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Lifestyle

24 Ways to Process Grief in a Healthy Manner

August 30 is National Grief Awareness Day, and we wanted to constructively add to the conversation surrounding grief and loss. It can be somewhat of a taboo subject in some communities, and it can definitely be difficult to open up about personal traumas, especially within Latinx communities. But in order to move forward, and be able to process pain in constructive ways, we have to open up in order to heal. So whether you, or someone you know, is dealing with the loss of a friend, a job, a loved one, or anything else that causes hurt and pain — we’ve compiled 24 ways for you to healthily process that grief.

Even though you may not want to take care of yourself, periods of grief should be a time when you should put yourself first. So, read on, share this with your community, be a support for others, and connect with those who may know exactly what you’re going through.

Learn the 7 Stages of Grief

Once you learn the seven stages of grief, you will recognize what stage you are in and should be able to anticipate and prepare for what might follow. Knowledge is power, so knowing how we generally process loss, is imperative.

Lean On Your Faith

This is the time to lean on your faith, whatever that faith is. You need to pray, ask for clarity, grace, and guidance. You need to let go and let God. You also need to have faith in yourself, and your ability to get through anything and heal.

Be Sure to Eat

10 tips for eating like a spaniard HipLatina
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This sounds like such a simple thing, but when you are grieving, the last thing you’ll remember to do or want to do is to eat. But you have to. It’s not only a simple act of survival but it’ll help you feel less anxious as well. Eat healthy and wholesome and avoid foods and beverages that might make you feel worse. If you know someone who is grieving a loss, reach out and go over with a warm plate of food or help them with groceries, it might be one of the best things you can do for someone during a time like this.

Talk to Someone

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Therapy can be for all. We have been led to believe that therapy is only for people that “need” it but you can go to therapy as a preventative measure. A therapist shared with me that we get physical’s yearly, why don’t we see a therapist once a year to check in? ⠀ ⠀ Here are things a therapist can support you with even if you are not in crisis:⠀ ⠀ -Managing your sleep. It can affect your mental health unknowingly. Therapist can support you in creating a sleeping schedule & seeing if there’s any underlying anxiety that might be the root of being on #teamnosleep⠀ ⠀ -Asking for a raise. They can support you in creating the right language to ask for it and to further delve into what may be holding you back from a mindset perspective.⠀ ⠀ -If you are making a big life decision like changing careers or getting married a therapist can support you in weighing out the options.⠀ ⠀ -Understanding your family dynamics. We all come from dysfunctional homes, there really is no such thing as a “normal” family. We all have some strained relationship in our families, they can support in understanding and creating tools for you to navigate that.⠀ ⠀ -Learning how to have healthy relationships across the board. Improving communication skills, boundaries, and the intricacies of interacting with other people.⠀ ⠀ -Therapy can be especially invaluable if you love someone who has a mental health condition. I don’t know one person in this world who isn’t affected by someone else’s mental health. We all love someone who is currently experiencing a mental heath condition. They can educate you about the condition, be realistic about healthy ways to support them, and answer any questions.⠀ ⠀ -Having your mental health accessed. Sometimes we live with conditions for so long we don’t realize we have them. Talking to a trained pro may give you insight you didn’t realize you needed.⠀ ⠀ -Going to therapy & learning how to manage your mental health while you’re not in crisis can really support you when you do have a challenge. ⠀ ⠀ Don’t wait until you’re in crisis, therapy can benefit everyone.

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Reaching out to someone to express yourself while you’re grieving can make such a huge difference. It can help ease your pain and give you the opportunity to love yourself again — or to feel love again. After suffering a loss, you need to lean on your support group — your family and friends. You could also choose to speak to a therapist and/or grief counselor who will know exactly what you’re going through and give you the proper tools to help you cope better.

