Oftentimes we find ourselves feeling down this time of year. The time changed, it’s getting dark earlier, and you’re feeling a little more isolated than you were just a few months earlier during the summer.

You are not alone. When you think of all of the people who are grieving and/or going through their first holiday season after divorce, widowhood, or the loss of a loved one, you realize that the memories can make the holidays more painful than happy at this time of year. Add to that the additional stress the season brings in the form of activities, shopping, and school events—well, you can see the problem. It’s like adding that last too-much drop of water to an already overflowing bucket.

What to do? If you are experiencing loss this time of year, your goal is this: to make it through. This is not the time to fill your chore list with handmade gifts (or gifts at all—who’s going to blame you this year?) or high stress dinners. If ever there was a time in your life to put you (and your children, if any) first, this is it. Exercise your “say-no” muscle with a firm and assertive smile and pass on committees, obligations, and entertaining. The people who might judge you—and believe me, there are fewer than you imagine—are simply not worth a second thought.

When the memories and tears come, allow them. What we resist, grows stronger, so don’t fight the feelings that arise. Tears actually expel cortisol, a stress hormone that is damaging to the body and needs to come out in order for you to be healthy.

Ask your friends and family for what you need this year, specifically. Do you need help making decisions on the children’s Christmas list? You probably have at least one friend who would love to help you. Do you need people to just listen to your grief without advising you? Tell them that you really just need an ear, not a response, from them.

These are just a few ideas; you know best what helps you stay strong. Just remember that you WILL make it through. Rest, heal, and wait for better days.