Free Thursday 7PM-8PM Grief Group

 Grief is not solely an emotional journey—it lives in the body. When loss fractures our world, the body often becomes a silent witness to sorrow, carrying tension, exhaustion, and pain that words cannot express. Physical neglect during grief is common; the mind’s anguish can overshadow basic needs like eating, sleeping, or moving. Yet, tending to the body is not a betrayal of grief but an act of reverence for life itself. 

Psychoeducation teaches us that grief activates the stress response, flooding the body with cortisol and weakening immunity. By mindfully caring for our physical selves, we create a foundation to bear the weight of loss with greater resilience. This is not about “self-optimisation” but about offering the body compassion, recognising it as a partner—not an obstacle—in healing.   

• Fatigue: Overwhelming exhaustion, even after rest.  
• Sleep disturbances: Insomnia, nightmares, or oversleeping.  
• Appetite changes: Loss of appetite, emotional eating, or nausea.  
• Somatic pain: Headaches, muscle tension (e.g., jaw clenching), chest tightness, or stomachaches.  
• Weakened immunity: Frequent colds, flare-ups of chronic conditions.  
• Neglect of self-care: Skipping meals, avoiding showers, or abandoning exercise routines.  

These symptoms are normal but signal the need for intentional physical support. Ignoring them can prolong grief’s toll on mental and physical health.  

• Regulates the Nervous System: Gentle movement and breathwork lower cortisol, reducing the "fight-or-flight" response.  
• Restores Agency: Simple acts like preparing a meal or stretching rebuild a sense of control amid helplessness.  
• Prevents Chronic Health Issues: Prolonged stress from grief is linked to hypertension, autoimmune disorders, and depression.  
• Bridges Mind and Body: Physical rituals (e.g., lighting a candle, walking) anchor fragmented emotions in the present moment. 

Micro-Movement Practice  

Purpose: Counteract physical stagnation without overwhelming energy.  

Steps:  

• Set a timer for 2–5 minutes. Choose one accessible movement:  
• Gentle swaying to music.  
• Seated stretches (e.g., rolling shoulders, neck tilts).  
• Walking barefoot on grass (grounding).  
• Focus on sensation, not intensity. Whisper: “This is for my body, not against it.”  
• Gradually extend time as capacity allows.  

Grief-Supportive Sleep Ritual  

Purpose: Create safety for rest, which grief often disrupts.  

Steps:  

• 1 hour before bed: Dim lights, sip herbal tea (e.g., chamomile), and write one sentence in a “grief journal” (e.g., “Today, I missed you in the quiet moments”).  
• Place a weighted blanket or warm compress on your chest to soothe the nervous system.  
• Play a guided sleep meditation (e.g., “body scan for rest” on mindfulness apps).  

Hydration & Nourishment Anchors  

Purpose: Address appetite loss or emotional eating with gentle structure.  

Steps:  

• Set 3 daily “check-in” alarms labeled: “Pause. What does my body need?”  
• Keep easy, nourishing snacks nearby (e.g., nuts, fruit, broth).  
• Drink water infused with citrus or mint to engage the senses.  
• After eating, place a hand on your stomach and say: “Thank you for sustaining me.”

Trauma-Informed Yoga for Grief  

Purpose: Release stored tension and reconnect with the body.  

Steps:  

• Try a 10-minute restorative yoga sequence:  
• Child’s Pose: Kneel, stretch arms forward, forehead on the floor. Breathe into the back.  
• Legs-Up-the-Wall: Lie on your back, legs vertical against a wall. Place a pillow under hips.  
• Supported Bridge Pose: Lie with knees bent, pelvis lifted on a cushion.  
• End in Savasana (corpse pose), covering yourself with a blanket. Notice sensations without judgment.  

Sensory Grounding Technique  

Purpose: Interrupt dissociation or numbness by reconnecting to the present.  

Steps:  

• 5-4-3-2-1 Method: Identify…  
• 5 things you see (e.g., a candle flame, a photo frame).  
• 4 things you feel (e.g., fabric texture, floor beneath feet).  
• 3 things you hear (e.g., birdsong, a clock ticking).  
• 2 things you smell (e.g., lavender oil, fresh air).  
• 1 thing you taste (e.g., mint, dark chocolate).  
• Finish with a deep sigh, releasing tension audibly.  

Grief asks us to hold paradox: to mourn what’s lost while nurturing what remains. Caring for your body is not a distraction from grief but a way to honor the life that still pulses within you. Each sip of water, each stretch, each mindful breath is a quiet act of defiance against despair—a reminder that you are worthy of care, even in the depths of sorrow. Let your body be a compass, guiding you back to the present, one small, tender step at a time.