Thanksgiving is a holiday where we are reminded to count our blessings and be thankful. However, for many of us it is a reminder of who we have lost and what we do not have. If we have lost a loved one who is still living, and we feel grief or sadness still, then we are possibly experiencing ambiguous grief. Ambiguous Grief is the feeling experienced when we lose a loved one who is still alive. This can be due to divorce, diagnosis, disclosure of traumatic information, or change of a relationship.
How can we feel thankful if someone we love is no longer in our lives, but still living, and we miss them terribly? How can we feel thankful if our loved one has a mind altering diagnosis, such as Dimentia or Alzheimer’s, and they are not the same person we used to love? How can we feel thankful if we recently discovered that our life partner has spent most of the retirement savings, in an investment that he/she never discussed with us? These are just a few examples of how ambiguous grief can present in our lives. And expanding upon the original definition, ambiguous grief also applies to the awareness of what we never had, yet we knew we needed, such as loving, healthy, or safe childhood.
Yes, it is very painful to experience loss, regardless of the cause. However, after a loved one passes, we do not hope they will return, because rationally we know that they will not, and with ambiguous grief, during the holidays especially, we might still hope that our living loved one might return to our former relationship.
How can we move through ambiguous grief and still feel thankful during this holiday season? First, it is so very critical to be mindful and stay in the present moment; meaning make efforts to keep your focus on this day, rather than the days of the past. This takes practice, but if you practice Mindfulness Meditation, your mind can learn the practice of staying in the present rather than looking backwards, or being preoccupied with preparing for the future. Staying in the present moment can help us appreciate what we DO have. Notice the small things that the present moment can offer you, such as, food to eat. How does each morsel and bite taste in your mouth? Next, notice and appreciate the people you are sharing your time with, whether they are family, friends, strangers, or a ‘chosen family’. Notice them for who they ARE. Appreciate them for their uniqueness, and most importantly, appreciate them for sharing their time with YOU. Try to appreciate your loved ones as they are, and try not to make assumptions about who you think they are based on your ambiguous grief. Finally, be thankful for YOURSELF. You are the most important person in your own life, and as such, you can be thankful for simply, being. Try writing a gratitude list for what you notice and appreciate in your present moment awareness.
However, keeping your mind in the present also means acknowledging any ambiguous grief that you may be feeling, and allowing the feeling to be felt. This is so important, because ambiguous grief needs to be felt in order for us to move through it. Notice I said ambiguous grief needs to be felt, not obsessed about. There is a difference between feeling and thinking. A feeling is something that we can feel inside our bodies. If we start engaging the brain and think about what we are feeling, then that feeling can turn into anxiety, and then our thinking evolves into obsessing and ruminating. When this happens we are not staying in the present moment. It is important to find a safe way to feel your ambiguous grief. You can plan this in many ways, such as with a friend, with a sponsor, with a counselor, in a support group, or by writing in a journal, during meditation, or by creating a personal ritual that represents you moving through your ambiguous grief.
So, yes we can feel thankful even if we are feeling ambiguous grief. In short, we can do this by focusing on the present moment and noticing the small gifts we have, even while acknowledging the grief we may still feel.
