Coping On Father’s Day

Coping on Father's Day

We understand that coping on Father’s Day can be an emotionally challenging time for many of us. If you are spending today without a loved one, or you are feeling worried about the future, we want you to know that you are not alone. We have gathered some suggestions to help you cope with today so that you feel supported.

Give yourself the space and freedom to grieve

Allow yourself to go through any emotions you might be experiencing. Everyone experiences grief differently, and no one's Father’s Day will look the same. Choose how you want to spend the day without feeling obliged to do anything in particular. You can simply choose to have the day to just be.

Break away from tradition

You don't have to do the same as what you have done before. It is understandable that you are likely to feel upset on a day that many others may be celebrating. If repeating past Father’s Days is too painful for you, why not spend the day doing something different? Starting new traditions can be a helpful practice for acknowledging the start of a new chapter.

Take time for guilt-free self-care practices

Grief can be emotionally and physically exhausting, so taking time to look after yourself is essential. It may be important to recognise that you will be feeling sensitive in the lead-up to Father's day, so make sure you care for yourself and don't put too much pressure on yourself. You could spend today doing an activity that you enjoy, getting outside and appreciating nature, or you may find that practices such as meditation and mindfulness are useful ways of caring for yourself. You can find out more about self-care here. Whatever you choose to do, be gentle with yourself without feeling guilty.

Reflect on the happy memories

Father’s Day can be a day when you may want to reflect on the happy memories you shared with a loved one. It may help you to spend some time today looking at photographs, visiting somewhere that holds a special significance or reflecting on happier times with someone close to you. Sometimes, the anticipation of a significant day can be harder to process than the day itself – allow yourself to enjoy the joyful moment of remembrance. It can be hard to remember this during the build-up to Father's Day, so you could take it as an opportunity to reflect to try and prevent feeling overwhelmed.

Don’t be afraid to reach out

If you know you don’t want to be alone today, ask friends and family to spend time with you. Don’t be afraid to reach out for help when you need it. Alternatively, you can contact us on 0303 3000 118 or by emailing

Useful resources

Six Simple Relaxation Techniques - six short sessions on relaxation techniques to help you wind down.

Self Healing Guided Meditation - a short self-healing guided meditation to help you connect with the breath and the moment.


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