Navigating Grief: 5 Powerful Techniques to Help You Cope

Healing emotional pain: 10-week program

Navigating Grief: 5 Techniques to Help You Cope

Grief Coping Strategies - 5 effective strategies to deal with grief


Grief is a natural and normal response to loss, but it can be a difficult and overwhelming experience for anyone.

Whether it’s the loss of a loved one, a job, the end of a relationship, or even a beloved pet, the emotional toll of grief can impact every aspect of our lives.

The grieving process can be especially challenging for busy professionals who are juggling multiple responsibilities and trying to keep up with the demands of their work and personal lives.

However, the good news is that there are techniques that we can use to help manage grief and support mental well-being during these difficult times. By taking steps to prioritise self-care, seek support, and cultivate positivity, it’s definitely possible to navigate the grieving process in a healthy and productive way.

In this article, we will explore five effective techniques to manage grief. These techniques will include allowing yourself to feel, seeking support, practicing self-care, focusing on positivity, and setting goals. Each technique will be explained in detail, including practical tips and strategies that can be easily incorporated into a busy schedule.

If you or someone you know is struggling with grief, it’s important to remember that seeking professional help is always an option. With the right tools and support, it is possible to move forward and find a sense of peace and healing after loss.

Technique 1: Allow Yourself to Feel

Grief can be an overwhelming and complex experience, with a range of emotions that can feel intense and difficult to manage. One of the most important things you can do to manage grief is to allow yourself to feel your emotions, even if they are uncomfortable or painful.

It’s natural to want to avoid painful emotions, but suppressing or denying them can lead to prolonged and unresolved grief. Instead, it’s important to acknowledge and process your emotions, even if it feels difficult.

Here are some tips for allowing yourself to feel:

Practice mindfulness

Mindfulness is the practice of being present in the moment and observing your thoughts and emotions without judgment. By practicing mindfulness, you can become more aware of your emotions and how they impact your body and mind.


Journaling can be extremely powerful for managing mental health challenges. Writing down your thoughts and emotions can be a powerful way to process them. Try setting aside time each day to write about how you’re feeling and what you’re experiencing.

Talk to a trusted friend

Sharing your emotions with someone you trust can be a helpful way to process them. Choose someone who is a good listener and won’t judge you for your feelings.

By allowing yourself to feel your emotions and process them in a healthy way, you can move through the grieving process with greater ease and find a sense of peace and healing.

Technique 2: Seek Support

Grief can be an isolating experience, and it’s easy to feel like you’re alone in your pain. However, seeking support can make a significant difference in managing grief and finding a path forward.

There are a variety of support options available, including:


Working with a counsellor or psychologist can provide a safe and supportive space to process your emotions and develop coping strategies.

Support groups

Joining a grief support group can provide an opportunity to connect with others who are going through similar experiences and offer a sense of community. People often find it easier to share and relate to others who are going through similar struggles.

Friends and family

Don’t be afraid to lean on your friends and family during this time. They may not know exactly what to say, but simply being there and offering a listening ear can be a source of comfort.

It can be difficult to ask for help, but remember that seeking support is a sign of strength, not weakness. By allowing others to support you, you can feel less alone in your grief and develop new tools for managing your emotions.

Technique 3: Practice Self-Care

Grief can take a significant toll on not just your emotional well-being, but your physical well-being too.

An important part of dealing with grief is to prioritise self-care – mentally and physically. Studies have shown that physical activity can have a positive impact supporting grief outcomes. By taking care of yourself, you can better manage your emotions and find the strength to move forward.

Here are some ways to practice self-care during grief:

Prioritise sleep

Grief can disrupt your sleep, but it’s important to prioritise getting enough rest. Try to establish a regular sleep routine and create a comfortable sleep environment.

Eat well

Eating a balanced diet can provide the nutrients your body needs to function properly. Try to eat a variety of fruits, vegetables, and whole grains, and limit processed and sugary foods.


As noted above, physical activity can be a helpful way to manage stress and improve mood. Try to engage in regular exercise, even if it’s just a short walk or yoga practice.

