Introduction
Grief is one of life’s hardest experiences, and if you’ve found yourself here, you’re probably looking for ways to cope with the pain of loss.
First, let me say this: there’s no right or wrong way to grieve.
Whether you’ve lost a loved one, a relationship, or a part of your life that once brought you joy, your feelings are valid, and your experience is uniquely yours.
This page is here to provide some gentle guidance for navigating grief, from practical tips for day-to-day life to ways to nurture emotional resilience.
These aren’t quick fixes—grief isn’t something you “get over.” But with the right tools and support, you can find moments of calm, connection, and even hope amidst the storm.
And if you feel like you need more than what’s here, know that help is available. In therapy, you’ll find a space where your grief is honoured and understood—a place where you can begin to find your way forward.
Let’s take it one step at a time…
Understanding Grief as a Process
Grief is one of the most human experiences, yet it can often feel isolating and overwhelming. It’s a natural response to losing someone or something we deeply care about, touching every part of our being—emotional, physical, and cognitive. While everyone’s grief is unique, there are some common threads in how we experience and process loss.
Grief isn’t something you “get over” or “move past.” Instead, it’s more like a shifting landscape. Some days, it might feel manageable, like a distant hum. Other days, it can crash over you like a wave, leaving you gasping for air. And that’s okay. Grief doesn’t follow a timeline, and there’s no one-size-fits-all way to experience it.
You might feel a mix of emotions—sadness, anger, relief, guilt, or even numbness. Sometimes these feelings come all at once, and other times, they appear at the most unexpected moments. There’s no “right” or “wrong” way to grieve. What’s most important is to honour your emotions and give yourself the space to experience them without judgment.
If you’re reading this and thinking, “I feel stuck” or “I should be handling this better,” please know that these thoughts are normal but not necessarily true.
Grief is not a test of resilience or strength; it’s a process of adapting to life without someone or something important to you.
In the sections below, I’ll share strategies that might help you navigate this journey with compassion and care for yourself.
Practical Strategies for Day-to-Day Coping
When grief feels all-consuming, it’s easy to forget the small, everyday things that can help anchor you.
While no strategy can erase the pain of loss, certain practices can offer moments of steadiness and even comfort as you navigate this difficult time.
Creating a Routine
Grief often disrupts our sense of normalcy. Tasks that once felt automatic—like getting out of bed, eating meals, or going to work—can suddenly feel monumental. Establishing a gentle routine can provide a sense of structure and predictability when life feels chaotic.
Start small. Choose one or two things to include in your day, like having a cup of tea at the same time each morning or taking a short walk. These small acts can create a sense of rhythm that helps you feel grounded.
Honouring Your Loved One
Finding ways to remember and honour the person you’ve lost can be a powerful way to stay connected while processing your grief. This might include:
- Keeping a journal to write about your memories, feelings, or the things you wish you could still share with them.
- Creating a memory box with items that remind you of them, like photos, letters, or keepsakes.
- Dedicating a small space in your home as a place for reflection, with a photo, candle, or another meaningful object.
These acts are not about “holding on” or preventing yourself from healing; they’re about acknowledging the significance of your loss and allowing space for remembrance.
Connecting with Others
Grief can sometimes feel like an isolating experience, especially if those around you seem to have moved on while you’re still in pain. Sharing memories, stories, or simply sitting in silence with trusted friends or family can remind you that you’re not alone.
That said, not all interactions will feel helpful. People often mean well but may offer comments that feel dismissive or even hurtful, such as “They’re in a better place” or “You’ll feel better soon.”
It’s okay to set boundaries or let people know what you need—or don’t need—from them.
Some people find joining a bereavement group, or attending other events where people talk about their loss to be incredibly helpful.
Taking Care of Yourself
When you’re grieving, basic self-care can feel like an afterthought—or an impossibility. But tending to your physical needs can have a profound effect on your emotional well-being. Start with simple steps:
- Rest: Grief can be exhausting, so give yourself permission to rest as much as you need.
- Hydration and nutrition: Even if you don’t feel like eating, try to have small, nourishing snacks to keep your energy levels up.
- Movement: Gentle physical activity, like stretching or walking, can help release tension and calm the mind.
Self-care isn’t about “fixing” your grief or forcing yourself to feel better. It’s about giving yourself the tools to survive and cope as you move through this journey.
Relaxation Techniques
Grief can bring a whirlwind of thoughts and emotions, making it hard to focus or find peace. Breathing exercises can help you stay present and reduce feelings of overwhelm.
Try this simple breathing exercise:
- Sit or lie down in a comfortable position.
- Close your eyes and take a deep breath in through your nose for a count of four.
- Hold the breath for a count of four.
- Exhale slowly through your mouth for a count of six.
- Repeat for a few minutes: 4 in – 4 hold – 6 out.
Even just a few moments of mindfulness each day can create a sense of calm amidst the storm of grief.
Finding Joy Without Guilt
It’s common to feel hesitant about enjoying moments of happiness after a loss, as if it diminishes the significance of your grief or disrespects your loved one. But finding moments of light doesn’t mean you’re forgetting them. Joy and sadness can coexist.
Whether it’s a favourite film or a comforting hobby, allowing yourself moments of pleasure can be a way to care for yourself and honour your ability to keep living—even as you grieve.
Building Emotional Resilience
Grief isn’t something you overcome—it’s something you adapt to.
While the pain of loss may never fully disappear, building emotional resilience can help you carry it with greater ease. Resilience doesn’t mean avoiding the hard feelings or pushing through without help; it means finding ways to face grief while nurturing your capacity for healing and connection.
