Grieving is a natural and normal reaction to bereavement and loss of any kind, and a person can often feel completely unprepared when it impacts their life. The devastation and pain that comes with it can feel overwhelming at times.

While there is no shortcut, understanding the importance of taking care of yourself is a crucial part of the healing journey. In this blog post, you will receive actionable tips to help you navigate the challenging times after bereavement and loss when you might be feeling numb, lost, or overwhelmed with regrets, sadness, anxiety or depression. 

I experienced multiple bereavements growing up and was stuck in my grief for years because I didn’t have the right knowledge, tools, processes, and support. Now, I’m passionate about equipping others so they can move forward after loss and get their life back without spending years in pain and grief therapy.

When you are going through a difficult time with physical symptoms after loss of a family member you may be dealing with complicated grief and require specialist bereavement support.

As a Grief Specialist, I understand the heavy weight that the grief emotion back pack can carry, and my mission is now to teach others a practical approach that has been more effective than grief counselling.

Do implement the following handling grief self care tips and take responsibility for creating moments of peace, calm, and joy in the midst of the storm. If you do, it can make a huge difference to your emotional well-being.

1. Acknowledge and Validate Your Difficult Emotions

Grief is a complex and multifaceted experience. It's essential to recognize that there is no right or wrong way to grieve after a significant loss. Each person's journey is unique because their relationship to the loss is unique. Your emotions are valid, regardless of how they manifest for you. Are you feeling the need to compare your journey to others? Remember comparisons are unhelpful. It's common to experience an emotional roller coaster of feelings, including sadness, anger, regrets, guilt and confusion. Instead of suppressing or avoiding these emotions, embrace them as part of the healing process.

Your mental health is important. Remember that the grieving process is not an illness or a sign of weakness; it is a testament to the love and connection you shared. This is why self care strategies matter.

2. Prioritise Rest and Sleep

The emotional cost of grief can be physically draining, making rest and sleep crucial for your well-being. It's not uncommon to experience sleep disturbances during this time. Consider creating a routine and a quiet and relaxing environment, avoid electronic devices before bed, and practise deep breathing or meditate on scriptures or inspiring quotes to ease your mind.

Your physical health will deteriorate if your sleep troubles persist, try exercising during the day, as well as engaging in soothing activities before bedtime. If you sleep very late, you may need to move your bedtime forward by small increments until you are going to bed at a time to get enough sleep for you. 

Be patient and kind to yourself. If what you are doing isn't working, try sleeping a different way. If it helps, get an accountability buddy or consult with a Health Care Professional.

3. Engage in Mindful Activities

Mindfulness is the practice of being fully present in the moment, without judgement or distraction.  Mindful activities can use the different senses to help you be more present, this can include listening to your favourite music, and using calming breathing techniques to name a few.  

Mindful activities not only promote relaxation but also encourage self-awareness, patience, and self compassion. By embracing reflection and mindfulness activities, you can become more aware of  your emotional needs and develop a stronger sense of resilience as you deal with the challenges of grief.

List your top 100 self care activities from free to high fee and 5 minutes to longer chunks of time, so you have many options. Highlight your number one self care activity. Mine is hugs and snuggles! Different things are beneficial for different occasions. Ensure you include at least one thoughtful self care practice daily. Find the thing that helps you manage your difficult emotions in a healthy way 

4. Seek Help from Supportive Loved Ones

Grief can be an isolating experience and leave you feeling alone. Stress levels can be high.  Reach out to the right person, family members, grief support groups or a bereavement service who are empathetic, compassionate, good listeners and understanding. While some may not fully grasp the depths of your grief, their presence and willingness to listen can be invaluable. 

Talking openly about your feelings can be helpful. This allows you to release pent-up emotions and find comfort in shared experiences. If you find it challenging to express your emotions verbally, consider writing a letter to your loved one or joining an online bereavement  community where you can connect with others who are also navigating their grief journeys. 

5. Create a Journal

Writing can be a powerful outlet for processing emotions and reflections during grief. Consider starting a grief journal to jot down your thoughts, memories, and experiences. This private space allows you to express yourself without judgement or interruption.

Use your grief journal to celebrate the life of your loved one, recount fond memories, or explore unresolved feelings. As time passes, re-reading your entries can reveal patterns in your emotions and provide insight into your healing journey.

A journal can also be a place to note and celebrate your wins, however small. By focusing only on our pain we lose perspective and magnify it. Note moments of joy and things that inspire and strengthen you and also things you are grateful for.

6. Establish Healthy Eating Habits

Grieving can have a significant impact on your appetite and eating habits. While some may experience a loss of appetite, others may seek comfort in food, leading to emotional eating or unhealthy food choices. Nourishing your body with balanced and nutritious meals is essential for supporting your emotional and physical well-being.

During times of grief, try to maintain regular meal times and include a variety of fruits, vegetables, lean proteins, and whole grains in your diet. Relying on comfort foods high in sugar, fat, or salt, may give temporary relief but can hinder the healing process in the long run.

7. Set Boundaries

Grief can be all-consuming, leaving little energy for other aspects of life. It's okay to set boundaries and decline invitations, step back from obligations, or ask for space when needed.

Sometimes in order to function in daily life you may find it helpful to set specific times to connect with and process your grief, so if your emotions become overwhelming at an inappropriate time, you can tell yourself, “Not right now, let’s explore this later.” This is about managing your emotions, not suppressing them. It’s worth trying this and seeing if it helps.

Practice self-compassion and avoid self-criticism if you feel unable to meet certain expectations or commitments. Those who care about you will understand and support your need for time and space to heal. By setting boundaries, you create a nurturing environment that allows you to focus on your grief journey without unnecessary added stress or pressure.

8. Embrace the Healing Power of Nature

Making time to exercise outdoors and spending time in with nature can have a profound impact on your emotional well-being. Nature has a unique ability to offer comfort and a change of perspective, reminding us of the cycle of life and the interconnectedness and miracle of all living beings.

Kew Gardens is one of my favourite places to wander round and feel renewed and uplifted. The sights, sounds, and smells of nature can create a sense of serenity and renewal, enabling a deeper connection to yourself and life.

9. Consider Professional Help

Grief is a complex and deeply personal experience, and there is no prescribed timeline for healing. However, if you find that your grief is overwhelming or interfering with your ability to function effectively in your daily life, impacting your work and your relationships then seeking professional help may be beneficial.

As a Grief Specialist, I can offer support and guidance tailored to your unique needs. I can help you navigate the complexities of grief by teaching you the knowledge tools, processes, coping strategies, and a safe space for processing your emotions. Remember that seeking professional help is not a sign of weakness, but rather a courageous step towards healing and finding strength in vulnerability.

Grief is often a transformative journey. Embrace your emotions, prioritise rest and sleep, engage in mindful/uplifting activities, seek support from loved ones, and create a grief journal to express your feelings and note your wins,  and moments of joy. Nourish your body with healthy foods, set boundaries, and embrace the healing power of nature. If needed, don't hesitate to seek the assistance of a professional to help you navigate the complexities of grief. With patience, compassion and care, you can find healing and hope as you honour the memory of your loved one and take care to develop your resilience. A funeral home or a hospice provider may sometimes signpost you to a bereavement support service, grief counsellor or a support group local to you. 

If you or someone you know is struggling with grief, consider sharing this blog post to offer support and encouragement. Remember, caring for yourself is not a selfish act; it's an act of care, self love and resilience during the most challenging times of life.

Check out my recent posts for further useful tips.

To book an initial call with me to explore if you need professional help or not, click here.