The winter months often conjure images of warmth and joy—family get-togethers, homes adorned with festive lights, and cozy moments by a crackling fire. Yet for many in the animal welfare field, this time of year feels anything but idyllic. The scenes of quaint snow-covered towns, picture-perfect homes, and heartwarming reunions so often portrayed in holiday movies can feel worlds away from our reality. While these films offer a temporary escape from life’s stresses, they also can create unrealistic expectations to navigate the season with the same effortless cheer. In fact, many of us may find the winter months less like a Hallmark movie and more like that heartbreaking ASPCA commercial.
“Since being in rescue, field rescue specifically and catching all the domestic rabbits released outdoors, I can be a trooper all year but by the end of the year I’m at the end of my rope,” says Lorianne, who works with an Illinois-based rabbit rescue. Add lack of sunlight, seasonal depression, holiday blues, and family drama to the mix? “The combination of all of it in November and December is almost too much to handle,” Lorianne says.
I also struggle during the fall and winter months; this time of year is a harsh reminder of the animals left out in the cold, the overwhelming number who won’t get homes for the holidays, and the bittersweet nostalgia for the animals—and people—I’ve lost. For many of us, this time of year can bring a mix of grief, exhaustion, and a sense of helplessness even as the rest of the world celebrates. If you’re feeling isolated, overwhelmed, and too emotionally drained to spread holiday cheer, know you’re not a scrooge, and it’s perfectly normal to feel this way. The work you do is deeply meaningful, but it can also take a toll, especially during a season that demands so much of your energy and time and often amplifies already strong emotions. And for those of us carrying grief or trauma, the “busiest season of all” can wreak havoc on our already fragile nervous systems.
Lorianne admits she struggles with taking care of herself this time of year due to the sheer number of abandoned rabbits, but she finds comfort in having a rewarding tradition to enjoy after all the end-of-year hustle and bustle. “I do all the self-care things in January and February and really look forward to it. I like New Year’s Eve, as we look over the past year and reflect on what we accomplished and set goals for the upcoming year,” Lorianne says.
But rather than waiting to flip the calendar to the next year, how can we find small moments of peace and joy amidst the chaos and heartache this season? If you’re feeling the weight of grief, trauma, or compassion fatigue as the holidays approach, know that you’re not alone. The emotional toll of your work, combined with the poignant realities of winter, can make this season particularly challenging for those with high levels of empathy, compassion, and sensitivity, as well as those struggling with grief or trauma. Here are some strategies to help you make the season just a little brighter.
Acknowledge the Heaviness of the Season
The colder months and holiday festivities can magnify the plight of homeless and suffering animals. You might find yourself constantly worrying about these animals or even feeling guilty because you have a warm home, loving family, and other seasonal trappings that those less fortunate do not. It’s okay to feel this way—it’s a reflection of your deep compassion and commitment. It took me years to understand and accept that you can feel multiple emotions—even contrasting ones—at the same time. Try giving yourself permission to feel all of your emotions without judgment. It’s okay to feel sad, angry, or hopeless, but it’s also okay to relax, have fun, and feel joy! Journaling, meditating, or simply sitting with your thoughts can help you process all these feelings.
Create New Traditions
During this season, you might feel pressure to uphold certain traditions or religious/cultural practices. But why not instead—or in addition to—create your own small rituals to help channel feelings of grief, sorrow, guilt, or any other tough emotions into acts of remembrance or advocacy? Here are some examples:
Light a candle for the animals you’ve lost or couldn’t save.
Give to a local shelter or rescue organization if you have the funds. Whether it’s a small donation or an inexpensive item from their wish list, everything makes a difference. Encourage others to do the same!
Raise awareness by educating others about the importance of proper animal care during the holidays and winter season.
Sponsor or virtually “adopt” an animal from a farm sanctuary, such as a rescued turkey.
Remember the animals and people who’ve impacted your life by creating a memorial box, scrapbook, digital photo album, etc.
When grief and trauma feel overwhelming, sometimes taking action can provide a sense of purpose and connection. If you have the time and energy, volunteer your time with a cause that aligns with your values or foster an animal in need.
Like Lorianne, reflect on your accomplishments from the past year and set goals for the upcoming one.
Balance Advocacy with Self-Care
It’s easy to pour all your energy into helping others, especially during a season when the need is so urgent. But remember, you can’t help others if you’re burned out. Know when to take action and when to rest. Prioritize your own well-being so you can show up for the animals and other causes you care about all year round.
Here are some suggestions:
Take a break from emotionally heavy or traumatizing content, like the news or social media.
Create a calming space in your home where you can recharge. When you’re at gatherings, don’t feel shy about stepping out to find moments of peace, especially if you’re feeling overwhelmed or emotional.
Use stress management techniques such as grounding, mindfulness, or deep breathing to help calm frayed nerves.
Spend quiet time with your own animals—they can be a significant source of comfort and healing.
Engage in activities that are relaxing or recharging, such as listening to music or podcasts, curling up with a good book, or baking your favorite treat.
Get plenty of sleep, healthy nutrition, and exercise to maintain a balance in your physical and emotional well-being. Restorative sleep helps regulate mood and reduce stress, while nourishing your body with wholesome foods and staying active can boost energy levels and resilience, helping you better manage the challenges of the season.
Create small moments of joy. Find small ways to take a break from the heaviness of grief and trauma, such as watching a light-hearted or funny holiday movie with your pets curled up beside you.
Set Boundaries around Holiday Obligations
If you’re already feeling overwhelmed, the additional demands of holiday gatherings, parties, and other activities can take a toll. It’s okay to protect your energy by stepping back and prioritizing what truly matters to you.
Consider saying “no” to anything that doesn’t align with your emotional needs or values. For example, if a loud party or family dinner with your conspiracy theorist uncle doesn’t feel right, you might instead choose to spend that time volunteering at a shelter or soup kitchen, organizing a donation drive, or going full-on recluse and zoning out on a new Netflix series while in your PJs. Remember, boundaries aren’t selfish—they’re a way of protecting your energy so you can make your passion for helping sustainable in the long-term.
Surround Yourself with Supportive People
Not everyone will understand the depth of your grief or the trauma of your work, especially during the holidays or winter months. If possible, seek out people who do—whether it’s friends in animal welfare, support groups, online communities, or a therapist. Sharing your experiences with those who “get it” can bring comfort and remind you that you’re not alone in your struggles.
Focus on What You Can Do, Not What You Can’t
It’s easy to feel paralyzed by the enormity of animal suffering, especially during the holidays when the contrasts between warmth and cold, abundance and scarcity, feel so stark. Remind yourself that no one can do everything, but everyone can do something. Focus on the impact you can make, whether it’s saving one life, educating one person, or simply spreading awareness about the needs of animals this season.
Finally, remember that experiencing joy doesn’t mean you’re forgetting about or ignoring the suffering of others. It’s a way of replenishing your spirit so you can keep doing this important work season after season, year after year.
The holidays can be tough, but you don't have to navigate them alone. If you're struggling, please reach out to a supportive community or consider professional help to guide you through this season. How do you cope with the holidays and winter season? Feel free to share your thoughts in the comments.
-By Jennifer Blough
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