5 Ways to Manage Grief and Loss
/Initial grief is frequently experienced as acute emotional pain. Loss and grief can feel overwhelming, but there are helpful ways of coping with the pain. Grief is a process of letting go and learning to accept and live with loss. People can grieve in very different ways. Cultural beliefs and traditions can influence how someone mourns and expresses grief. For example, in some cultures, grief is expressed privately and quietly. In others, it can be loud and openly expressed to others. Culture also shapes how long family members might grieve. Let’s review some healthy ways of managing grief and loss.
1. Accept and Express Your Emotions
Profound sadness is probably the most universally experienced symptom of grief. You may have feelings of emptiness, despair, yearning, or deep loneliness. You may also cry a lot or feel emotionally unstable. Acknowledge and allow yourself to feel all your emotions, such as sadness, depression or anger, without judging yourself. Find healthy ways to express your feelings via crying, journaling or talking to a friend or family member. Remind yourself that whatever you’re feeling it is okay to feel it. Accepting your emotions means acknowledging that your feelings are important. Identify your feelings as they are without trying to push them away, change them or suppress them. Your emotional health will be better served if you face your grief.
2. Prioritize Self-Care
Focus on basic needs like getting enough sleep, exercising regularly and eating your meals. Focus on nutritious, balanced meals and stay hydrated by drinking plenty of water. Simple, nourishing foods like soup, fruits and whole grains can help maintain energy levels. Engage in activities that help you feel better such as spending time in nature, listening to music or spending quality time with a friend. Be extra patient with yourself during these challenging times. It's okay to rest and do nothing. Stillness and quiet are also forms of self-care. Be patient with yourself and acknowledge that healing takes time. Avoid self-criticism and self-judgment. Talk to yourself with kindness and patience. Intentional focus on your breathing can be beneficial during a time when you feel overwhelmed. Breathing and other forms of meditation can give you a sense of control of your mind and body. Avoid using alcohol or drugs to cope, as this can delay the healing process.
3. Maintain a Routine
Try your best to keep your daily life as normal as possible to regain a sense of control. Make sure to go to bed and wake up at consistent times. Adhere to your regular schedule for meals and activities. Try to maintain your hobbies and interests. There’s comfort in routine. Incorporate gentle movement and social connections. Create a schedule that includes time for both responsibilities and processing your emotions. Allow yourself more time to complete tasks and be patient with yourself. Avoid making major life decisions, like changing jobs or moving, during the initial period of grief. Getting back to the activities that bring you joy and connect you closer to others can help you come to terms with your loss and aid the grieving process.
4. Lean on Your Support System
Be sure to reach out to friends, family, or support groups for both emotional and practical help. People often want to help but don't know how, so accept the assistance that is offered to you. Don't be afraid to tell loved ones what you need, whether it's a shoulder to cry on, a listening ear or help with errands. Engage with your spiritual or faith community if that is a source of comfort. Give yourself as much time as you need to grieve your loved one. Consider speaking with a professional, such as a grief therapist, especially if your grief feels overwhelming or interferes with daily life. Think about joining a support group. Sharing your experience with others who have gone through similar losses can provide a sense of belonging and validation.
5. Honor Their Memory
Celebrate and share various good memories you have of your loved one. Find ways to honor your loved one’s legacy by engaging in an activity you both enjoyed or by creating a scrapbook. Consider honoring your loved one by sharing their stories, creating new traditions and supporting causes they cared about. Other ways might include creating memorials like a memory book or garden, engaging in their favorite hobbies, or completing an unfinished project of theirs. Write a poem, letter or journal about your memories and feelings about the person. Also, be prepared for difficult emotions during special times like birthdays and holidays. Create a plan for how you will cope and ask for support from your loved ones.
Grief is a very personal experience for everyone. It is important to give yourself permission to grieve and allow yourself to feel all your feelings. Process your feelings by journaling and talking with others. Some people can be quite hard on themselves and critical of what they are feeling. Be kind and compassionate with yourself as you grieve. Remind yourself that laughter is like medicine for the body and soul. It is shown to release stress-reducing chemicals in the brain. Don’t feel guilty if you have moments of happiness and laughter regarding your loved one. It doesn’t mean you love or miss the person any less. Take extra care of yourself and reach out to your support system. Invest time in yourself and your close relationships.
If you need extra support with your grief and loss, please contact me to schedule a free 15-minute phone consultation.
