Whether you are a child, a young person or older adults, grief after a significant loss, is a powerful and complex emotion. Death is something we all experience at some point in our lives but grief isn't restricted just to the bereavement of a family member. Whether it's the loss of a loved one, the end of a significant relationship, or a major life change, grief can be incredibly challenging to navigate. 

While there is no one-size-fits-all approach to grieving, incorporating exercise and other physical activities into your healing journey can be a valuable. It helps in coping with the  physical symptoms of grief and improving your mental health,  poor sleep and other types of sleep problems. Not prioritising your mental health can lead to depression or another mental illness. Physical activities can leave you feeling more positive and help you in moving towards a place of healing and acceptance after loss.

In this blog post, we'll explore the many ways in which exercise can help the grieving process and lead to better grief outcomes. We will also  provide you with actionable tips to integrate physical activity into your routine, as a different way to build resilience and handle grief.  Let's start on this journey towards healing together.

The Science Behind Exercise and Coping with Grief

Before we dive into the practical aspects, let's understand why exercise can be a powerful tool in dealing with the grieving process.

• Endorphin Release: Exercise triggers the release of endorphins, often referred to as "feel-good" hormones. These chemicals can help reduce feelings of sadness and anxiety, providing a natural mood boost during challenging times.
  
  Endorphins are the body's natural painkillers and mood elevators. When you engage in physical activity, your brain releases these chemicals, which can act as a buffer against the emotional pain that often comes with normal grief or complicated grief. While they won't make your intense feelings disappear, they can make them more manageable and offer moments of relief.

• Stress Reduction: Grief can be a highly stressful experience. Regular  exercise helps reduce stress hormones, such as cortisol. This can lead to a sense of relaxation and improved mental health and wellbeing.
  
  Stress is a common companion, especially where complicated grief  or a prolonged grief disorder is involved. Whether this is anticipatory grief, something you are going through now or it happened a long time ago doesn't seem to make a difference. The body's stress response can increase the emotional roller coaster you're already experiencing. Engaging in exercise, whether it's a brisk walk, swimming or a dancing session, can help calm the physiological response to stress, allowing you to feel more in control of your emotions. 

• Improved Sleep: Grief often leads to poor sleep patterns. Regular exercise can promote better sleep, helping you feel more rested and better able to cope with your emotions.
  
  Sleep disturbances are a common complaint among those experiencing grief whether you can't sleep or want to sleep excessively. Exercise not only helps you fall asleep more easily but also improves the quality of your sleep. This can lead to feeling more refreshed and better equipped to handle the challenges of the day.

• Distraction and Focus: Engaging in physical activities can provide a bereaved person a much-needed break from grief-related thoughts. It helps shift your focus, even if temporarily, to the present moment, allowing you to escape the overwhelming nature of grief emotions.
  
  Grief can be all-consuming, making it difficult to concentrate on anything else. When you're doing a workout or physical activity, your mind has a chance to take a break from the constant thoughts of loss, allowing you to regain a sense of control over your mental state.

Choosing the Right Activities

The type of physical activity you choose should meet your personal preferences, physical condition, and comfort level. Here are some options to consider:

• Walking: A simple yet effective way to get moving. A daily walk can provide a routine, fresh air, and time for reflection.

  Walking is a low-impact activity that's great for almost everyone. It's an excellent way to start if you're new to exercise or are dealing with physical limitations. Plus, the opportunity to connect with nature during your walks can have a soothing effect on your emotional well being, especially if you are struggling with a difficult emotion. A grieving person can often feel isolated, so joining a walking group or going for walks with a friend or loved one may be helpful.

  

• Yoga: Yoga combines physical activity with mindfulness, which can be particularly helpful in managing grief-related stress and anxiety.

  Yoga offers a unique blend of physical postures, breathing exercises, and meditation techniques. It encourages a mind-body connection, helping you become more aware of your emotions and providing a sense of inner calm. There are many styles of yoga, so choose one that suits your physical comfort level and spiritual beliefs.

  

• Strength Training: Building physical strength can translate into increased emotional resilience. Consider including weightlifting or bodyweight exercises into your routine.

  Strength training not only benefits your physical health but also fosters a sense of accomplishment and empowerment. As you witness your physical strength grow, it can serve as a powerful metaphor for the inner strength you're developing to cope with grief.

