Tips to help with stress and anxiety when grieving

Coping with the loss of a loved one can be an incredibly challenging and emotional experience. During this time, it's normal to feel overwhelmed, stressed and anxious. 

In this article, we hope to provide you with valuable tips and support to help you navigate through this difficult journey of grief. Our aim is to assist you in managing stress and anxiety while offering comfort and understanding along the way.

Understanding grief

Grief is a natural response to loss and everyone experiences it differently. It's essential to acknowledge and accept your emotions without judgement. Remember that there is no right or wrong way to grieve. Give yourself permission to feel, as this is an important part of the healing process.

Allow yourself to feel 

Allowing yourself to feel your emotions is an important step in the grieving process. Understand that it's okay to experience a range of emotions, including sadness, anger, guilt, or confusion. Give yourself the space and time to process these feelings without rushing or suppressing them. Surround yourself with understanding and supportive individuals who can provide a listening ear when needed.

Practise self-care

Taking care of yourself during this time is essential. Self-care activities can help alleviate stress and anxiety while promoting overall well-being. Engage in activities that bring you comfort and peace, such as:  

Rest and relaxation Make sure you get enough sleep and allow yourself moments of rest throughout the day. Engage in relaxation techniques like deep breathing exercises, meditation or gentle yoga.  

Healthy eating Maintain a balanced diet and try to avoid excessive consumption of caffeine, alcohol and processed foods. Opt for nutritious meals that nourish your body and provide you with the energy you need.  

Exercise  Engage in regular physical activity, as it can help boost your mood and reduce stress. Consider activities like walking, jogging, swimming  or joining a gentle exercise class. Consult your healthcare professional before starting any new exercise routine.

Seek support

During times of grief, it's essential to seek support from others. Surround yourself with individuals who understand and empathise with your experience. Here are some ways you can seek support:  

RELATED ARTICLE: Anxiety: The missing stage of grief

Talk to loved ones

Share your thoughts and feelings with trusted family members or friends. Talking openly about your grief can provide comfort and allow others to support you.

Join support groups

Consider joining a grief support group in your community or online. These groups provide a safe space to connect with others who are going through similar experiences, offering you the opportunity to share and learn from each other.

Professional counselling

If you're finding it difficult to cope with your grief, consider seeking the help of a professional counsellor or therapist. They can provide guidance and support tailored to your specific needs.

Establish a routine

Creating a daily routine can provide stability and structure during a time when everything may feel uncertain. A routine can help you regain a sense of control and normalcy in your life. Ensure that your routine includes activities you enjoy and find meaningful. Simple tasks like taking a walk, reading a book or spending time with loved ones can help bring a sense of comfort and stability.

Engage in hobbies 

Rediscover activities or hobbies that bring you happiness and fulfilment. Whether it's painting, playing a musical instrument, gardening, or cooking, immersing yourself in these activities can provide a much-needed break from the intensity of your emotions.

Connect with nature

Spending time in nature has a calming effect on the mind and body. Take walks in the park, visit the beach, or simply sit in your backyard and observe the beauty around you. Nature can provide solace and a sense of peace during challenging times.

Indulge in entertainment 

Watch a movie, read a book or listen to music that uplifts your spirits. Entertainment can serve as a temporary escape from grief, allowing you to momentarily shift your focus and find enjoyment in different narratives or melodies.

Establish new traditions 

As you navigate through grief, consider establishing new traditions to honour your loved one. This could be participating in an annual charity event, cooking their favourite meal on special occasions, or volunteering in their memory.

Practice mindfulness 

Mindfulness involves being fully present in the moment, without judgement. It can be a powerful tool in managing stress and anxiety during the grieving process.  

Here are some ways to incorporate mindfulness into your daily life:  

Meditation Set aside a few minutes each day to practise meditation. Focus on your breath or use guided meditation apps or videos to help you find inner calm.  

RELATED ARTICLE: Mindfulness for Grief

Grounding techniques  When you feel overwhelmed, use grounding techniques to anchor yourself in the present moment. This can include paying attention to your senses or repeating a calming phrase.  

Gratitude practice Cultivate gratitude by reflecting on the things you are thankful for, even amidst your grief. Start a gratitude journal and write down three things you appreciate each day.  

While it's important to acknowledge and process your grief, it's equally important to take breaks and engage in activities that bring you joy and distraction. This doesn't mean you're avoiding your grief or that you don't love the person you lost; it means you're giving yourself permission to experience moments of respite. With the right support and strategies, you can find solace and healing.   

Be patient with yourself and allow yourself to grieve in your own way - it will take as long as it takes. You have the strength within you to navigate through this difficult time and emerge stronger on the other side.    

"Deep grief sometimes is almost like a specific location, a coordinate on a map of time. When you are standing in that forest of sorrow, you cannot imagine that you could ever find your way to a better place. But if someone can assure you that they themselves have stood in that same place, and now have moved on, sometimes this will bring hope" - Elizabeth Gilbert.

To find support:  

Beyond Blue provides Australians with information and support to improve their mental health. Call 1300 22 46 36 or visit beyondblue.org.au for more information.  

Lifeline Australia provides Australians experiencing a personal crisis with access to 24-hour crisis support. Call 13 11 14 or visit lifeline.org.au for more information.  

GriefLine listens, cares and supports people experiencing loss and grief, at any stage in life. Call 1300 845 6am to midnight AEST, 7 days a week.  

MensLine Australia is a professional telephone and online support and information service for Australian men. Call 1300 78 99 78, 24 hours / 7 days a week.  

Kids Helpline is a free 24/7, confidential and private counselling service Australia wide specifically for children and young people aged 5 to 25 years. Call 1800 55 1800.  

Life Supports Counselling provides Australians with experienced counsellors & psychologists in their local area Australia-wide. Call 1300 735