A survival guide to grief

Living through grief can be one of the most challenging experiences in life. Below, we outline key strategies to help you navigate difficult days, strengthen your emotional resilience, and provide tools to ensure that grief does not stop you from living your life.

Trying to stop grief altogether is an impossible task. Instead, we encourage you to reframe grief not as an overwhelming force aiming to cause distress, but as a gentle reminder to take time out to show ourselves compassion and self-love, while honouring the memories of those we have lost.

Practical Ways to Cope with Grief

Table of contents:

1. Breathing Techniques to Reduce Overwhelm

2. Moving Your Body: The Power of Nature and Exercise

3. Giving Yourself Compassion When It's Needed

4. Understanding That Things Will Get Better

5. Seeking Comfort from Others

Breathing Techniques to Reduce Overwhelm

Grief can feel overwhelming, making it difficult to regulate emotions. Simple breathing exercises can help calm the nervous system and create a sense of stability:

• Box Breathing: Inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts. Repeat until you feel more centred.

  
  

• Deep Belly Breathing: Place one hand on your stomach, inhale deeply through your nose, and let your belly expand. Exhale slowly through your mouth, releasing tension with each breath.

  
  

• 5-5-7 Breathing: Inhale for five seconds, hold for five seconds, and exhale for seven seconds to encourage relaxation.

Moving Your Body: The Power of Nature and Exercise

Physical movement is one of the most effective ways to process grief. Walking or engaging in gentle exercise, especially outdoors, can help clear the mind and release feel-good endorphins:

• Go for a Walk in Nature: Fresh air, sunlight, and the calming effects of trees, water, and open space can help bring a sense of peace to the mind and body.

  
  

• Try Gentle Yoga or Stretching: Slow, mindful movements can reduce stress and encourage emotional release.

  
  

• Engage in Light Exercise: A simple run, swim, or workout can improve mood and provide a distraction from distressing thoughts.

Giving Yourself Compassion When It's Needed

Grief can be exhausting, both mentally and physically. Allow yourself the kindness and space to do what you need without guilt:

• If you need a day in bed, take it.

  
  

• If you crave comfort food, enjoy it without judgement.

  
  

• If you don’t feel like talking to anyone, honour your need for solitude.

  
  

Remember, grief has no timeline, and self-compassion is essential in healing.

Understanding That Things Will Get Better

Even the darkest storms eventually pass to make way for brighter days. While grief may feel never-ending, healing happens gradually. Keep in mind:

• Emotions come in waves, and tough moments will lessen over time.

  
  

• Holding onto hope does not mean forgetting your loved one; it means honouring them while allowing yourself to find joy again.

  
  

• Healing does not mean moving on - it means moving forward with love and cherished memories.

Seeking Comfort from Others

Grief can feel isolating, but support from others can be deeply healing. Connection with loved ones, friends, or a support group can provide comfort in ways you may not expect:

• Talk About Your Feelings: Sharing memories and emotions can lighten the weight of grief.

  
  

• Accept Help from Others: Whether it's a home-cooked meal, a heartfelt message, or simply a listening ear, let people be there for you.

  
  

• Seek Professional Support: If grief feels overwhelming, speaking to a counsellor or grief specialist can be incredibly beneficial.

Grief is a journey, not a destination. By acknowledging your pain, practising self-care, and leaning on support, you can navigate this difficult time with strength and hope.

Reaching out can be one of the most helpful things to do. We are here to help, should you need advice or support.

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