To reduce emotional distress following the loss of a loved one

Grief is a unique process that each person experiences differently when they lose someone close to them. There is no single way to process this feeling of loss and sadness, nor is there a specific timeframe in which we can say that the worst is over.

The duration of grief varies greatly, but it does take time. Each person has their own pace, and it will also depend on the circumstances surrounding the death.

The first two years are generally considered the most difficult period; after that, the emotional distress gradually decreases. With time, the desire to resume activities and look to the future will return, but this does not mean we have forgotten our loved one.

As we travel this emotional path, there will be better and worse moments, but there are small things we can do to feel better and take care of ourselves.

Things you can do to feel better during grief

Give yourself permission to grieve

Give yourself permission to feel sadness, vulnerability, or confusion. Let your feelings flow and allow yourself to experience the pain. This is necessary to navigate this process in a healthy way and prevent it from becoming complicated.

Take care of your health and maintain basic self-care habits.

Sticking to our routines and taking care of our health, especially in the beginning, can be challenging. But it's important to eat well, get enough rest, and maintain a routine.

Be patient with yourself

Time doesn't heal everything, and the feelings we experience can be very intense and unpleasant. Just remember that this process is temporary, and trying to speed it up won't help you get through this (it might even prolong it).

Maintain spaces for leisure and gratification

It's common to feel bad and even experience feelings of guilt when we allow ourselves to disconnect, have moments of satisfaction, feel good... But this doesn't mean dishonoring the memory of our loved one and is necessary to better cope with grief and release the stress that any situation of change or difficulty in our lives involves.

Avoid making important decisions hastily.

Since grief is a particularly fragile emotional state, it's best to avoid making decisions that require planning and postpone them until you're more emotionally stable. If you can't postpone them, it's advisable to seek support from significant people in your life. Regarding decisions about your loved one's belongings, it's recommended to take your time and keep those items with special sentimental value. As you move through the grieving process, you can gradually reconnect with these objects, lessening the pain they cause you.

Avoid self-medication

If you experience isolated symptoms of depression and/or anxiety, consult a specialist if you experience high levels of distress.

Accept help and seek professional support if you need it

No one can "handle everything." Although the widespread belief is that we must appear strong to our loved ones to avoid adding more suffering, the reality is that sharing our pain often alleviates that suffering.

These recommendations are included in the guide "Grief. Tips for coping with the loss of a loved one" , from Parc Sanitari Sant Joan de Déu .