Leaning on Support Systems
Grief can be isolating, but connecting with others can provide comfort and strength. Whether it’s a close friend, family member, or a trusted colleague, having someone to share your thoughts and feelings with can make the burden feel a little lighter.
Sometimes, however, you might find that those around you don’t fully understand your experience or don’t know how to support you. This is very common, and it is only once someone has experienced a loss that they begin to understand how crappy so many people are at knowing what to do or say when someone is experiencing bereavement.
In these cases, seeking out grief-specific communities—like support groups or online forums—can offer connection with people who truly “get it.”
You might also prefer to grieve privately, and that’s okay too. There’s no requirement to share your pain if it doesn’t feel right for you. What matters is knowing that support is there when you need it.
Grieving While Juggling Responsibilities
For many people, grief doesn’t happen in a vacuum. It unfolds alongside the demands of everyday life—work, parenting, caregiving, or other responsibilities. Trying to manage these roles while grieving can feel overwhelming, but it’s important to remind yourself that it’s okay to ask for help and set boundaries.
If you’re working:
- Be honest (within your comfort level) with your employer or colleagues. A simple explanation like, “I’ve experienced a loss and may need some flexibility,” can help set expectations.
- If you can, take breaks as needed. Grief often comes in waves, and stepping away for a few moments to breathe or reflect can make a difference.
- Explore your workplace’s bereavement policies or compassionate leave options. If reduced hours are available, this might be worth considering.
If you’re parenting:
- Children process grief differently, often moving between sadness and play. Their ability to grieve might come in bursts rather than prolonged moments of reflection.
- Let them see your emotions. Being open about your feelings shows them it’s safe to express theirs too.
- Create opportunities for connection. Whether it’s a family movie night or simply sitting together at dinner, small acts of togetherness can help everyone feel supported.
If you’re a carer:
- Acknowledge the unique challenges of grieving while caring for someone else. You may feel torn between your own emotions and the need to be strong for the person you’re supporting.
- Prioritize rest and self-care where possible. Even brief moments to recharge—like a short walk or five minutes of mindful breathing—can help sustain your energy.
- Reach out for help. Whether it’s asking a family member to step in for a few hours or seeking respite care services, sharing the load is vital for your well-being.
- Remember that grieving as a carer can bring additional layers of guilt or responsibility, especially if your loss involves the person you were caring for. Compassion for yourself is key.
General Tips for Managing Responsibilities During Grief:
- Don’t be afraid to ask for help from friends, family, or colleagues. People often want to help but may not know how—be specific about what you need, whether it’s a cooked meal, childcare, or just a listening ear.
- Adjust your expectations. You don’t have to “do it all.” Prioritize what’s essential and let go of tasks that can wait.
- Schedule small breaks throughout your day to check in with yourself emotionally.
Grief may impact your ability to focus, plan, or feel motivated—and that’s okay. The goal isn’t perfection but making space for both your responsibilities and your grief in a way that feels manageable.
Building Healthy Coping Mechanisms
Grief can stir up intense emotions, and finding healthy outlets for these feelings is essential. While it’s natural to want to escape the pain, try to avoid turning to unhelpful coping mechanisms like excessive drinking, overworking, or withdrawing entirely from others.
Instead, consider these alternatives:
- Creative expression: Art, music, or writing can be therapeutic ways to channel grief.
- Physical activity: Whether it’s a brisk walk, gardening, or even dancing, movement helps release pent-up emotions and reduces stress.
- Talking it out: Whether with a friend, a support group, or a therapist, sharing your feelings can help you process them.
How William Can Help
Grief is one of the most difficult experiences we face, and while friends and family often want to support us, their help doesn’t always meet the depth of what we need. That’s where therapy comes in. Working with someone who truly understands the complexities of grief can give you the space to process your emotions, make sense of your loss, and explore how to move forward in your own time.
What Therapy Can Offer
In our sessions, you’ll have a safe, non-judgmental space to:
- Talk openly about your feelings, even if they feel messy, contradictory, or overwhelming.
- Reflect on how your loss has affected other parts of your life, whether it’s your relationships, work, or sense of identity.
- Work through feelings like guilt, regret, or anger that may be weighing you down.
- Develop practical coping strategies that fit your situation and needs.
Grief often stirs up other mental health challenges, like anxiety, depression, or feelings of isolation. We can address these issues, helping you build emotional resilience and navigate the day-to-day reality of living with loss.
How I Work
I know that grief is not a one-size-fits-all experience. Everyone’s journey is unique, and there’s no right or wrong way to grieve. My role isn’t to push you toward “moving on” or meeting some imagined timeline; instead, I’ll meet you where you are, offering a compassionate and steady presence as we figure out what feels right for you.
We can work at your pace, whether you want to dive deep into your emotions, explore practical tools for coping, or simply have a space to be heard without judgment.
Online Sessions, at Your Convenience
Life doesn’t stop for grief, and I understand how hard it can be to find time for yourself. That’s why I offer online therapy sessions, so you can speak with me from the comfort of your home. Whether you’re struggling to leave the house or just prefer the flexibility of remote therapy, this option makes it easier to prioritize your well-being.
Take the First Step
If any of this resonates with you, let’s talk. You don’t need to have it all figured out before reaching out—that’s what I’m here for. A free consultation is an opportunity for us to get to know each other and see if therapy feels like the right fit for you.
Conclusion
Grief is a journey that no one should have to face alone. While it can feel overwhelming and isolating, there are ways to navigate its challenges and begin to find moments of peace and connection again. Whether it’s through self-care, support from loved ones, or professional therapy, you deserve the time and space to heal at your own pace.
If you feel ready to take that next step, I’m here to help. Book a free consultation today, and let’s explore how we can work together to support you through this difficult time.
