Grief is one of the most challenging experiences we face in life. Losing someone or something important can bring a mix of emotions—sadness, anger, confusion, and even guilt. While difficult, learning how to navigate these feelings is essential not only for your emotional health but also for your overall well-being. How you process grief can influence your energy levels, your motivation to take care of your body, and even your ability to enjoy life’s positive moments.
Grieving isn’t about ignoring or rushing through your emotions—it’s about learning to be present with them and permitting yourself to feel what you need to feel. When we try to avoid feelings, we risk numbing ourselves to the experiences that make life meaningful, and sometimes we turn to habits like overeating or skipping movement to cope.
As a health coach, I encourage members to see grief as part of a broader wellness journey. Taking care of yourself physically—through movement, nutrition, and self-care—supports your emotional resilience. Learning to grieve well strengthens your ability to handle stress, setbacks, and life transitions.
The Stages of Grief
Grief is not linear, and there is no “right” way to do it. The stages of grief are not meant to be boxes you check off, but rather guides to help you understand the experiences and emotions you may encounter.
Denial or Numbness
Your mind may protect you from intense feelings by creating distance or disbelief. This is natural, and it often alternates with moments of emotional awareness.
Anger
Feeling frustrated, resentful, or even angry at yourself or others is common. Anger can give you the energy to cope and take steps forward.
Bargaining
You may replay “what if” or “if only” scenarios. This stage can help you reflect and learn from your experience without avoiding the emotions entirely.
Depression
Feeling low, withdrawn, or exhausted is normal as you process the reality of loss. This stage is about taking the time to reorganize and care for your emotional and physical needs.
Acceptance
Acceptance doesn’t mean forgetting or moving on. It means integrating the experience into your life while finding ways to continue forward with meaning and purpose.
Grief Beyond Major Losses
Grief can happen with any significant change—not only death or illness. Life transitions, such as moving, changing jobs, reaching a personal goal, or even ending a habit, can trigger feelings of loss. Recognizing these moments as opportunities to practice self-care and reflection helps you navigate them with grace.
Strategies for Moving Through Grief
As a health coach, I focus on practical ways to support yourself physically, emotionally, and mentally during grief:
Honor your feelings: All emotions are valid. Accept them without judgment.
Schedule intentional time for reflection: Give yourself daily space to process emotions, even if just for a few minutes.
Move your body: Gentle exercise, stretching, walking, or yoga can help release tension and boost mood.
Express creatively or physically: Journaling, drawing, or safe physical expression helps emotions flow.
Connect with supportive people: Sharing experiences with trusted friends, family, or a health coach can reduce feelings of isolation.
Lean on practical support: Accept help with daily tasks if grief is weighing you down.
Focus on holistic wellness: Balanced nutrition, sleep, and movement support your ability to process emotions.
Remember, your capacity to experience joy, pride, and fulfillment is strengthened by your willingness to feel sorrow, loss, and uncertainty. Grief is part of being human, and embracing it can help you emerge stronger, healthier, and more resilient.
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References
National Institute on Aging. (2023). Coping with grief and loss. https://www.nia.nih.gov/health/coping-grief-and-loss
American Psychological Association. (2020). Grief: Understanding the experience. https://www.apa.org/topics/grief
Mayo Clinic. (2022). Grief: Coping with the loss of your loved one. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/grief/art-20045912
Harvard Health Publishing. (2021). Grief: Healthy ways to cope. https://www.health.harvard.edu/mind-and-mood/grief-healthy-ways-to-cope
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