Checking In During Grief

Checking In During Grief

Introduction

Experiencing grief is a natural part of life, and it often brings a mix of emotions that can feel overwhelming. Checking in during grief is an important practice that helps you stay connected with your feelings and needs. This simple act can support your overall wellbeing as you navigate difficult moments.

When you take time to check in with yourself, you create space to acknowledge your emotions without judgment. This awareness can make it easier to cope with stress and find moments of calm amid change.

Here are some gentle ways to check in during grief:

• Pause for a few deep breaths and notice how you feel physically and emotionally.
• Write down your thoughts or feelings in a journal, even if they seem unclear.
• Talk quietly to yourself or someone you trust about what you’re experiencing.
• Allow yourself permission to rest or take breaks when needed.

Remember, checking in during grief is not about fixing your feelings but about being present with them. This mindful approach can help you build resilience and find small moments of peace as you move forward.

Reviewed by SASI Stress & Mindfulness Editorial Board.

What stress is and how it shows up

Stress is a natural response to challenges or changes in our lives. It can come from many sources, such as work, relationships, or unexpected events. When we experience stress, our body and mind react in different ways to help us cope.

Recognizing stress is an important part of checking in during grief or any difficult time. Stress can show up in physical, emotional, and behavioural signs, which may include:

• Physical signs: headaches, muscle tension, feeling tired, or changes in appetite
• Emotional signs: feeling anxious, sad, irritable, or overwhelmed
• Behavioural signs: trouble sleeping, withdrawing from others, or changes in daily routines

Everyone experiences stress differently, and these signs can vary from person to person. Paying attention to how you feel and noticing any changes can help you understand your stress levels better.

Simple self-care practices like taking deep breaths, going for a walk, or talking with someone you trust can support you in managing stress. Remember, checking in during grief means being gentle with yourself and allowing space to feel whatever comes up.

Everyday sources of stress

Stress is a normal part of life, often arising from common situations that many people experience. Recognizing these everyday sources of stress can help you manage your feelings and maintain balance.

Work and family demands

Balancing responsibilities at work and home can be challenging. Deadlines, meetings, and family needs may create pressure that feels overwhelming at times.

Finances and health concerns

Money worries and health issues, whether your own or a loved one’s, often contribute to stress. These concerns can affect your mood and energy levels.

Digital overload and life transitions

Constant notifications and screen time can lead to mental fatigue. Additionally, changes such as moving, starting a new job, or adjusting to different routines can be stressful.

• Work deadlines and workload
• Family responsibilities and relationships
• Managing finances and unexpected expenses
• Health challenges and medical appointments
• Excessive screen time and social media
• Major life changes and transitions

When coping with stress, especially during difficult times, practices like checking in during grief can be helpful. Taking moments to acknowledge your feelings and reach out for support supports your wellbeing in a gentle, mindful way.

Healthy ways to respond to stress

Stress is a natural part of life, and finding healthy ways to respond can help you feel more balanced and in control. Whether you’re facing everyday challenges or moments of grief, simple coping strategies can make a meaningful difference.

One important approach is checking in during grief. This means taking time to notice how you’re feeling without judgment and allowing yourself space to process emotions at your own pace.

Practical coping strategies

• Deep breathing: Slow, mindful breaths can help calm your nervous system and reduce tension.
• Physical activity: Gentle movement like walking or stretching supports both body and mind.
• Connecting with others: Sharing your thoughts with trusted friends or family can provide comfort and perspective.
• Mindfulness practices: Paying attention to the present moment helps reduce overwhelm and promotes calm.
• Creative outlets: Writing, drawing, or listening to music can be soothing and expressive.
• Rest and routine: Maintaining regular sleep and daily habits supports overall wellbeing.

Remember, coping with stress is a personal journey. It’s okay to try different strategies and find what feels right for you. Checking in during grief or any stressful time is a gentle way to honour your experience and care for yourself.

Mindfulness and being present

Mindfulness is a simple practice of paying attention to the present moment with openness and curiosity. It means noticing what you are experiencing right now-your thoughts, feelings, and physical sensations-without trying to change or judge them.

When facing difficult emotions, such as grief, checking in during grief through mindfulness can offer a gentle way to support calm and clarity. Instead of getting caught up in worries about the past or future, mindfulness invites you to be fully here and now.

