Health After Loss, A Soft Guide.
Photo: Ryan Murphy
Grief doesn’t just live in the heart. It settles in the body. It reshapes your routines. It blurs your appetite, hijacks your sleep, drains your energy. Some days, even the smallest things, like drinking water or replying to a message, can feel impossibly hard.
I’m not here to give advice. And I’m certainly not here to tie grief up in a neat little bow. But recently, I went through a loss. A big one. And while I’m not ready to talk about it fully, I wanted to share this, not as a solution, but as a soft offering.
These are the small things that helped me. Not always. Not perfectly. But in certain moments, they made the unbearable feel just a little more bearable. Maybe they’ll do the same for you. Even just once.
If you’ve lost someone, something, or even some version of yourself and the world feels heavier than it used to, this is for you. A gentle reminder that looking after your health in grief doesn’t have to be perfect. Just kind. Just possible. One soft step at a time.
🍞 Nourishment
You might forget to eat. Or you might find yourself reaching for the things that offer comfort, not nutrition. Both are okay. Loss affects your hunger cues, your gut, and your brain chemistry.
Instead of perfection, try this:
Keep simple snacks visible (fruit, toast, nuts, crackers).
Warm, grounding foods can help, soup, oats, rice, anything soft and easy.
Hydration counts as self-care. A glass of water is a win. So is tea.
🛏 Sleep (easier said then done) Grief shows up at night. It’s when memories flood in. When the body feels tired but the mind won’t switch off.
You don’t have to ‘fix’ your sleep. Just honour it.
Dim the lights early, even if you’re not tired.
Try lying down with no expectation of sleep, just rest.
Weighted blankets, white noise, or a comfort item can help you feel safe.
Maybe a checkin with our Doctor to help navigate it all.
🧍♀️ Movement: You don’t need a workout plan. But your body might want to move the emotion through. Try this:
A short walk. Even to the letterbox.
Stretching. Rolling your shoulders. Shaking it off.
Dancing in the kitchen to a song that makes you feel anything.
💬 Support: You’re allowed to not want to talk. You’re allowed to only want to talk.
There’s no right way to lean on others.
Remember:
Let one person in. Even if it’s just to say, “I don’t know what I need.”
Save replies for when you have the energy , you’re not on call.
Grief counselling can be life-giving. So can a text from someone who simply says, “I’m thinking of you.”
🕯 Little Things That Can Help (Sometimes)
Clean sheets
Sunshine on your skin
A podcast playing in the background
Journaling without pressure
Lighting a candle in honour of what you’ve lost
Saying their name
Letting yourself cry
Letting yourself not cry
This is just your reminder that you’re not doing it wrong.
Your grief is valid. Your health matters. And you’re not alone.