But Understand that Your Loved Ones May Not Want to Talk Now

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When you are going through a loss with others — family, a partner, friends, you may be ready to talk about it at times when others aren’t, or vice versa — and that’s completely okay. You have to respect that people are feeling different emotions at different times, and are at different parts of their grieving process. But don’t assume you can’t bring it up — someone may be ready to talk and share, but may perhaps be holding back as well. Just respectfully check-in, and ask if they are in a place to talk about their feelings and about the loss.

Recognize the Physical Signs of Grief

We often don’t connect what’s going on in our minds, heart, and spirit with what is going on in our bodies. It’s all connected. Grief can manifest itself physically, with symptoms such as headaches, body aches, insomnia, and foggy thinking. Be easy on yourself, and do things that will make you feel better like a nice bath with Epsom salt, a massage. stretching, and other forms of physical self-care.

Don’t Be Afraid to Cry

Crying is therapeutic. You will usually cry, whether you like it or not, and that’s not only perfectly okay, but healthy. You need to get it out, and you are under no obligation to be strong all the time. If you feel you might cry in a public place, like work, school, or anywhere else, you can let someone, like a supervisor, know in advance that you are going through something difficult.

Honor Your Feelings

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Dr. Heidi Green (@drheidigreen): "It can be uncomfortable to be around a grieving person. It’s natural to want to lighten the mood or ease their pain – partly because we don’t want them to hurt and partly because we feel uneasy around their suffering. . The thing is, grieving people need to grieve. Grieving is healthy and it helps people heal. It’s also important for a grieving person to find their own meaning in their loss so it’s really not helpful to try and make meaning for them. . If you really want to be helpful to a loved one who is grieving, just follow their cues. Sit with them, listen to them, offer help, a hug, or just your silent presence. Share your grieving experiences so they don’t feel so alone. Let them know everything they are feeling is okay. Acknowledge that grief sucks and you are willing to be in the suck with them. . Grief is a natural part of life and we all go through it at some point. It’s important not to rush the process and allow ourselves and others to grieve fully so we can heal." . . . #griefquotes #griefsupport #griefsucks #griefandloss #mourning #hopeandhealing #healingtogether #healinghappens #emotionalhealing #emotionalhealth #emotionalwellness #emotionalwellbeing #mentalwellness #mentalwellbeing #feelyourfeelings #trusttheprocess #selfgrowthjourney #mentalhealthjourney #mentalhealthadvice #mentalhealthsupport #mentalhealthblogger #mentalhealthisimportant #traumatherapist #therapistsofinstagram #clinicalpsychologist #therapists #mentalhealthwarrior #mentalhealthblog #mentalhealthawareness #mentalhealthadvocacy

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You are most likely going to go through a roller coaster of emotions — sadness, anger, guilt, moments that you feel fine, etc. And it’s important to honor each and every one of those feelings. Try not to dwell in negative emotions for too long, but know that they are all a part of the process. During moments where you feel happy, don’t feel guilty for that — simply let yourself lean into that moment because it might be fleeting.

Give Yourself Time

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Grief, like everything else in life, is a process. So, you’re not going to have everything figured out in a day, or a week, or even a year. You’re not going to automatically feel completely fine or you’re never going to have a bad day. But you will be able to go longer without feeling that intense pain. You learn how to live with your grief and loss and find many, many moments of happiness.

Read Books About Grief and Loss

While people will lovingly tell you, “I’m sorry for your loss,” you might feel like their words are empty, that they have no idea what’s happening to you. A great way to learn about what your experiencing, learn tools to help you feel your best, and realize that you are absolutely not alone in what you’re going through is to read books on grief and loss. Words by people who do know, and are not connected to you directly, will give you that factual information and guidance you may be searching for.

Practice Self-Care

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Self-care is paramount when you are feeling so sad, and out of sorts. Whether it’s a warm bath with Epsom salt, a brisk walk outside, spending time with friends and family, getting enough sleep, or eating a delicious and healthy meal, each thing you do to take care of yourself is one step forward you take towards healing your heart and spirit.

