From the Center for Grief Recovery
By Chris Rothman, Ph.D.
During grieving, it is common to need breaks from our emotions. This in no way dishonors the seriousness of our concerns and the memories of our loved one. These ideas may give you some additional nourishment to respond to the stress that comes with grieving.
Lie in the sun streaming in through your windows. Bathe, breathe in the sun.
Designate an afternoon or evening and take the phone off the hook.
When you are worried or obsessing, set up a specific time of the day to “worry” for 20 minutes. Set a timer. When the time is up, do something rewarding for yourself.
Do something you’re good at. It is important to ground yourself in your skills and abilities; even if the outcome isn’t up to par (trouble concentrating and decreased zest are common in grief).
Comfort yourself by taking a warm bath using your favorite scents, and burn aromatherapy candles. It’s invigorating and relaxing at the same time.
Wrap up in a warm blanket. Put on relaxation tapes and sip your favorite tea or hot chocolate.
Dressed in comfortable clothing, find a rocking chair and rock your troubles away.
Play music that matches your mood. Feel understood by the songs and singers that share your experiences.
Especially when you are feeling stressed and overwhelmed, forget about making to‐do lists. Instead, at the close of each day, make a list of what’s been done.
Burn Russian amber or sandalwood incense.
Find something alive to care for, such as a plant or a pet.
Eat at least one nourishing meal each day, even if the food doesn’t hit your taste buds like you’re used to.
Make a fire in the fireplace and do some stretching and focus on yourself. You can add your favorite soft music to this, if you wish.
Breathe—really breathe! Take deep breaths in through the nose and slowly out through the mouth.
Say “No” to something… and “Yes” to yourself.
Try gentle exercise like yoga, tai chi, or walking.
Spend some time in nature.
Make a memory box, collage, or journal to store your thoughts and memories.
We invite you to include a message and/or photo of your loved one who has died by suicide. Click here for the Virtual Quilt Donation Form.
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