  

• Group Classes: Joining group fitness classes, such as dance, aerobics, swimming or cycling, can provide social interaction, which can be beneficial and sometimes act as a grief support group.

  Grief can be isolating, and the emotional support of a community can be invaluable. Group fitness classes offer an opportunity to connect with others who share your interest in staying active. The encouragement and social support from fellow participants can be uplifting and help overcome feelings of loneliness. Sometimes when a person is experiencing intense grief emotions or depression, the group can provide informal bereavement support.

  

Creating a Grief-Friendly Exercise Routine

Here are some practical tips for including exercise into your grief process:

• Set Realistic Goals: Start small and gradually increase the intensity and duration of your workouts. Consistency is key.

  Setting achievable goals is essential. Instead of aiming for an ambitious daily workout, consider committing to a short walk each morning or a weekly dance session. As you build your physical and emotional strength, you can gradually expand your exercise routine. 

• Listen to Your Body: Pay attention to your physical and emotional cues. On days when you're feeling physical pain, do gentler activities like stretching.

  Grief is unpredictable, and there will be days when your energy and motivation are low. It's okay to adapt your exercise routine accordingly. Gentle movement can be just as valuable during these times, helping you stay connected to your body and emotions.

• Establish a Routine: Create a schedule for your exercise sessions. Having a routine can provide structure during uncertain times.

  Structure and routine can offer a sense of stability, which can be comforting when everything else in your life feels chaotic. Consider planning your exercise sessions at times that fit in with your energy levels and daily schedule. Without prioritising, planning and protecting time for physical activities, it is difficult to establish a meaningful and consistent routine. Being part of an accountability group or having a accountability buddy usually helps.

• Seek Professional Help if Needed:  Did you know there are over 40 life events that can impact your heart and lead to feelings of grief and loss? Sometimes losing a loved one in tragic circumstances, or dealing with a different significant loss can lead to complicated grief or prolonged grief disorder.

  Overwhelming feelings of sadness, regret, guilt, shame, resentment, anger, un-forgiveness,  anxiety, depression and an inability to perform daily tasks, can be signs that you need professional help. Consider working with a Grief Specialist or personal trainer who understands your unique needs and can provide the right guidance and support.

  If you have financial constraints, there are some charities that can provide useful information. You can check with your local funeral director. Some examples are Cruse Bereavement Care UK, Child Bereavement UK, Winstons Wish, Lullaby Trust and Good Grief Trust. These sometimes offer free or low cost grief counseling, can signpost you to a suitable grief counselor or suggest other useful resources.  Free and low cost resources can come with challenges. There can be long waiting times, the skills and level of service can be variable.

  At Handling Grief, although we are not a charity, we do have a page suggesting free resources. You can access it HERE.

  You can also join our free Facebook Community HERE.

  If finances isn't a problem, as a Grief Specialist I can teach you the knowledge, tools and processes that you need to deal with your emotions, and to move forward and get your life back, without spending years in pain and therapy.

  Investing in a personal trainer can also support you to design a workout plan that accommodates any physical limitations you may have.

• Celebrate Progress: Recognize and celebrate your achievements, no matter how small. Each step forward in your exercise and grief journey is a step towards healing.

  Grief can make you feel as though you're constantly taking steps backward. Celebrating your exercise milestones—whether it's completing a challenging workout or simply showing up for yourself—can provide a sense of accomplishment and motivation to continue on your path to healing. That's why it's important to set small, realistic and achievable goals and celebrate achieving them. Creating a habit tracker with rewards can also boost motivation to keep going on the days you don't feel like doing anything.

  

Grief is a personal journey, and there's no right or wrong way to navigate it. However, integrating exercise and physical activities into your life, can be a powerful tool for managing the emotional and physical challenges that grief presents. By harnessing the benefits of endorphins, stress reduction, improved sleep, and focus, you can create a healthier and more resilient path through your grief.

Remember, healing takes time, and it's essential to be patient and compassionate with yourself. If you're unsure where to begin or need additional support, don't hesitate to reach out to me. I offer a free discovery call where we can explore whether you need professional help or not and whether we might be a good fit to work together or not. 

Incorporating exercise into your grief journey is a proactive step towards finding balance, resilience, and a renewed sense of well-being. Embrace the healing power of motion, and may your path through grief be one of strength and recovery.