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Dealing with Grief and Loss

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Do you want to learn how to prioritize your well-being after a loss?

Discover techniques for prioritizing your well-being during times of loss.

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Would you like to learn how you can grief and honor your loved one?

Learn effective ways to grieve and pay tribute to your loved ones.

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Prioritise your wellbeing Honor your loved one

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Accept your feelings

Problem

When you’re grieving, you may experience many different emotions, from sadness to anger, guilt, denial, relief, and more!

Why it is bad

It can be hard to process the flood of emotions that you feel and you may tend to push your feelings aside. This can make it difficult to move on because the same emotions will keep coming up.

Solution

Acknowledge any feelings as they come up. Instead of trying to ignore your emotions, try to name them. Be curious: ask yourself, “what am I feeling at this moment?” Take some time to reflect. Don’t judge your emotions as good or bad or try to push them away, simply notice them and feel them.

Benefits

When you accept your emotions, it helps you process what you’re feeling. It helps you move on in a healthy way.

5 Things About Grief No One Really Tells You

Ask for what you need

Problem

When you’re grieving, it’s hard to keep up with life’s demands because you’re emotionally overwhelmed.

Why it is bad

If you don’t take care of life’s demands, your mental health will become worse because your stress levels will soar.

Solution

Identify what you need support with most and reach out to your network for help. People will often try to guess what you need and offer it to you, but you may have more pressing needs. Spend 20 minutes thinking about where you need support most. Perhaps it’s with childcare, or with sorting through your deceased loved one’s personal items.

Benefits

Asking people to help you with your most pressing needs can make processing your grief a little easier. Social support is an important buffer against mental health problems.

Get involved in something you enjoy

Problem

When you’re grieving, life can feel dull and meaningless.

Why it is bad

If you don’t make room for things that bring you joy and that give your life meaning, it can prolong the grieving process.

Solution

Get involved in a new project or activity that you’ll enjoy. For example, if a new project opens up at work that sounds interesting, take it! …Have you always wanted to try a sport but never got around to it? Now would be a great time to start!

Benefits

Spending time on a new project or activity that you enjoy can provide a good distraction from painful emotions. It can also help you find meaning in your life again after such a big loss.

Lean on people who care about you

Problem

After you’ve lost a loved one, you may self-isolate as a way to cope with the loss.

Why it is bad

It can be difficult to process difficult emotions on your own and you may end up feeling very lonely.

Solution

When people extend invitations to hang out, accept them—even if you don’t really feel like socializing. Reach out and extend invitations to others, too. Spend as much time as possible with people that care about you.

Benefits

Leaning on people who care about you when you’re going through a loss can help you feel supported and less alone. People who care about you will listen to you and help you make sense of any difficult feelings.

The journey through loss and grief | Jason B. Rosenthal

Eat small, regular meals

Problem

When you’re grieving it’s normal to experience a loss of appetite.

Why it is bad

Not eating enough has been linked to an increase in symptoms of depression and anxiety. So if you don’t eat, you may end up feeling worse than you already do.

Solution

Try to eat small meals every couple of hours if you have no appetite. Go for meals that are easy to prepare and healthy. Some examples are mixed fruit and yogurt, cold meats and cheese, and vegetable soup. Set reminders on your phone to eat something small every 3 - 4 hours.

Benefits

Eating helps regulate mood. Eating enough and choosing healthy options will help you better withstand and cope with the stress of grieving.

Schedule time to grieve

Problem

Most people lead very busy lives and this makes it difficult to make space for grieving after a loss.

Why it is bad

If you don’t make time to grieve, the emotions that you need to process can boil over and be expressed in unhealthy ways in your daily life.

Solution

Set time aside in your schedule to grieve. Give yourself at least 30 minutes a day to sit with your emotions and reflect. You could also do something creative, like make a scrapbook of memories you shared with your lost loved one.

Benefits

Scheduling time for grief can help you process complex and painful emotions in a healthy way. It will help you cope by stopping emotions from bubbling over and overwhelming you from one day to the next.

7 Signs You're Not Dealing With Your Grief and Loss

Get out of the house

Problem

Grief can cause extreme feelings of sadness that make you want to withdraw from the rest of the world.

Why it is bad

When you stay locked up indoors on your own, you tend to focus more on your negative emotions and you can end up feeling worse.

Solution

Get out of the house and do something active. It doesn’t matter what it is—just make sure you leave. You could go for a walk, go shopping, visit a friend, or take a trip to another town, anything that gets you out and about.

Benefits

Forcing yourself to leave the house and do something active will occupy your mind so that it’s not consumed by strong, negative emotions. Doing something active will also release feel-good hormones and improve your mood.

Look after yourself

Problem

When you’re grieving, you may be consumed with intense emotional pain.

Why it is bad

When you’re experiencing a lot of emotional pain, it can be hard to focus on anything else. Many people neglect activities that usually bring them joy and their mental health can suffer as a result.

