Grief is not something we “get over”—it’s something we learn to carry. After a significant loss, especially the loss of a child or pregnancy, life can feel disoriented and deeply painful. While there’s no one-size-fits-all approach to healing, there are healthy, practical ways to help you cope with grief and begin to make space for healing.
Whether your grief is fresh or decades old, this blog explores several effective coping mechanisms that can support you through the darkest seasons.
1. Journaling: Putting Pain into Words
When emotions feel overwhelming or hard to express, writing can be a powerful outlet. Journaling allows you to give voice to your thoughts and feelings—without judgment or pressure. It can be as simple as:
- Writing letters to your loved one
- Reflecting on your memories
- Naming your emotions each day
- Creating a “grief journal” to track your healing journey
You don’t need to be a writer. The act of putting pen to paper can help you release tension, gain clarity, and better understand the depth of your feelings.
Prompt to try:
“Today, my grief feels like…” or
“One thing I wish people understood about my grief is…”
2. Therapy: Professional Support for Complex Emotions
Grief can trigger feelings of sadness, anger, guilt, anxiety, or even numbness—and sometimes those emotions get tangled. Speaking with a licensed therapist, especially one who specializes in grief or trauma, can help you:
- Process difficult or conflicting feelings
- Work through trauma or unresolved pain
- Develop coping strategies for anxiety or depression
- Rebuild your sense of identity after loss
Therapy is not a sign of weakness—it’s a courageous step toward healing. It provides a safe, nonjudgmental space where your grief is honored and explored at your pace.
3. Support Groups: Community in the Darkness
Grief can feel incredibly isolating. Support groups connect you with others who are walking a similar path, reminding you that you are not alone. These groups offer:
- A space to share your story
- Understanding from others who “get it”
- Ideas for coping, honoring, and healing
- Lifelong friendships and a sense of belonging
Whether in-person or online, support groups can bring deep connection and relief—especially in losses others might not understand, such as miscarriage or stillbirth.
Tip: Look for groups that align with your needs—some are specific to child loss, pregnancy loss, partner loss, or grief at different stages of life.
4. Creative Expression: Healing Through Art, Music, and Movement
Grief lives in the body as much as in the mind. Creative outlets can provide emotional release when words aren’t enough. Consider trying:
- Drawing, painting, or collage
- Playing or listening to music
- Dance or gentle movement like yoga
- Crafting memory items, like a shadow box or quilt
Creativity gives form to your feelings. It allows your grief to be seen, honored, and expressed in unique ways.
5. Nature and Routine: Grounding Your Mind and Body
During grief, it’s easy to feel untethered. Establishing small routines and spending time in nature can offer a sense of control and calm.
- Take daily walks, even short ones
- Watch a sunrise or sit under a tree
- Create a “grief ritual” like lighting a candle or having a weekly moment of remembrance
- Eat, hydrate, and rest as best you can—grief is exhausting
These small steps help anchor you when everything else feels uncertain.
6. Faith or Spiritual Practices: Connecting Beyond the Present
For some, faith or spiritual practice becomes a source of comfort and strength. Whether through prayer, meditation, reading sacred texts, or attending services, spirituality can offer:
- A sense of meaning or purpose
- Connection to something greater than grief
- Space to ask questions without needing all the answers
Spiritual practices can help soothe the soul—even when beliefs feel shaken or challenged.
7. Giving Back: Finding Purpose Through Compassion
As time passes, many grieving people find meaning by helping others. Whether it’s volunteering, advocating for families of loss, or simply being there for someone new to grief, giving back can:
- Honor your loved one’s memory
- Transform pain into purpose
- Offer healing through service
Even small acts—writing a supportive note, sharing your story, or donating in your child’s name—can create ripples of hope.
Final Thoughts: There Is No “Right” Way to Grieve
Grief is not a timeline. It’s a lifelong process that changes with you. The key isn’t to avoid the pain but to find healthy ways to carry it—and allow moments of hope and peace to grow again.
Try different coping tools. Be patient with yourself. And remember: You don’t have to do this alone.
If you’re grieving the loss of a baby, pregnancy, or child, Share Parents of Utah offers free support groups, resources, hospital-based care, and a compassionate community to walk beside you.
You are not alone. Your grief matters. And there is support available—every step of the way.