Grief is one of life’s most challenging experiences, and can affect our mind, body, and spirit. While there is no “right” way to grieve, understanding your feelings and taking small, intentional steps can help you navigate this difficult journey.
Understanding Grief
Grief is more than sadness – it can manifest physically, emotionally, and mentally. Common responses include:
- Shock, disbelief, or numbness
- Deep sadness or crying
- Anger, guilt, or irritability
- Fatigue, insomnia, or changes in appetite
- Difficulty concentrating or making decisions
Grief is personal and unpredictable. According to the National Health Service (NHS UK), grief often comes in waves, triggered by anniversaries, holidays, or reminders of your loss. It’s normal for emotions to fluctuate for months or even years.
Key Statistics About Grief
- 1 in 29 children (aged 5–16) in the UK has experienced the death of a parent or sibling. (childbereavementuk.org)
- 72% of adults have experienced bereavement in the last 5 years. (Sue Ryder, 2022)
- Research suggests around 40% of bereaved adults may need more than informal support, benefiting from structured or professional assistance. (PMC, 2001)
These numbers highlight that grief is common, but the intensity can be significant – and seeking support is both normal and helpful.
What To Do When Grieving
Here are practical strategies that can help you cope and begin to heal:
1. Allow Yourself to Feel
Grief is not something to “get over” quickly – it is something to experience.
- Accept all your emotions, even anger, guilt, or confusion.
- Avoid self-judgment for feeling sad or overwhelmed.
Tip: Journaling or voice memos can be a private way to express thoughts and emotions you might not feel ready to share.
2. Take Care of Your Physical Health
Your body is affected by grief just as much as your mind.
- Try to maintain regular meals and hydration.
- Gentle exercise, like walking, yoga, or stretching, can help relieve stress.
- Prioritise sleep, even if your routine is disrupted.
Statistic: Research shows that grieving individuals are at higher risk for fatigue and weakened immunity, making self-care essential.
3. Seek Support
Grieving doesn’t have to be a solitary experience.
- Talk to trusted friends or family about how you feel.
- Consider professional support, such as grief counsellors, therapists, or support groups.
- Join peer communities, online or local, where you can connect with others who understand your experience.
Tip: Even brief conversations or check-ins can reduce the sense of isolation common in grief.
4. Honour Your Loved One or Loss
Creating rituals or acts of remembrance can provide comfort.
- Light a candle, create a memory box, or write a letter.
- Mark anniversaries or milestones with intentional reflection.
- Engage in acts that reflect what your loved one valued or loved.
Rituals provide structure, recognition, and connection – all of which support emotional processing.
5. Give Yourself Permission to Rest and Pause
Grief can be exhausting. Allowing yourself downtime isn’t laziness – it’s essential.
- Take breaks from social media or news if triggers are overwhelming.
- Accept that some days will feel heavier than others.
- Remember, progress is not linear; healing can have setbacks.
6. Engage in Gentle Activities That Bring Comfort
Even small moments of normalcy can support recovery:
- Nature walks or listening to calming music
- Reading, creative hobbies, or cooking
- Mindfulness, meditation, or breathing exercises
These activities help regulate stress hormones and provide brief relief from emotional intensity.
When to Seek Additional Help
While grief is natural, certain signs indicate you may benefit from professional support:
- Persistent inability to sleep, eat, or function in daily life
- Intense feelings of hopelessness, self-blame, or worthlessness
- Thoughts of self-harm or suicide
If you notice these signs, reach out immediately to a mental health professional or helpline in your area.
Grief is a journey, not a destination. By giving yourself permission to feel, caring for your body, seeking connection, and finding small rituals of comfort, you can navigate this difficult time with gentleness and patience.
What to read next…
👉10 Ways to Practice Self Care in Grief
👉 Free Grief Worksheets (PDF): Support for Grief and Loss
Foundations of Bereavement Support
Suitable for anyone who wants to feel more confident supporting those navigating loss.
What You’ll Learn:
✔️ Recognise how grief affects individuals differently
✔️ Navigate common barriers in talking about loss
✔️ Use key models to make sense of the grief experience
✔️ Engage in supportive, compassionate conversations
✔️ Choose language that is sensitive and affirming
✔️ Know when additional support is needed
✔️ Reflect on and maintain your own wellbeing while supporting others
-
Product on sale
Tier 1: Foundations of Bereavement SupportOriginal price was: £74.99.£59.99Current price is: £59.99.