Solution

Schedule time to do things that you enjoy and that bring you a sense of joy or relaxation each day. For example, if you enjoy a sport like boxing or dancing, schedule time in your calendar to take a boxing or dance class. If taking a warm bath helps you feel relaxed, schedule it into your calendar, too!

Benefits

Looking after yourself when you’re grieving can help soothe your pain and keep your mental health intact.

Create and keep a schedule

Problem

When you experience a significant loss, it can feel like your whole world has been turned upside down.

Why it is bad

Life can feel out of control and unpredictable and it can have a negative effect on your mental health.

Solution

Try to create a schedule and set some new daily routines. Make sure that your time is well accounted for. Your schedule should be balanced: it should include time for socializing, working, hobbies, exercising, sleeping, and even for grieving.

Benefits

When you create and keep to a schedule, it gives your life some structure and normality at a time when things feel out of control. It will protect your mental health as you navigate the painful grieving process.

Try to create a grief ritual

When you lose someone important, it’s normal to want to hold tightly to memories.

This can make it hard to accept the loss and move on with life.

Here’s a tip: Try creating a ritual to remember and honor your loved one on the anniversary of their passing, or more frequently. You could light a candle, or create a playlist that reminds you of them.

Rituals can help you process and accept your loss. These acts keep you connected to your lost loved one.

Death, grief, ritual and radical funerals | Claire & Rupert Callender | TEDxTotnes

How to Get From Grief to Recovery | Sharon Brubaker | TEDxPaloAltoCollege

Make a memory box

Have you tried making a memory box?

When you lose someone important, it can be hard to let go.

You don’t want to lose your connection with them.

Here’s an idea: Create a memory box of items that remind you of your loved one — photos, clothing, jewelry, CDs, artworks — anything that belonged to, represents, or makes you think of them.

As a result you feel connected to your loved one. It’s a way of containing your grief in a safe space you can re-open any time you want to remember them.

Making Memorial Shadow Boxes | Remembrance Gifts | Memory Box | LookingThruAmira

DIY Memorial Remembrance Boxes | Keepsake Box Ideas

Express yourself creatively

Problem

When you’re going through grief, it’s normal to experience many different emotions at the same time.

Why it is bad

Feeling so many different emotions can be overwhelming and confusing. It can be hard to make sense of what you’re going through.

Solution

Try doing something creative to express how you’re feeling. There are no limits to what you can do, but here are some examples to get you started:

Write about your emotions in a journal.
Draw, color, or paint your feelings.
Write a poem about your deceased loved one.
Compose a song if you can play a musical instrument.

Benefits

Doing something creative when grieving is a healthy way to express complicated emotions. It can help you process how you’re feeling and provides you with a sense of relief.

How to Deal With Loss or Grief of Love Ones

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Do you feel depressed?

Depression

You’re alive but you’re not living. It feels like you’re carrying the weight of the world on your shoulders and you’re exhausted. The feelings of sadness, worthlessness and guilt are impossible to shake. Your negative emotions are so consuming that it’s hard to be motivated to do anything, and nothing brings you joy anyway. This is how it feels to be depressed.

But there is hope for you if you struggle with depression. That hope starts with our carefully selected, science-backed strategies for depression. Our strategies will equip you with the tools you need to relieve the intense emotional pain you’re feeling. You’ll learn how to manage your strong, negative emotions so that they lose their grip over you. Over time, your enthusiasm for life will return as you rediscover and experience true joy once again.

Do your struggle with negative emotions?

Manage Negative Emotions

Do you react in ways you later regret when you experience strong, negative emotions? Perhaps you find it hard to control your anger and you lash out at others. Maybe when you feel sad and lonely you turn to alcohol or drugs to numb the pain. Or maybe you’re someone who keeps their emotions inside and later explodes.

It’s important for your mental well-being that you learn how to manage negative emotions so that they don’t become expressed in unhealthy and harmful ways. Our strategies will help you cope better with negative emotions. You’ll become more aware of your emotions and you’ll learn how to minimize the hold they have over you. We’ll show you how to channel your negative emotions into healthy and positive pursuits to promote optimal mental health.

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Depression Manage Negative Emotions

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Dealing with Grief and Loss

We will be asking you some questions to determine effective strategies to help you.

Are you ready?

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Do you want to learn how to prioritize your well-being after a loss?

Would you like to learn how you can grief and honor your loved one?

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Based on your answers we recommend you work on

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Here are some ___ strategies.

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Accept your feelings

Ask for what you need

Get involved in something you enjoy

Lean on people who care about you

Eat small, regular meals

Schedule time to grieve

Get out of the house

Look after yourself

Create and keep a schedule

Try to create a grief ritual

Make a memory box

Express yourself creatively

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Would you like to set a reminder to practice the saved strategies?

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Do you feel depressed?

Do your struggle with negative emotions?

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