Engage in activities you enjoy

It’s important to make time for activities that bring you joy and relaxation. Whether it’s reading a book, watching a movie, or spending time in nature, make self-care a priority.

Remember, self-care looks different for everyone, so it’s important to find what works best for you. By taking care of yourself, you can better cope with the challenges of grief and find a sense of balance and peace.

Technique 4: Focus on Positivity

During the grieving process, it can be easy to get stuck in a cycle of negative thoughts and emotions. However, focusing on positivity can help shift your mindset and bring a sense of hope and optimism back into your life.

Here are some ways to focus on positivity during grief:

Practice gratitude

Take time each day to reflect on the things in your life that you are grateful for, no matter how small they may seem. This can help shift your focus from what you’ve lost to what you still have.

Engage in positive self-talk

When negative thoughts arise, try to reframe them in a more positive light. For example, instead of thinking “I’ll never get over this,” try thinking “I’m taking steps to heal and move forward.” This may not seem like much, but try it and you’ll be surprised at how impactful these small changes can be in your grieving process.

Surround yourself with positivity

Spend time with people who lift you up and make you feel good. This can include friends, family, or even online support groups.

Pursue positive activities

Engage in activities that bring you joy and a sense of accomplishment. Whether it’s learning a new skill, volunteering, or pursuing a hobby, focusing on positive activities can help boost your mood and sense of self-worth.

Remember, focusing on positivity doesn’t mean ignoring or suppressing your grief. Rather, it’s about finding a balance between acknowledging your pain and seeking out positive experiences that can help you move forward.

One example of focusing on positivity could be starting a gratitude journal. Each day, take a few moments to reflect on the things you are grateful for and write them down. Over time, you may find that this practice helps shift your focus towards the positive aspects of your life.

Technique 5: Set Goals

The fifth technique for managing grief is to set goals for yourself. This can be an incredibly powerful way to help you move forward and find a sense of purpose after experiencing a loss. By setting achievable goals, you can focus on what you can control and take positive steps towards rebuilding your life.

For example, if you have lost a loved one, you might set a goal to create a memory book or scrapbook to celebrate their life. Or, if you are struggling with the loss of a job, you might set a goal to update your resume and apply for a certain number of jobs each week.

Start by setting small, achievable goals and when you’re able to easily achieve these, you can aim for bigger, more ambitious goals. The key is to ensure you can move forward with your life by achieving important milestones.

Setting goals can also be a way to honour the memory of the person or thing you have lost. You can create a goal that aligns with their values or passions and work towards achieving it in their memory.

Research has shown that setting goals can be an effective way to cope with grief and improve overall well-being. However, it’s important to set realistic goals and give yourself the time and space to grieve as well.

Remember, the grieving process is unique to each individual and it’s okay to take things at your own pace. Setting achievable goals can be a way to find hope and meaning after loss, but it’s important to be gentle with yourself along the way.


Grief is a difficult and often overwhelming emotion that can leave individuals feeling lost and alone. However, it’s important to remember that there are coping techniques that can help individuals navigate the grief process and begin to heal.

By allowing yourself to feel, seeking support, practicing self-care, focusing on positivity, and setting goals, you can begin to take control of your grief and work towards healing. Remember to take things one day at a time and to be patient and kind to yourself as you navigate this challenging time.

It’s important to note that while these coping techniques can be helpful, everyone’s journey through grief is unique. It’s okay to seek professional support from a counsellor or therapist who can offer personalised guidance and support throughout the grief process.

Remember that healing takes time, but by implementing these coping techniques and seeking support when needed, you can take important steps towards finding peace and healing.

Please note that the information provided in this article is for educational purposes only and should not substitute professional medical or mental health advice. If you or someone you know is in immediate distress or needs assistance, please reach out to a mental health professional or helpline in your country or state.

About the editor, Holly Jade

Holly Jade is a Social Worker / Counsellor at Counselling in Melbourne with the following qualifications: BA Social Work, BA Arts, Accredited Holistic Therapist.

Holly works with a wide range of clients, from children to adults, relationships and parenting.

Find out more about Holly here.

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