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Kasey Claborn, PhD | Instagram: @KaseyClabornPhD | KaseyClabornPhD.com

Use rituals to move forward

Rituals can help us process loss and connect with others. There are several types of rituals: continuity,

transition, affirmation, and intensification. Continuity is a ritual that establishes a bond to the loss

so that the loss will continue to be a part of your life, such as carrying around a reminder of the loss.

Transition marks that a significant life change has happened. Affirmation might include writing a

letter or using art or music as a way to let go of what you are carrying and express joy and gratitude

through loss. Finally, the intensification may include bringing together a group of people who share

your loss.

Engage in social activities

with people who love and support you

People who withdraw from friends and family during the grief process are at higher risk for developing

depression or using negative coping strategies. Lean on your community during times of loss. If you

begin to withdraw, reach out to someone you trust and ask them for support during this time.

Seek professional help

Meeting with a therapist can help you process your loss in a healthy way and give you tools

specifically for your situation to help throughout the grieving process.

Process letting go

Create a safe space either alone or with close friends and family who will provide support and

compassion. Tell, in detail, the story of your loss. How has this loss affected your feelings, your life,

your circumstances, your relationships, and your joy? If you are doing this exercise alone, write this

story in a journal or a letter.

Keep a daily grief journal

It is important to verbalize the feelings you are experiencing associated with your loss.

Look at pictures or mementos, and talk about the memories and how you feel now.

Express your grief through writing in a journal.

Surround yourself with others

who can empathize with your experience

Attending a grief support group or reading books about the similar experience of others can help us

feel connected and grow through the grieving process.

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Growing Through

Grief and Loss

Growing Through

Grief and Loss

Growing Through

Grief and Loss

Feel the feelings

Be intentional with how you react to the way you are feeling. It is easy to numb our pain with food or

alcohol or shopping excessively online. These reactions lead to negative coping patterns that worsen

and prolong the grieving process. The first step toward a healthy grieving process is to allow yourself

to feel all the emotions. Let it out! Avoid numbing your pain. Feeling is healthy and is key to the

healing process. Emotional pain is our body’s way of telling us that we need to pay attention to our

mental health and make a change to promote mental wellness. Remember, feeling is healing!

Dr. Claborn is a clinical psychologist, research scientist, and wellness blogger at the University of Texas in Austin.

HOW DO WE COPE WITH LOSS IN A HEALTHY WAY?

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