Experiencing loss—whether it’s the passing of a loved one, the end of a relationship, or a major life change—can feel overwhelming and disorienting. In the midst of grief, it’s easy to feel stuck, unsure of how to move forward.
Healing takes time. Grief cannot be fixed or hurried, but nourished and supported. Establishing small, intentional habits can help rebuild a sense of stability and hope after loss.
Together, we’ll explore seven simple but powerful habits to incorporate into your daily life after loss—practices that foster healing, resilience, and a renewed sense of purpose.
Sleep
Sounds simple, but for many, it’s hard to accomplish when your nervous system is in shock. (Maybe you feel like all you do is sleep, and if you do…that’s probably because your body needs it.) Aim for at least 7-8 hours of uninterrupted sleep every night. Similar to how you need extra sleep when recovering from illness, your body requires more rest during the physical and emotional strain of grieving.
Are you’re having trouble falling or staying asleep? Consider a few changes:
~stop all electronics 1-2 hours before bed. (Even television)
~keep the temperature of the room 60-68 degrees.
~block out as much light as possible.
~try white noise or a sleep playlist. Click Here for my favorite white noise track. Click Here for a calming nature track.
~If you have lost your partner, you might rearrange your room, get a new bed, sleep in a different room, or get a body pillow to help with sleeping.
~avoid alcohol and caffeine in the evening.
~avoid naps, but if you have to close your eyes during the day, try for only short naps. (20 min power naps)
~journal before bed. Write down everything that is on your mind and give up for the night.
Hydration
In general, humans need half your body weight in ounces. Often, in grief we neglect our basic human needs. Hydration falls short of the minimum requirement. If you don’t love water, (like me) try adding something to make it more appealing. Whatever amount you’re currently drinking, just aim to make it more. I know someone who drinks less that a small, plastic water bottle every day. Dehydration can lead to several other health complications such as urinary tract infections.
~find electrolyte packets that flavor your water and add needed minerals to hydrate your body. My personal favorites are Jigsaw and LMNT.
*If you drink soda, coffee or alcohol, add additional water for each of those drinks.
Nutrition
Meal trains are great and we shouldn’t reject other’s help. If you have any allergies or sensitivities, make that clear. Convenience food is also sometimes necessary. Don’t guilt yourself for satisfying your hunger however you can.
When you’re ready, aim for whole foods. This basically, it doesn’t come pre-packaged. It doesn’t have to be complicated, and you don’t have to be a seasoned chef to do this! Here are a few of my favorite IG accounts to help you get started. Don’t be fooled by the names of the accounts, these accounts have great ideas!
Connection/Community
Find your tribe. These people do not have to be people in your inner circle or family. Seek others who are going through it and understand the struggle. There is a reason why we offer so many variations of classes…it’s not always about the content, but the community.
~support Groups
~senior Centers (if it applies)
~any of Together We Heal Community workshops
~our flower project…”Jars of Joy” (shameless plug, but I promise you will get community, laughs, vitamin D, friends and purpose.)
~dog park…bring the pup. Usually, animal lovers love other animal lovers.
Get Outside
Contrary to what you’ve heard, the sun is actually a good thing! Whatever your activity is, just get outside. Try these:
~Walk around your block or for 5 minutes. Work your way up from there. Ask if a neighbor wants to go with you.
~Drink your morning coffee or tea in your backyard.
~Join us at the flower farm. (insert eye-wink emoji here!)
~Take off your shoes and stand in the grass. (We have another blog on Nature Bathing you might be interested in.)
~Find a park bench and sit.
~Grab a book or magazine and find a cute coffee shop to sit outside. Right now, I’m loving Tule Coffeehouse in Elk Grove.
Exercise
Exercise boosts serotonin and norepinephrine levels, the neurotransmitters that help make people more positive. People with depression often have lower baseline levels of serotonin. It can reduce stress and brain fog (grief brain) associated with grief. Getting even moderate exercise can also help you sleep! If you’ve never been active before and need some tips on how to start, read THIS ARTICLE.
~walking
~gardening
~yoga, stretching or tai chi
~strength training
~swimming/swim aerobics
Challenging the Brain
The brain is involved in everything we do, and, like any other part of the body, it needs to be cared for too.
~crossword puzzles
~popular games like Wordle, Sudoku, Word Hunt, Scrabble.
~reading
~using your non-dominant hand for small tasks like brushing your teeth.
~drawing, painting, knitting, crocheting
~puzzles
~listening to music. (sounds strange, but there are studies to back it up!)
~praying or meditating
Making small changes, when you’re ready can help you get your physical and mental self back into balance after loss. Go at your own pace and don’t compare yourself to where others are in their process.