Navigating Grief: 10 Practical Tips for Working Through the Pain of Loss

Grief is an inevitable part of love and life. When we lose someone dear, the pain can feel overwhelming—like a storm without end. Though everyone grieves differently, finding ways to process the loss and care for ourselves in the midst of sorrow is essential. If you’re navigating grief, know that healing is not about “getting over it,” but about finding healthy ways to live with the loss and face each day with both joyful and painful emotions.

Here are 10 gentle, supportive practices that can help you work through the pain and find comfort during this tender time.

1. Participating in Support Groups

Grief can feel isolating, but you are not alone. Joining a grief support group can provide relief simply by being with others who understand. These groups offer a safe space to share feelings without judgment and to witness others who are learning to live with their losses, too.

Example: Local hospices, community centers, and apps like Grief Refuge often offer virtual or in-person support groups tailored for specific types of loss (like loss of a spouse or child). With support groups, you can find comfort in hearing, “Me too.”

2. Listening to Grief Podcasts

Podcasts can offer solace when you’re not ready to speak but need to hear words that understand. Grief podcasts often feature stories, insights, and heartfelt reflections that validate your experience.

Example: Listen while taking a walk, resting, or doing household tasks. Shows like Grief Out Loud or The Mindfulness & Grief Podcast provide voices of empathy and healing.

3. Reading Grief Books

Books on grief can be like a companion on the journey—offering tools, stories, and hope. Whether you're looking for emotional validation or practical advice, grief literature helps put language to what can feel unspeakable.

Example: “It's OK That You're Not OK” by Megan Devine helps normalize grief, while “Healing After Loss” by Martha Whitmore Hickman provides daily meditations for comfort and reflection.

4. Journal Thoughts and Feelings

Grief brings a whirlwind of emotions—sadness, anger, confusion, even moments of peace. Journaling helps release the internal chaos and gives your heart space to speak.

Example: Write freely for 10 minutes a day. Use prompts like “Today I miss…” or “If I could talk to you, I’d say…” Let your words be raw and real—there’s no right or wrong way to express your pain. The Grief Refuge app offers a free Journal feature.

5. Meditate – Open the Mind to Detaching from Pain

Meditation doesn’t mean avoiding grief. Instead, it helps create space between you and the intensity of your emotions. Through breath and presence, you can gently observe your pain without being overwhelmed by it.

Example: Try a simple 5-minute mindfulness meditation where you sit quietly, focus on your breath, and notice thoughts as they come and go. Apps like Insight Timer or Calm offer grief-specific meditations that guide you lovingly through your sorrow. The Daily Refuge feature on the Grief Refuge app also provides a reflection to contemplate or meditate on.

6. Writing Letters to the Loved One Lost

Grief often involves things unsaid or the longing for more moments together. Writing letters to the person who died can be healing. It helps continue the bond in a new form.

Example: Write about your day, your emotions, or memories you cherish. You might begin with, “Dear Mom, I’ve been thinking about you…” This practice often brings tears, and that's okay—tears are part of love and healing.

7. Taking Long Walks

Physical movement helps move grief. Long walks give your body a way to release emotion and your mind a break from the intensity of the pain. Nature, especially, can bring moments of quiet comfort.

Example: Whether walking around your neighborhood or hiking a coastal trail, allow yourself to walk without agenda. Let the rhythm of your steps and the beauty around you soothe your heart.

8. Sharing Meaningful Memories

Talking about your loved one keeps their memory alive. It also lets others remember with you, creating connection rather than isolation.

Example: At a family dinner, bring up a favorite story. Post a photo with a memory caption. Or simply tell a friend, “I’d love to share something about them if you’re open to hearing.” Most people appreciate being invited into your remembrance.

9. Counseling

Sometimes grief feels too heavy to bear alone. A counselor trained in grief support can offer perspective, tools, and a space to process complicated or prolonged emotions.

Example: Look for a therapist who specializes in bereavement or trauma-informed care. If in-person therapy isn’t available, online options like BetterHelp or local telehealth services can still provide effective support. You can also check with your local hospice to inquire about bereavement counseling services.

10. Do Activities That Honor Your Loved One

Creating rituals or doing acts in memory of your loved one can bring peace. It transforms grief into meaningful remembrance and allows your love to continue in action.

Example: Plant a tree, start a scholarship, cook their favorite meal on special days, or light a candle every evening. These rituals provide moments to feel close again—and to continue your relationship in spirit.

In Closing

Grief doesn’t follow a timeline, nor does it ask for permission to be part of your life. But through caring practices and gentle self-compassion, you can learn to live with the pain and make room for healing. These 10 tips are not quick fixes, but supportive steps you can take—at your own pace, in your own way.

Be patient with yourself. You are not broken—you are grieving. And with time, love, and support, you’ll find your way forward, carrying the memory of your loved one with you.

You’re not alone on this journey. Healing is possible. 💚 💜 💚