talk or suggest that you lean on each other to get through.
Talk through cherished moments or look back at photographs that spark positive memories. Music can also be an excellent way to connect to a loved one, so listen to some tunes that remind you of the person you’re missing.
Reach out for help if you need it. Many charities, such as the Good Grief Trust, can direct you to services that can support you.