Moving Through Grief - Part 1: Self-Care for Your Heart, Mind, and Body

Grief is one of the most exhausting experiences a person can go through. It’s not just emotional—it’s physical, mental, and even spiritual. Whether you’re grieving the loss of a loved one, a relationship, a dream, or even a version of yourself that no longer exists, the weight of it can feel crushing.

Grief isn’t linear. It sneaks up on you when you least expect it, drains your energy, and makes even the simplest tasks feel overwhelming. And that’s okay because we are on this earth to experience the lows and the highs. There is no healing timeline or “right” way to grieve. But what you can do is care for yourself through it.

In this first part of our two-part series, we’ll explore ways to support yourself physically and emotionally as you move through grief.

1. Honor Your Energy Levels

Grief will take a toll on your body. You might feel like sleeping all the time or, on the flip side, struggling with insomnia. You may have days when you’re completely drained and others when you feel oddly fine—only to crash into those awful feelings again. Listen to your body. If you need rest, take it. If you need movement, go for a walk. There’s no right or wrong way to grieve, but pushing yourself too hard will only make it worse.

2. Nourish Yourself (Even When You Don’t Feel Like It)

It’s common to lose your appetite or lean on comfort foods when grieving. But your body needs nutrients to get through this. Try to eat whole foods that support your energy—things like healthy fats, lean proteins, and plenty of water. If cooking feels like too much, keep it simple: smoothies, soups, or even a handful of nuts and fruit can go a long way in keeping you nourished. Consider adding a natural B-complex supplement to help with the additional stress on the body. Lavender essential oil or an essential oil stress blend may also help.

3. Be Mindful of Numbing Yourself with Food or Substances

Grief hurts, and it’s natural to want to dull the pain. But turning to food, alcohol, or other substances for comfort can lead to more harm than healing. Overeating or relying on sugary, processed foods can drain your energy even more, while alcohol or drugs may numb the emotions temporarily but leave you feeling worse in the long run. All of these bring down your vibrations even more, which can lead to depression.

Instead of reaching for something to numb the pain, try to sit with it. If the emotions feel too overwhelming, find other ways to process them—go for a walk, journal, meditate, listen to healing frequency music, or talk to someone who understands. The goal isn’t to avoid the pain but to move through it in a way that doesn’t add more weight to your being.

4. Allow the Emotions to Flow

Grief isn’t something to suppress. As uncomfortable as it is, it is meant to be felt. If you feel like crying, let yourself cry. If you need to scream into a pillow or write an angry letter you never send, do it. The more you allow emotions to be expressed, the less they will get stuck in your body.

We sometimes avoid feeling grief because we fear that once we start, it won’t stop—that if we let ourselves break down, we’ll never get back up. But this isn’t true. Emotions move in waves, and when you fully allow yourself to feel them, they often pass more quickly than expected. Try sitting fully with your feelings for just 5-10 minutes. Let yourself cry, breathe through the pain, and notice how the intensity begins to shift. You will be amazed how allowing the grief to surface enables release.

If you’re not in a place where you can fully express your emotions—like at work or around people who may not understand—make a conscious plan to give yourself space later. Set aside time to be alone, immerse yourself in nature, or find a quiet corner where you can let it all out. Bottling it up only prolongs the suffering. Permitting yourself to feel is what helps you heal.

5. Your Current Grief May Unlock Old Grief

Sometimes, the grief you’re feeling isn’t just about what’s happening right now. A current loss or heartbreak can stir up unresolved grief from the past—things you thought you had moved on from, or wounds you didn’t even realize were still there.

You may find yourself grieving harder than you expected, and it might not seem to make sense. That’s because grief isn’t always linear—it layers itself, waiting for the right time to be processed. The loss you’re facing today might be unlocking deeper pain from years ago, allowing you to finally heal it.

Instead of pushing it away or feeling frustrated that “old stuff” is coming back up, recognize it as part of the process. Acknowledge your strength. If you were not ready to heal, this would not be coming up at all.

Conclusion

Grief takes everything out of you, and it’s important to be gentle with yourself as you navigate the emotional, physical, and mental exhaustion that comes with it. In Part 2, we’ll explore how to lean on support systems, reconnect with joy, and find strength and comfort within yourself.

For now, take a deep breath. Give yourself permission to rest, to fully feel, and to honor your journey in this moment. 💙