Grief pain is eased by accepting emotions without judgment, maintaining basic self-care (sleep, diet, gentle exercise), connecting with supportive friends or support groups, and allowing time to process the loss. Sharing memories, maintaining routines, and engaging in light activities can also reduce the intense emotional and physical pain of bereavement.
While it may not be a quick fix, prioritizing your health is fundamental when dealing with grief fatigue. Focus on maintaining healthy habits like sleep, nutrition, physical activity, and stress management. These small acts of self-care can provide a stable foundation as you navigate the grieving process.
Talk to someone.
Talking to someone about why you're feeling anxious can help you feel better. Reach out to friends and family about how you're feeling. Here at Cruse, our trained bereavement volunteers can also help you make sense of your situation.
Self-Care While Grieving
Taking the time to be active every day can help relieve the physical pain of grief. Mind-body activities (like yoga, tai chi, or qigong) can be particularly helpful in relaxing the body and reversing the effects of stress and anxiety.
Movement is a powerful way to help the body release grief trauma. Gentle exercises, such as stretching, yoga, or tai chi, can help you tune into your body and release stored tension. Breathwork is another essential tool, as it activates the parasympathetic nervous system, which calms the body and mind.
Signs and symptoms of complicated grief may include:
Crying is our body's way of getting rid of toxins and our tears act as a release valve for stress, tension, depression and grief.
When grieving, don't suppress emotions, isolate yourself, rush the process, or use substances to numb pain; instead, allow yourself to feel, stay connected with supportive people, and seek professional help if needed, as grief has no timeline and everyone experiences it uniquely. Avoid platitudes like "everything happens for a reason" or "they're in a better place," and don't make major decisions too soon. Focus on self-care, even if it's basic, and accept that grief is messy, not linear.
For some, denial or anger is the hardest while others may struggle with bargaining. Depression, however, often lasts the longest and someone is most at risk of experiencing prolonged, destructive grief during this phase.
If you're wondering, “How long does grief exhaustion last?” you're not alone. Many people feel drained, foggy, and worn out for weeks or even months after a loss. This kind of exhaustion isn't a sign of weakness or something to rush through—it's part of the healing process.
Grieving your loss
The physical impact of grief
5 signs you could be experiencing too much stress:
Pouring from an empty cup? Three ways to refill emotionally
In many cultures, the number 40 carries profound symbolic meaning. It represents a period of transition, purification, and spiritual transformation. The 40-day period is often seen as a time for the departed's soul to complete its journey to the afterlife, seeking forgiveness, redemption, and peace.
During your grief journey your body needs more rest than usual. You may also find yourself getting tired more quickly-sometimes even at the start of the day. Sleeping normally after a loss would be unusual.
Try to find new things or experiences from which to derive pleasure. Whether it's the personal fulfillment of accomplishing goals, spending more time with family or taking up a new activity, learning to live again may sometimes require an adjustment in outlook and thinking.
Here are some ideas to keep in mind:
Know the 5 signs of Emotional Suffering
Tears contain stress hormones and other toxins, and crying can help let these out of the body. Scientists have found that grief tears are actually different to other tears and may even be more 'sticky'. These sticky tears can be a signal to others that we need support. Crying can be a way of connecting with others.
In summary, some evidence suggests that antidepressants, in particular tricyclics, may be effective for reducing depressive symptoms in bereavement-related depression, even if their effect might not be as dramatic or specific for grief intensity.
Talk to a therapist or grief counselor.
If your grief feels like too much to bear, find a mental health professional with experience in grief counseling. An experienced therapist can help you work through intense emotions and overcome obstacles to your grieving.
Unresolved grief can lead to various symptoms, including anger, guilt, and delayed depression. Some other common symptoms are hypervigilance, being clingy or detached. The best way to deal with unresolved grief is to get closure; you can write a letter.