Written by Dr Frank Chow Occupational Psychiatrist
When it comes to grief, there is no ‘quick fix’, one step method or a blanket approach that will take away the pain and getting through the emotional impact of losing a loved one. Each individual deals with grief and loss differently. It impacts your thoughts, feelings, actions, physical wellbeing, sense of self, relationship with others and what feels like your whole world.
A recent study conducted in Australia and Ireland revealed at least 20-30 percent of those who have grieved, reported worsening of their physical and mental health and approximately 30 percent felt their needs were no longer being met. It is worth noting that those who didn’t receive enough support from family, friends or a professional had the highest deterioration in their overall wellbeing.
“Remember that there is hope
& life, beyond loss.”
There’s no doubt, every person will experience grief and loss in their lifetime, one way or another. When the time comes, it’s important to learn how to understand and manage your emotions and take care of your physical and mental wellbeing.
Here are five strategies and coping mechanisms to help you manage your grief and loss.
1. Acknowledge your feelings.
It’s important to pause and acknowledge your feelings and range of emotions whether that be sadness, helplessness, loneliness, anger or even shock. Suppressing your emotions will build up and could eventually lead to physical stress on the body. Blocking off emotion stops us from thinking and behaving rationally.
One method to manage this is to find ways to express your grief. This could be going for a walk that reminds you of a happy memory of your loved one or taking the day off from work, to allow yourself the time and space to grieve. Each day will be different and that’s okay. Find your pace and take it day by day.
2. Look after your health – Exercise, Sleep & Eat Well.
During the grieving process, it will be normal to lose your appetite, have poor sleep, experience feelings of depression, anxiety and everything in between. However, in times of grief, it’s important to prioritise your physical and mental health to allow yourself to heal. For example, fitting in some physical movement during the day will increase the serotonin levels in your body, stabilising your mood and making you feel happier. While some days you may have to force yourself to get out of bed, the exercise will progress your healing journey.
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If you’re suffering from a lack of sleep, like most do, try implementing a regular sleep schedule, exposure yourself to the morning light, change beds or meditate before bed. If these techniques don’t work after several weeks, seek out your local GP for personalised medical advice.
3. Maintain a familiar routine.
It’s normal for your daily routine to inevitably be thrown off. However, after a while it’s important to maintain some sense of normalcy and stabilise your physical and mental wellbeing with a familiar routine. This could be your regular exercise routine, engaging in your usual hobbies and interest and even visiting family and friends. In doing so, you will take back a sense of control over your life, improving your focus and overall mental wellbeing.
