Coping With Grief: How to Deal With Loss and Heal

Facing the loss of a loved one or grieving for any reason can be distressing and life-altering. If you’re grappling with grief, loss, or a major life change, know that you’re not alone. Many people struggle to make sense of life in these situations. Finding ways to manage your shifting emotions can help you in your journey through a difficult time. 

When our Hinge Health care teams work with members who are experiencing grief or loss, these are some of the suggestions they share to provide support and guidance.

1. Acknowledge Your Feelings

It may sound simple at first, but taking time to recognize and name your specific feelings is an important part of dealing with grief and loss. When you push aside negative emotions, it can be harder to process your grief. 

Your feelings might shift from moment to moment, and it’s important to recognize that whatever emotion you are experiencing is valid and okay. It’s normal to feel a range of emotions including anger, denial, regret, and sadness — and often more than one at a time. 

Many people experience stages of emotions in their healing process, but there is no “right way” to move through grief and loss. Grief is a process that takes time, so be patient with yourself and your feelings.

2. Take Care of Yourself

As difficult as it is, it’s really important to prioritize self-care when dealing with grief or loss. Self-care is about finding time for activities that replenish your reserves, reduce your stress, and give you a sense of well-being so you can keep moving forward. Self-care looks different for everyone, but it often involves making healthy choices around food, sleep, and mental and physical activity. If you need ideas for self-care, check out our resource on Filling Your Cup: The Importance of Self-Care.

3. Connect With Others

It can be tempting to isolate yourself when you’re feeling down or missing a loved one, especially when life seems to be moving on without you. But social and spiritual connections are important for your well-being. Be intentional about connecting with supportive people in your life who are caring and compassionate. 

You could make a short list of people you feel comfortable being vulnerable with, then text or call them. Keep in mind some individuals may be better for emotional support and others may be best suited for practical support. It’s important to communicate what you need and how they may best support you. You might say something like: 

• “I’m struggling a bit right now and I could really use someone to chat with to keep me company.” 

• “I feel supported when you listen. I know there is no good fix for what I’m going through, but just having someone listen helps me feel less alone.”

• “I appreciate it when you ask about my person and say their name.”

• “Practical support is most helpful to me right now. Text me if you’re headed to the grocery store and I can give you a few things to pick up for me.”

Or if you’re feeling up to it, consider volunteering, doing something unexpected for a friend or neighbor, or simply making small talk with or sharing a smile with a stranger while running errands.

Please note: If you don’t have anyone that you feel comfortable seeking connection with, there are always professionals available, ready to listen and support. You can be connected to these supports via the number on the back of your insurance card. Your Hinge Health Care team can also help you find resources or direct links to benefits available to you.

4. Manage Your Energy

Managing grief and loss can be overwhelming and exhausting. If you find yourself struggling, managing your energy can be helpful. Identify activities that replenish your reserves so you can balance them with activities that drain your energy. If you know an event will be stressful or tiring for you, schedule an energy-recharging activity afterward to give yourself time to bounce back. This could be a phone call with a friend, a short walk by yourself, or time with a pet. Make a list of things that bring you energy and try to fit them in when needed.

Get in the habit of checking in with yourself about how you are feeling and remember that it’s okay to allow yourself some down time. If you’re at a busy family or social event, give yourself permission to step away for a few deep breaths or take a short walk outside.

5. Get Moving

Your usual exercise or movement routine may have stopped or changed. Consider that exercise and activity are a natural way to boost mood and energy. Even moderate exercise increases the production of feel-good brain chemicals like dopamine, serotonin, and endorphins. These chemicals help relieve pain, regulate your mood, balance your body’s stress hormones, and improve your appetite and sleep cycles. 

Look for small ways you can include movement in your day. Even a short walk, stretching, or an exercise therapy session can improve your outlook.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Collins, D. (2021, April 28). Navigating grief: How to cope with the loss of a loved one. Retrieved from https://www.onemedical.com/blog/healthy-living/navigating-grief-how-cope-loss-love-one/ 

2. DerSarkissian, C. (2020, November 9). Grief: Physical symptoms, effects on body, duration of process. Retrieved from https://www.webmd.com/balance/normal-grieving-and-stages-of-grief