Top 10 Techniques to Overcome Grief

May 11, 2016

Grief is a natural emotion one experiences when facing the loss of a loved one. The grieving person can respond to loss both physically and emotionally. The person may go through various stages of grief, trying to cope with it as the time passes. Behaviors such as seeking isolation or lashing out at the nearest target are all normal during a period of grief. Everyone deals with grief differently.

Grieving is a very difficult time for the person who has lost his loved one. There are phases of depression, loneliness, isolation, guilt, anger and other such emotions. If there is no proper support system for people going through grief, it can be quite difficult for them to deal with it. Knowing how to overcome feelings of grief is very important for a person who has suffered a great loss.

Similarly, understanding how to overcome grief is also important for people who are going to support a friend or a family member going through a hard time. Providing constant support to the grieving person is important. You should show that you are there for them in their time of need and they will find the motivation to get over their loss.

10 Suggestions to Help You Overcome Grief:

1. Write Down Your Feelings

Writing is a great way to express yourself and your feelings. You can keep a journal, writing about your emotions whenever they arise. Similarly, you can try writing letters without sending them anywhere. You can also try making a list of things that happen during your day and how you feel about them. If you are unable to write down your feelings, you can also find artistic outlets to communicate your feelings. Creative outlets help address the turmoil you feel and let you know about the feeling you did not even know existed.

2. Find Something Fun to Do

Grieving is a very difficult phase, but it does not mean you have to punish yourself for what happened. It is important that you find activities that help you take a break and drive your focus away from your grief. Engage in activities that make you laugh and feel good. Laughing can help you relax. Though having fun will be the least of your concerns, during such painful time, doing activities such as playing with children, sketching a picture and engaging with nature will help enhance your mood.

3. Socialize

Maintaining an active social life is important when feeling sad and/or depressed. It steers you away from the cause of your stress and helps you relax. Similarly when you socialize and speak to others, you get a chance to let out all those bottled up feelings. Initially, socialization will seem extremely daunting to you, but with time, you will be able to enjoy the benefits of socializing.

4. Surround Yourself with Positive Influences

Positive things help you deal with grief in a much better manner. Being around the people you like and the things you like lifts your spirit and puts a smile on your face. For instance, if you like music, it is a good idea to get together with a few friends and listen to your favorite songs. Painting pottery, gardening and baking are great activities to do with friends or alone. If you can play an instrument, you can even have a jam session with your friends.

5. Plan your Days

Grieving may seem a daunting period to make daily plans. But such planning can help you in various ways. Jot down things that you may want to do immediately, set smaller goals and live your life one day at a time. Achieving these goals will let you feel a sense of fulfillment and more positive about yourself.

6.Talk to Someone

It is important that you let out your feelings. Writing about them is one way of doing this, but you can also talk to someone and share your feelings with them. Whenever a family member or friend visits you, share whatever is on your mind. Talking with a professional counselor is also a great outlet.

7. Exercise

When you are in grief exercising might the last thing you want to do. You will be surprised how helpful exercising can be when you are feeling down and depressed. This exertion helps you build energy and reduce fatigue. You may experience your mood improving, making it easier to deal with grief. There is no need to do extremely strenuous and challenging exercises. Keep the sessions small and fun.

8. Take Care of Yourself

As mentioned earlier, a person may respond to grief physically as well as emotionally. Ensure that you take proper care of yourself during this hard phase of your life. Get enough sleep to rest properly, eat healthy and perform activities that help relax your mind as opposed to spending the entire day in bed or locked inside your room.

9. Take time Out

You are grieving someone’s death. It is not an easy time for you. Some days will be brighter while others, quite dark. It is important that you know your limits, and not overdo things that damage yourself in the process. Let go of keeping up with the schedule that you follow normally. People will understand that you are not in the best state of mind to deliver commitments.

10. Learn about the 7 Stages of Grief

Perhaps the most effective technique for overcoming grief is learning about the 7 stages of grief. The 7 stages are:

  • Denial
  • Shock
  • Anger
  • Bargaining
  • Depression
  • Pain
  • Acceptance

Knowing these stages will let you know what to expect and deal with a situation in a better manner. You will be able to handle outside pressure more effectively. Read about the 7 Stage of Grief here.

These were the top ten methods to help you understand how to overcome grief. Now that you have the tools to help you overcome grief, you can adopt a few of the above mentioned methods to make this painful process a little easier for you. Or, if it is a friend who is going through a difficult time, you may find these tips on how to overcome grief helpful while you provide your support. Learn more about how to support someone through grief here.

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The Hidden Losses of Grief: Understanding Secondary Losses

March 27, 2025
More Than One Loss Grief is often thought of as the pain we feel after losing a loved one. But grief isn’t just about the person who died —it’s also about everything that went with them. The routines you shared, the roles you played, the future you imagined, and even the relationships that shift in the aftermath. These are known as secondary losses, and they can be just as difficult as the primary loss itself. Secondary losses are often not antcipated. You might expect to grieve your loved one, but you may not anticipate the deep loneliness that comes from losing the small daily interactions you had with them. You might feel the pain of losing not just a spouse, parent, or friend, but also the identity that came with being their partner, caregiver, or confidant. These hidden losses can make grief feel even heavier, and understanding them can help you navigate this challenging time. What Are Secondary Losses? Grief touches every part of life, which means secondary losses can take many forms. Some of the most common include: · Loss of roles: If you were a caregiver, a partner, or a child who looked to a parent for guidance, that role is now different—or gone entirely. Adjusting to life without that identity can feel disorienting and painful. · Loss of routines: Grief often disrupts the everyday patterns of life. The morning coffee you always shared, the Sunday phone calls, the daily check-ins—small but meaningful aspect of our lives. · Loss of relationships: Some friendships and family connections change after a loss. People may not know how to support you, or they may distance themselves. Others may expect you to grieve on their timeline, making it harder to maintain those relationships. · Loss of security: This could be financial, especially if the person who died contributed to household income. It could also be emotional—the feeling that you had a safe and predictable life before this loss. · Loss of future plans: Every loss changes the future. Dreams you shared, trips you planned, milestones you expected to celebrate together—these losses can hit unexpectedly, sometimes long after the initial grief has subsided. The Emotional Impact of Secondary Losses Secondary losses can feel like waves that keep coming, even when you think you’ve found solid ground. Because they are not always acknowledged by others, they can feel isolating. But just like the primary loss, they deserve space and recognition. Navigating Secondary Losses: Practical Advice · Name and validate the losses. It may help to make a list of the secondary losses you’re experiencing. Acknowledging them can bring clarity and help you acknowledge the many losses you have. · Create new routines and roles. While the old ones may never be replaced, finding small ways to establish new patterns can bring a sense of stability. This could be as simple as a new morning ritual or a different way of honoring your loved one’s memory. · Seek out supportive relationships. Some connections may change, but new ones can also emerge. Finding people who understand grief—whether through support groups, therapy, or trusted friends—can help ease the loneliness. · Give yourself permission to grieve these losses. Just because they aren’t always talked about doesn’t mean they aren’t real. Allow yourself to mourn what has changed, just as you mourn the person you lost. · Consider professional support. If secondary losses feel overwhelming or make it difficult to function, a grief counselor can help you process them and find ways to cope. Grief Is Layered, But Healing Is Possible Grief is never just about one loss. It’s about all the pieces of life that shift and change in the wake of that loss. If you find yourself grieving things beyond the person who died, know that you are not alone. Be patient with yourself as you navigate these changes, and remember that support is available when you need it.

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