Don’t Isolate Yourself

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Grief and loss will make you feel alone, and while you are in a state where you don’t feel in control of your moods and emotions, you may want to spend more and more time alone. This is perfectly fine, but make sure not to completely isolate yourself for too long. You will then just make yourself more sad and more withdrawn, removing yourself from any healthy support system. Positive human interaction does so much to help us shift our own mood.

Keep a Journal

Keeping a journal can help you to release a lot of pent up emotions, acknowledge and honor how you are feeling, and see where you can benefit from chatting with a friend or reaching out to a knowledgeable grief counselor. It also will show you how far you have come in your healing, when you look back and can literally see how you’ve grown, and have turned so many pages in your journey.

Listen to Music

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Music truly heals. Take this opportunity to listen to music that will make you feel better, understood, and hopeful for the future. There is a song for every experience out there, and a singer or rapper who will not only reflect your feelings right now, but tell you that it does, in fact, get better.

Channel Your Feelings into Something Positive

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Some great things come out of horrible life experiences. A lot of times, this involves art. The ability to channel your feelings into something that is positive and beautiful is truly a remarkable thing. It also helps to heal the heart, mind, and spirit. If you feel up to it, try painting, writing some poetry, or anything else artsy you are called to do. It will help you more than you know.

Get Enough Sleep

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You have to sleep. In the beginning, it may be hard, even impossible. But you have to try to get as much quality sleep as you can. It will help you feel so much better and not work against your already-strained health. It will help the healing process. If you find you are sleeping way more than usual, stay in bed for long periods of time, and have no interest in things you normally do, you may be suffering with depression. Please speak to a qualified professional who could really help in this situation.

Get Some Exercise

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Exercise is linked with the release of feel-good things, like dopamine, endorphins, and seratonin, in the brain. So, it’s a good idea to do at least some sort of exercise when you’re going through grief. It will keep you focused on something positive, motivated, and feeling better than you would if you didn’t break a sweat.

Spend Time in Nature

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Why not do your exercising outdoors? This will give you the benefit of Vitamin D-providing sunshine, the opportunity to breath in fresh air, and hopefully be surrounded by nature. Connecting to the earth, and appreciating nature in all its beauty, is very healing in and of itself. But throw in a good walk, jog, bike ride, or whatever, and you’re in a total win win situation.

Spend Time With Your Pet(s)

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If you have pets, you already know about their ability to completely change your mood and give you tons of unconditional love. This is great time to spend quality time with your furry friends, as the love you give will be returned to you, tenfold.

Live in Gratitude

 

In every moment in life, no matter how difficult, there is something positive that we can be grateful for. These things are our strength, what sustains us, and gives us hope. If you have to, make a list of 5-10 things you are grateful for. This will remind you of the greatness you have going for you in your life, at a time when it may be more difficult to see.

Join a Support Group

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Another helpful tip for dealing with grief and loss is to join a local support group. Being around people who are going through the same thing as you, and being able to share with them, and them with you, can be very helping and healing.

Meditate

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Meditation is a great way to clear your mind, center yourself, and allow yourself to be in this very moment. Deep breathing, and disconnecting for a moment from already stress and anxiety producing tech will make you feel better physically, mentally, and emotionally.

Be Honest With Yourself and Others

Like we mentioned earlier, you don’t have to be okay all the time. You are in the middle of a very stressful time, and have every right to feel the emotions you are feeling. You owe it to yourself, and others, to be honest about how you feel, what your needs are, and when you would like help. Open communication will help you get what you need, avoid any unnecessary additional conflict, and start your healing process.

Release Any Feelings of Guilt

We often don’t know what’s going to happen in life, and when someone or something is taken away from us, we are left with a lot of “what ifs” and “why didn’t Is.” This is normal, but you have to learn to let go of any guilt you are feeling. In life, we do the best we can, and that’s all we can do. Everyone knows this, so so should you. Love yourself enough to let it go, m’ijas.

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