Resources
Useful resources – You get to choose.
Self-care is crucial, especially when grieving. Grief impacts our body and mind, so instead of hoping time will heal, it’s better to take action and learn some self-help tools. When anxiety and sadness take over, we can either drown in these emotions or learn to regulate them.
Grief is a unique journey with no set timelines or rules. There’s no single tool or technique that heals all our hurt. Here are some tools we’ve explored and found helpful to varying extents. This isn’t an exhaustive list, advice or recommendation; feel free to pick, choose, and discard as you see fit.
Breathing
Can be one of the most simple, effective and essential strategies. Simply learning to breath correctly and mindfully in times of stress and anxiety can regulate your nervous system. Box breathing, 4-7-8, double breath are all useful skills to practice.
Havening
Another helpful self regulation technique using personal touch. I really like this.
You can watch on the Peaceful Heart Network App
Tapping (EFT - Emotional Freedom Technique or TTT - Trauma Tapping Technique)
The following app from Peaceful Heart Network is free to use and has resources for breathing exercises, havening and tapping. It may look simple and childlike but it was developed this way to overcome language barriers and also so children can easily use it.
It’s free to use. There is a link for both android and Apple devices.
android devices – Self Help for Trauma – Peaceful Heart Network
Apple devices – Self Help for Trauma – Peaceful Heart Network
An alternative tapping app is The Tapping Solution. I enjoy the guided tapping sessions which add words and mantras to the tapping. Some are free, others require a paid subscription.
Meditation
Sleep
Dr Micheal Mosley’s CBT podcast sleep well, offers some scientific research on sleep and some techniques to help drift off…
Nutrition
Getting sober
Creativity and grief
Mindfulness - 5 Steps to wellbeing
- Connect with others- find a sense of belonging and share experiences
- Be physically active – setting small goals / challenges & achieving them changes brain chemistry & enhances mood
- Learn new skills – boosts self confidence, connects with others and builds a sense of purpose
- Give to others (not financial) – acts of kindness – say thank you, help someone with a task, volunteen
- Pay attention to the present moment – Mindfulness – what can I see, hear, touch, feel & taste. Have a mindful walk
Wading through grief can be a huge challenge that we’re simply not equipped to deal with.
If you need some urgent support you can reach out now to;
The Samaritans – Call free on 116 123
The Crisis team – 0303 123 1145 / 0800 652 2863