For many people, Father’s Day is a time of celebration, joy, and gratitude. It’s a chance to honour dads, grandfathers, and father figures. But for others, it’s a day marked by absence, sadness, and longing. Whether you’ve lost your father, grandfather, a father figure, or you’re a dad grieving the loss of a child, the day can stir up powerful emotions and memories that are difficult to manage.

Grief is a lifelong journey. While time may soften its sharpest edges, certain dates like Father’s Day have a way of reigniting the pain as if the loss were fresh. On a day when social media and stores are flooded with messages of celebration, the sense of what’s missing can feel overwhelming. It’s a painful reminder of who is no longer here, and for some, that pain is intensified by feelings of regret, complicated relationships, or missed opportunities.

No matter the circumstances, a day dedicated to remembering a loved one can be especially challenging, and it’s easy to feel isolated in your grief. But grief is a deeply personal journey, and there’s no “right” way to move through it. If you’re looking for ways to care for yourself this Father’s Day, here are a few suggestions that may help.

Shared memories
One of the most meaningful ways to cope with grief is by reconnecting with shared memories. Looking through old photos, listening to your father’s favourite songs, or watching his favourite film can be a gentle way to feel close to him again. It’s okay to laugh and cry at the same time. Grief and joy can coexist.

Create a memorial or tribute
Setting up a small space in your home to honour your dad can bring a sense of comfort. This could include a framed photo, a candle, or mementos that remind you of his life and values. You might also choose to plant something in his memory, donate to a cause he cared about, or write him a letter. These gestures can help you stay connected to your love and honour his legacy.

Talk about your dad
Talking about your father with others who loved him can be healing. If you’re comfortable, gather with family or friends to share memories. Reminiscing together not only keeps his memory alive but can also help others open up about their own grief. If being with others feels too hard, even journaling these memories can provide comfort and clarity.

Create personal rituals
Rituals provide structure when we feel overwhelmed. They can be as simple as lighting a candle, cooking a favourite meal, or taking a walk in a place that holds meaning. These personal traditions can serve as anchors, helping you feel grounded on an emotional day.

Visit a special place
Spending time in a place that reminds you of your father can be a quiet but powerful way to connect. It could be his favourite fishing spot, a park you used to walk in together, or even his final resting place. Let that space be what you need it to be: comforting, reflective, or a space to cry and release emotion.

Write a letter
Creative outlets like art, poetry, music, or writing can help process complex feelings. Writing a letter to your father even years after his passing can offer a sense of peace and expression. You might tell him about your life now, how much you miss him, or memories you’ve held onto.

Father’s Day can be an emotional minefield when you’re grieving. It’s okay to feel sad, angry, or numb. There is no timeline for healing, and no single way to honour your grief. What matters most is that you allow yourself to feel and find the rituals, people, and practices that bring you comfort.

A gentle reminder to be kind to yourself. While it’s important to acknowledge Father’s Day in a way that feels right for you and your family don’t feel the need to fill every hour with activities. Remember it’s okay to take a step back and treat the day as any other, especially if your grief is still fresh.