10 Grounding Techniques When Grief Feels Overwhelming

Have you ever found yourself in the middle of a grief meltdown or completely overwhelmed by emotions? Perhaps you’ve found yourself sobbing on the floor, crying endless tears. These are profound responses to deep loss, and grief affects every part of you – physically, emotionally, mentally, and spiritually. Grief brings a range of intense emotions that can come in waves, making it hard to process or find relief, and can be so exhausting.

I’ve been there myself, many times… my body ached, my heart ached, my mind was tortured, and my soul felt defeated. My emotions were so raw and intense that I didn’t know if I was going to make it through. I would isolate myself for days, for weeks until I made it through each time. I was physically, emotionally, mentally, and spiritually drained.

Although it’s important to feel your grief and move through these emotions with self-compassion and gentleness as this is how you process your grief over time, there are a couple of techniques you could try to help you find calm within, especially in those moments when you’re not sure how you will make it through.

1.  Deep Breathing
Bring your full awareness to your breath. Inhale deeply through the nostrils for four seconds, hold your breath for four seconds, and then exhale slowly out the mouth for four seconds. Repeat this breath cycle until you feel a sense of calm.

2.  Mindfulness – 5 Senses
Notice one thing you can see.
Notice one thing you can touch.
Notice one thing you can hear.
Notice one thing you can smell.
Notice one thing you can taste.

3.  Connect with Nature
Step outside barefoot and feel the ground beneath your feet and take a moment to notice the sound of birds, rustling leaves, or even the warmth of the sun.

4.  Comfort Item
Hold a sentimental item or a soft object like a blanket or stuffed animal, and focus on the texture, weight, or connection it brings.

5.  Cold Water or Ice
Splash cold water on your face or hold an ice cube in your hand. The sensation brings you back to the present moment.

6.  Grounding Affirmations
Repeat calming statements, such as:

        “I am safe right now.”

        “I will get through this moment.”

7.  Body Awareness
Wiggle your toes, stretch your arms, or tap your hands on your thighs, and pay attention to the sensations in your body.

8.  Write it Out
Journal your thoughts and feelings without judgment, or you could even write a letter to your loved one to express the emotions you’re experiencing.

9.  Listen to Soothing Sounds
Play calming music, nature sounds, or guided meditations to invite calm and grounding.

10.  Practice Gratitude
Think of three things you’re grateful for, no matter how small. It could be a kind friend, a warm cup of tea, or a good memory.

Grief’s overwhelming nature is deeply personal and complex. Acknowledging and allowing space for these emotions is key to navigating the grieving process, however in those moments where it becomes too much, I hope you find a couple of these techniques helpful, and please know that not all will work for you. Grieving is a very individual journey, and what may work for someone else may not work for you, so I encourage you to try these different techniques and see what works for you.

Go gently…