Essential Self-Care While Grieving: 7 Practical Strategies for Healing

The grieving process can be a time when we experience overwhelming stress, feel numb, or tackle spiritual questions that impact our worldview. It often seems like it will never end, and if we aren't intentional about caring for ourselves during this time, it can impact our well-being not only in the moment but over the long term.

While grief is normal and natural, it can still be important to not lose ourselves in the process. Let's explore some ways to care for ourselves during the grieving process that can bring comfort and balance during difficult times.

Understanding Grief and the Importance of Self Care

Grief is a natural reaction to loss, and self-care is essential for navigating the emotional, mental, physical, and spiritual effects of losing a loved one. Grief can impair cognitive function, making it challenging to think, remember, and process information. Avoid making major life decisions or engaging in activities that require concentration during this time.

Using self-care strategies can help reduce grief over time and promote well-being. Not everyone will find the same self-care techniques helpful, so it’s essential to explore what works best for you.

Building a Support System

Social support from trusted family members, friends, and support groups is crucial for coping and well-being during grief. Having strong social connections is a protective factor for mental health, and feeling a sense of belonging can help you feel more grounded and cared for. Consider reaching out to a trusted family member or friend for support with funeral arrangements or other practical tasks.

Connecting with others who understand your loss can provide emotional validation and comfort and allow you to release your grief in a safe space. Building and maintaining social connections is one of the best ways you can ensure a supportive environment for yourself when things are difficult.

Taking Care of Your Physical Health

Taking care of your physical health is crucial during the grieving process, as it can help reduce stress and anxiety. Eat healthy foods and nourishing meals that include fruits, vegetables, and whole grains. Drink plenty of water to help your physical and mental state.

It may be difficult to motivate yourself, but try to engage in gentle exercise, such as walking or stretching, to release tension. If done with another person, it can also help create social connections as well.

Prioritize getting enough rest and establishing a consistent sleep schedule. Avoid alcohol, take a warm bath, wrap up in a warm blanket, and have a cup of your favorite tea before bed. Avoid screens and doom scrolling, and keep your bedroom cool and dark.

Managing Emotional Pain

It's important to take care of the physical body, but you want to manage your grief in a way that helps your mental and emotional state as well. Here are some ways you can do this.

Expressing Your Emotions

Don't try to repress your feelings or "be strong" for others. Share your feelings with a trusted friend or family member to alleviate the weight of grief.

Avoid isolating yourself, as social connections can provide solace and comfort. Expressing your emotions can help you process your grief and find a sense of closure.

You may even want to consider keeping a journal during this time to process your emotions and thoughts.

Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques, such as meditation, deep breathing, and yoga, are evidence-based skills that can help manage stress, tension, anxiety, and anger.

Practice mindfulness to stay anchored in the present moment. This can include engaging in activities that bring you comfort and peace, such as prayer, meditation, or spending time in nature.

You may also try deep breathing to regulate your nervous system. Repeat deep breaths 10 times to notice a reduction in stress and anxiety.

Navigating Significant Dates and Memories

It can also help to have a plan for the days, weeks, and months ahead. Foresee significant dates, such as birthdays and anniversaries, and plan ahead for commemoration and self-care on these days. Prepare yourself for the associated feelings and emotions.

You can create a memory box or scrapbook to preserve cherished memories of your loved one so that you can focus on them during this time. You may also choose to engage in activities that bring you joy and comfort, such as looking at photos or watching videos.

Practicing Self-Compassion and Self-Care

Treat yourself with self-compassion, just as you would a beloved friend. Practice self-care and kindness towards yourself, especially during times of grief.

Remember that self-compassion is not a cultural norm but it should be. Take care of your heart, body, and mind during this time, and don't allow yourself to feel guilt or shame about it.

Try the self-care practice of placing one hand on your heart and the other on your cheek, saying, “This is hard, and I am doing my best.”

Creating a New Normal with a Strong Support System

Introducing structure to your day can foster a sense of control and normalcy during difficult times. Try to rekindle old interests or hobbies, and consider adopting new ones for relaxation.

Embrace social invitations and maintain connections with loved ones, and try not to avoid them. Talk to your friends and family about your pain, and let them help you through it.

You may also consider seeking help from online communities, support groups, or spiritual leaders.

Seeking Professional Help for Grief in Brooklyn

If you’re struggling to cope with your grief, don’t hesitate to seek help from a mental health professional or a support group. Urgent help can be found through various resources, including crisis support services and online directories. Seeking help is an act of courage, not weakness, and it can help you find a sense of peace and closure.

At Williamsburg Therapy Group, our team of doctoral-level Williamsburg psychotherapists allows you to work with a provider that can create a treatment plan, offering a variety of practical strategies, healthy coping skills, and techniques that will allow you to work through your grief, care for yourself, and experience a better quality of life during difficult times.

Don’t hesitate to seek help if you’re struggling with sadness. With the right support, it’s possible to manage the grieving process and improve overall well-being. If you have been thinking about seeking help, reach out to our customer service coordinator to get matched with a professional who can offer tools and strategies to manage sadness, practice self-care, and work through the grieving process in a healthy way.