26 Feb How to Navigate Grief with Compassion and Self-Care
Introduction
Grief is often associated with death. While the loss of a loved one can indeed trigger grief, we can encounter grief in the absence of death. Grief encompasses the emotions, thoughts, and even behaviours connected to the loss of something or someone meaningful from our lives.
Understanding Grief: A Journey, Not a Destination
Grief is a complex and deeply personal journey that affects our emotional, physical, and psychological well being. It can feel painful and messy as we try to navigate life in the wake of a loss. Signs of grief can vary and may include:
Emotional and Psychological Symptoms:
- Feeling numb
- Confusion
- Longing
- Anger
- Sadness
- Bitterness
- Separation anxiety
- Dwelling on the past
- Difficulty engaging with others
- Struggling to plan for the future
Physical Symptoms:
- Fatigue
- Headaches
- Loss of appetite
- Difficulty sleeping
- Tightness or heaviness in the body
- Disruption of the body’s immune system
Grief is not linear, and its intensity can shift over time. Different seasons of life, experiences, and memories can bring difficult emotions, even after significant time has passed. It is common to question “Why am I not over this yet?” or “What’s wrong with me?”. However, this is a time when healing requires us to extend compassion to ourselves.
The Role of Self-Compassion in Grieving
Self-compassion can be crucial to navigating loss. Rather than avoiding emotions or rushing to “feel better”, giving yourself permission to feel, rest, and heal at your own pace can provide the space needed for true emotional recovery.
Practice Self-Compassion Strategies
- Grant Yourself Permission to Grieve. Recognize that your journey with loss is personal and unique. There is no “right” or “normal” way to grieve, nor a set timeline. Allow yourself to have both good days and bad days without judgement.
- Acknowledge and Accept Your Emotions. Feelings don’t vanish by being banished. Notice your pain and the impact of your loss. Resist the urge to suppress the difficult emotions. Instead, observe them, name them, and accept that it is okay to experience them fully.
- Practice Mindfulness. Mindfulness exercises, such as meditation or journaling, can help you stay present with your grief without becoming overwhelmed or self-critical. These practices create space for you to process your emotions without rushing them or judging them.
- Take Care of Your Physical Health. Nurture your body by maintaining a balanced diet, engaging in gentle exercise, and trying to maintain healthy sleep patterns. Be aware of any physical signs of stress and consult with your doctor if grief is affecting your health.
- Reach Out to Others. Grief can feel isolating. However, it is a universal experience. Connecting with others, whether through friends and family or support groups, can provide comfort and help lessen feelings of isolation.
- Seek Professional Guidance. It is completely okay to seek support when the weight of grief becomes overwhelming. A mental health professional can provide guidance and tools to help you navigate your grief and find meaning in your loss.
Conclusion
Grief does not have a fixed endpoint—it becomes a part of you. While you may never ‘move on’ from losing someone or something meaningful, you can find a way to live with the pain. Over time, and with support, you can heal and reshape your life. The loss can become integrated into the person you are becoming. You may never be the same, and that’s perfectly okay. The pain of loss, though incredibly difficult, can be a deeply transformative part of your journey.
If you are struggling to navigate grief, we invite you to reach out to one of our skilled therapists at Still Waters Psychology for personalized support and guidance. Therapy can be a safe space to share your burdens and begin your healing journey. To book an appointment visit Still Waters Psychology at– https://stillwaterspsych.janeapp.com/ or by calling (403)-523-9399
By: Ranessa Guo, Intern Therapist
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