Genesis EQ Group, LLC

11/30/2025

Holidays and Grief

For many people, this time of year isn’t lights and joy. It’s heaviness. It’s nostalgia. It’s the reminder of what used to be, what never happened, or who isn’t here anymore.

Grief doesn’t care about holiday schedules.
It shows up when the music starts, when the decorations come out, when families gather, when routines shift, and when expectations rise. It hits at the exact moment we’re “supposed” to be cheery.
There’s nothing wrong with you if this season feels harder than usual.

Grief has many forms:
• The death of someone you love
• The loss of a pet who was family
• The end of a relationship you weren’t ready to lose
• The dream you outgrew or never reached
• The version of yourself you miss
• The life you thought you’d be living by now

These are real losses. They deserve space. And during the holidays, they can feel doubled.

What grief can look like in the body:

Grief isn’t just emotional. It hits the nervous system hard. You might notice:

• Tight chest or shallow breathing
• Racing heart
• Hot flashes or cold sweats
• Trouble focusing
• Fidgeting or pacing
• Feeling frozen or flat
• Emotional numbness
• Over-talking to fill the silence
• Irritability that feels “out of nowhere”

These are not personal failures. These are physiological stress responses.
Here are a few ways to regulate when you feel activated or overwhelmed:

1. 4–7–8 Breathing
Inhale for 4, hold for 7, exhale for 8. This lowers your heart rate, slows your internal alarm system, and signals safety back to your body.

2. Cold-to-Warm Reset
Place something cool (ice, cold water bottle, chilled washcloth) on the back of your neck for 10-20 seconds. Follow with something warm on your chest or hands. The contrast grounds the vagus nerve.

3. Name Five Things
Look around and name five things you can see. Then four things you can touch. Three things you can hear. Two things you can smell. One thing you can taste. It pulls you out of the mental loop and into the present.

4. Plant Your Feet
Sit or stand with both feet firmly on the ground. Press down until you feel your legs engage. Slow your breath. Let your body remember it’s safe.

5. The 60-Second Check-In
Ask yourself:
What am I feeling?
Where do I feel it in my body?
What do I need right now?
This takes one minute. It interrupts spirals before they get bigger.

6. Reach Out to One Person
Not with a performance. With honesty.
“I’m having a grief spike.”
“I’m feeling overwhelmed.”
You don’t need solutions. Just connection.

And here’s the most important part:
There’s no “strong” way to grieve. There’s only real, honest grief.

You don’t have to hide it to make the holidays easier for everyone else. Your visibility here matters—especially in the moments you feel the smallest.

If you’re willing, share this with the community:
What kind of grief gets stirred up for you this time of year, and what helps your body come back into balance when it hits?

Someone reading your comment may need exactly your words.

11/21/2025

The holidays can be a beautiful mess. They stir up grief you thought you’d outrun, loneliness you didn’t sign up for, and memories that hit harder than any Hallmark commercial ever warned you about. If this season feels heavy, you’re not broken, dramatic, or “failing at being festive.” You’re human. And your heart is telling the truth.

You deserve support that actually helps you breathe again, find your footing, and feel like yourself without pretending everything is fine. Whether you’re wrestling with old wounds, navigating complicated family dynamics, or just trying to stay grounded when the world expects you to sparkle, you don’t have to do it alone.

At Genesis EQ Group, we help you build emotional regulation, resilience, clarity, and self-leadership so you can move through this season with steadier hands and a softer heart. Your healing doesn’t get put on pause just because it’s December.

If the holidays are poking at places you’ve worked hard to heal, reach out. You deserve care that meets you where you are, not where people expect you to be.

09/13/2025

His family is grieving. His words were harmful. Both of those things can be true at once. If we can’t hold that tension with empathy and integrity, then we’re just contributing to the same cycle of outrage that poisoned our culture in the first place.

I want a society where we stop long enough to feel the weight of what violence costs, even when it takes someone we opposed. Because if we lose our humanity while pointing at someone else’s, what’s left to build on?

09/05/2025

08/20/2025

Seek environments where you don’t have to question what’s true.

08/20/2025

08/13/2025

08/12/2025

Consistency is the key.

08/11/2025

If you’ve ever thought about starting therapy but haven’t taken that first step —what’s holding you back?

Is it the cost? Not knowing where to start? Worry about opening up? Fear of being judged? Or maybe you’re not sure therapy will help.

There’s no wrong answer here—just an open space to share. Your reasons are valid, and your comfort matters. If you could have exactly what you need to feel safe and supported in therapy, what would that look like for you?

Your voice might help someone else feel less alone. 💙

08/11/2025

Grief changes you. Trauma reshapes how you see the world. Both can leave you feeling like you’re carrying a weight no one else can see.

You don’t have to carry it alone.
Therapy offers a space to speak your truth without judgment, to process the pain that others can’t see, and to rebuild your sense of safety and hope. Healing doesn’t erase the loss or the hurt—it helps you live alongside it with more peace, strength, and clarity.

If you’re ready to start, we’re here. Your story matters. Your healing matters.

08/11/2025

If the political climate feels scary right now, you’re not “overreacting”—you’re paying attention.
Fear can freeze us, but it can also focus us. Protect your mental health. Limit your news intake. Stay connected. Take action where you can.

Your anxiety isn’t weakness. It’s proof you’re awake in a time that needs you.

08/07/2025

You don’t have to carry it alone.

Grief and trauma have a way of settling deep into our lives — often quietly, sometimes all at once. Whether it’s the loss of a loved one, a painful past, or an invisible weight you’ve been carrying for years, your pain is valid. And more importantly, it’s worth healing.

Therapy is not about “fixing” you — because you are not broken. It’s about creating space for your story, your emotions, and your healing. It’s about learning how to breathe again after feeling like the air was taken from you.

We specialize in grief and trauma, helping people process loss, rebuild trust in themselves, and move forward with gentleness and strength. You don’t have to navigate the darkness alone — support is here when you’re ready.

If this speaks to you or someone you care about, reach out. Healing begins with one brave step.

www.genesiseqgroup.com

Genesis EQ Group can help you find confidence and support in your life, career, and relationships. Life Coaching Services, Executive Coaching, Plus Specialized IFS Therapy, Trauma Therapist and More.