Some easy ways to practice mindfulness include:

• Taking a few deep breaths and noticing the rise and fall of your chest
• Observing sounds around you without labelling them as good or bad
• Feeling the texture of an object in your hand, like a smooth stone or soft fabric
• Noticing the sensations in your body, such as warmth or tension
• Allowing thoughts to come and go like clouds passing in the sky

By regularly checking in during grief with mindfulness, you may find moments of peace amid difficult feelings. This practice can help you respond to challenges with greater calm and clarity, supporting your overall well-being.

Simple mindfulness and grounding practices

Checking in during grief can feel overwhelming, but gentle mindfulness and grounding practices offer simple ways to stay connected with yourself. These small moments of awareness can help you feel more present and calm, even when emotions are strong.

Here are a few easy practices to try:

• Deep breathing: Take slow, deliberate breaths. Inhale through your nose for a count of four, hold for four, then exhale through your mouth for four. Repeat a few times to help settle your mind.
• Body scan: Close your eyes and slowly notice sensations from your toes to your head. This can help you reconnect with your body and release tension.
• Grounding with the senses: Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This exercise gently brings your attention to the present moment.
• Mindful walking: Walk slowly and notice each step. Feel your feet touching the ground and the rhythm of your movement.

These practices don’t require special equipment or a lot of time. You can do them anywhere, whenever you need a moment to pause and check in during grief. Remember, it’s okay to take things one step at a time and be kind to yourself along the way.

Building supportive routines

When facing difficult emotions, such as those experienced during grief, establishing supportive routines can help create a sense of stability. Checking in during grief involves paying attention to your needs and gently caring for yourself through daily habits.

Here are some simple ways to build routines that support your well-being:

• Prioritize sleep: Aim for regular sleep patterns by going to bed and waking up at consistent times. Rest helps your body and mind recover.
• Move your body: Gentle movement, like walking or stretching, can ease tension and improve mood.
• Take breaks: Allow yourself short pauses throughout the day to breathe deeply or step outside for fresh air.
• Stay connected: Reach out to friends or family when you feel up to it. Sharing your feelings can provide comfort.
• Set boundaries: It’s okay to say no or limit activities that feel overwhelming.
• Engage in hobbies: Doing something you enjoy, even briefly, can offer moments of calm and distraction.

Remember, building supportive routines is a gradual process. Small, consistent steps can make a meaningful difference in how you cope with stress and emotions over time.

When to seek professional support

Experiencing grief can bring a wide range of emotions and challenges. While many people find comfort in friends, family, or personal coping strategies, there are times when extra support from a health professional can be helpful. Checking in during grief is an important step in understanding your needs and knowing when to reach out.

Consider seeking professional support if you notice:

• Feelings of sadness or emptiness that last longer than a few weeks
• Difficulty managing daily tasks or responsibilities
• Changes in sleep or appetite that affect your well-being
• Withdrawing from social activities or support networks
• Persistent feelings of anxiety, confusion, or hopelessness
• Thoughts that are overwhelming or hard to control

Remember, reaching out for help is a sign of strength and self-care. Health professionals can offer guidance, coping strategies, and a safe space to explore your feelings. Checking in during grief is about honouring your experience and finding the support that feels right for you.

Summary

Checking in during grief is an important way to support yourself through difficult times. Grief can bring a mix of emotions, and it’s okay to experience them at your own pace. Taking small steps to acknowledge your feelings can help you navigate this journey with more ease.

Remember to be kind to yourself. Simple acts of self-care, like resting when you need to or spending time in nature, can provide comfort. It’s also helpful to reach out to friends, family, or community members when you feel ready. Sharing your thoughts and feelings can lighten the emotional load.

Here are a few gentle ways to check in with yourself during grief:

• Pause for a moment each day to notice how you’re feeling.
• Write down your thoughts or emotions in a journal.
• Practice mindful breathing to stay grounded.
• Allow yourself to rest without guilt.
• Connect with someone you trust when you want to talk.

Grief is a personal experience, and there’s no right or wrong way to go through it. Taking small, compassionate steps can support your wellbeing and help you find moments of peace along the way.

Additional Resources

• Canadian Mental Health Association (CMHA) – Offers resources and support for mental health and wellbeing.
• Health Canada – Mental Health – Provides information on mental health and coping strategies.
• World Health Organization (WHO) – Mental Health – Global information on mental health and wellbeing.
• Mindful.org – Practical mindfulness tips and guided exercises.
• CMHA Find Help – A tool to locate mental health services in Canada.

Disclaimer: This article offers general information about stress and mindfulness and is not a substitute for professional mental health care. If you are struggling or feel unsafe, please contact a health professional or local emergency services.