10 Ways to Practice Self Care in Grief

Grief, an intricate and inevitable part of the human experience, can feel like an unpredictable tide, leaving us with emotions that range from heartache to healing. The loss of a loved one shakes the very core of our being, upending routines, and altering perspectives in ways we might not be prepared for. In these moments of profound sorrow, practising self-care becomes an anchor, grounding us amidst the tumultuous waves of grief.

We understand that each individual’s grieving process is a unique tapestry of emotions, memories, and coping mechanisms. Through these words, we aim to offer guidance, insights, and practical tips to those who find themselves traversing the challenges of loss.

Whether you’re seeking solace, searching for ways to commemorate your loved one, or simply looking for a guiding light through the darkness, we’re here to accompany you on this path. Let’s explore together how self-care can serve as a lifeline, helping us navigate grief while preserving the precious memories that continue to shape our lives.

1. Express Your Emotions

Engage in conversations about your feelings with a trusted friend, alleviating the weight you’re carrying and enhancing your sense of support. Sharing with family and friends is also beneficial. Avoid isolating yourself; simply being around those who care can offer solace.

The Loss Foundation provides a range of services to support you after loss: learn more about our grief support services

2. Embrace Your Feelings

Grief is a natural reaction to loss. Allow your emotions to surface without embarrassment — it’s entirely normal. Children often learn from adults; by displaying your emotions, you provide them with a healthy model for grieving. Experiment with different ways to express yourself, like writing down your sentiments or composing a letter to your loved one to express unspoken thoughts.

3. Prioritise Physical Well-being and Relaxation

The pain of bereavement can strain your physical health and deplete your energy. Taking care of yourself is crucial during this challenging phase. Practice self care by:

  • Consuming nourishing meals, even if your appetite is diminished.
  • Incorporating light exercise into your routine, like a gentle outdoor stroll.
  • Moderating your caffeine intake, and avoid alcohol and smoking as coping mechanisms.
  • Ensuring you get sufficient sleep, establishing a bedtime routine that promotes relaxation.
  • Practising relaxation and breathing exercises for calmness and improved sleep.

4. Accept Offers of Assistance

When someone passes away, numerous practical tasks arise, meanwhile basic needs like eating and chores still need to be done. If friends or family offer help, accept it. Often, people want to contribute but are uncertain how; guide them in how they can support you. Whether it’s aiding with funeral arrangements or lending a listening ear, make use of the help available.

5. Seek Help When Needed

If you struggle to cope or experience profound despair, consult a GP. Urgent help can be found through various resources. Utilise directories to find assistance with practical concerns such as financial worries. Learn about crisis support services and other organisations which can support you after loss.

6. Be Patient with Your Grieving Process

Grief’s duration is individual and uncharted. Recovery differs, with some feeling that they can function again in weeks while others take years. Regardless, we believe that loss is not something that you ‘move on’ from, but that instead is an event which people can learn to grow their world around.

Avoid excessive expectations and recognise the fluctuations, acknowledging that both good and bad days occur. Grant yourself the time you need, even if it’s an hour-by-hour approach. On positive days, resist guilt.

7. Delay Major Decisions

Refrain from hasty life-altering decisions until you’re ready. Take time to think through significant financial commitments.

8. Restore Old Routines and Stay Connected

Introducing structure to your day can foster a sense of control. Rekindle old interests or hobbies, and consider adopting new ones for relaxation. Embrace social invitations and maintain connections with loved ones (though never feel pressured into social events if you know that you simply don’t feel up to it). Join local clubs or support groups for shared experiences.

9. Prepare for Significant Dates

Birthdays, anniversaries, and holidays retain their emotional intensity even after time passes. Foresee these triggers and be equipped to navigate the associated feelings. Plan ahead for commemoration and self-care during these times.

10. Preserve Memories

Uphold cherished memories of your loved one by:

  • Talking through fond memories with friends and family.
  • Displaying photographs which evoke happy moments.
  • Crafting a scrapbook or photo album celebrating their life.
  • Creating a “memory jar” with written memories stored for safekeeping.
  • Assembling a “memory box” containing mementos to revisit in the years to come.
  • Embracing symbolic connections, like wearing an item of their clothing or their fragrance.
  • Engaging with causes dear to them as a way to honour their memory.


Grief is a testament to the love we felt and the connections we shared. As we honour our loved ones by navigating grief with self-care, we build a bridge between the pain of loss and the warmth of cherished memories. 

Remember that you’re not alone, and seeking support is an act of courage, not weakness. Please learn more about our support services or reach out to us if you have questions.

Thank you for allowing us to be a part of your journey.


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