Grief is a deeply personal journey that can leave you emotionally, physically, and mentally exhausted. During these difficult times, the concept of self-care often feels secondary or even selfish. However, prioritizing your own well-being isn’t just acceptable—it’s essential. Self-care during grief helps you process emotions, manage stress, and begin to heal at your own pace.

While it might seem minor, having a consistent daily routine offers structure in a time of emotional chaos. Wake up at the same time, eat regular meals, and create small moments of predictability.

Routine doesn't remove the pain, but it provides an anchor in the storm. Establishing daily habits offers stability and comfort during grief, helping individuals navigate emotional turmoil. As noted in The Healing Power of Routine, routines "soften its edges," aiding the body and mind in finding moments of peace amidst loss (“The Healing Power of Routine: Tips for Grieving Bodies”).

Even brushing your teeth or making your bed can foster a sense of control and accomplishment.

Grief often disrupts sleep patterns and appetite. Yet rest and proper nutrition are fundamental to emotional resilience.

• Aim for 7–8 hours of sleep when possible.

• Avoid excess caffeine or alcohol, which can intensify emotional swings.

• Incorporate comforting, nutritious foods like soups, whole grains, and fruits.

Small, intentional meals and rest periods can replenish both your body and spirit.

Suppressing emotions may delay healing. Allowing yourself to cry, journal, or even express anger is a vital act of emotional self-care.

• Write a letter to your loved one.

• Talk to a trusted friend or grief counselor.

• Give yourself permission to feel joy without guilt.

Grief is not linear, and embracing your emotions is part of moving forward.

Physical activity can lift your mood and clear your mind. It doesn’t have to be intense—start with:

• A 10-minute walk around the block

• Gentle yoga or stretching

• Breathing exercises or tai chi

Engaging in even mild physical activity, such as walking or gardening, can elevate serotonin levels and enhance mental well-being. This is particularly beneficial during periods of grief, as it helps stabilize mood and alleviate emotional distress. Research indicates that physical activity stimulates the release of neurotransmitters like serotonin, which play a crucial role in mood regulation and overall mental health (Department of Health & Human Services; Robinson et al.).

You might feel pressure to "bounce back" or attend events when you’re not ready. Practice saying no without guilt.

Prioritizing self-care involves resisting the urge to meet others' expectations at the expense of one's own healing. As Christine Hassler emphasizes, it's crucial to reflect on how prioritizing others' expectations can lead to self-abandonment, and to recognize the importance of making self-honoring choices for personal well-being (Hassler).

Choose where and how you want to spend your energy. Your needs come first.

Find small moments of peace or pleasure:

• Light a candle with a comforting scent

• Listen to a favorite song or podcast

• Tend to a plant or enjoy nature

These little moments won’t erase grief, but they can create breathing space from the weight of loss.

You don’t have to carry grief alone. Whether it’s through:

• Online grief communities

• Professional counseling

• Faith-based groups

…having a support system fosters connection and reminds you that healing is possible. Dale-Riggs Funeral Home & Cremation Services offers 24/7 access to grief support resources and daily affirmation emails to help you feel grounded and guided.

Self-care isn’t about avoiding grief—it’s about making space for healing within it. These simple acts, though small, can help restore a sense of calm and clarity in the middle of emotional upheaval.

At Dale-Riggs Funeral Home & Cremation Services, we believe that honoring life includes caring for those left behind. Proudly serving the Toledo community since 1912, we are committed to helping you find dignity, guidance, and legacy in every step of the journey.

Explore our grief support tools, daily affirmations, and healing resources.

“The Healing Power of Routine: Tips for Grieving Bodies.” Let Your Love Grow, letyourlovegrow.com/blogs/blog/the-healing-power-of-routine-tips-for-grieving-bodies?srsltid=AfmBOooEuKl8YznLWbnriRh77lrSx00U3f_CJJKU6PDkRWBs2xmhUZ1T&.

Department of Health & Human Services. “Exercise and Mental Health.” Better Health Channel, www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health.

Robinson, Lawrence, et al. “How Does Exercise Improve Mental Health?” HelpGuide.org, 13 Mar. 2025, www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise.

Hassler, Christine. “EP 470: A Reminder to Prioritize Self-Care and Rest - Christine Hassler.” Christine Hassler, 25 Sept. 2024, christinehassler.com/2024/09/episode-470.