How to Cope When Grief Feels Overwhelming

Grief doesn’t come with a manual. It’s messy, unpredictable, and sometimes so heavy it feels like it’s swallowing you whole. Whether you're grieving a loved one, a relationship, or a version of life you imagined, the pain can feel unbearable at times.

But even in the thick of it, there are ways to care for yourself—ways to soften the edges of grief without rushing or forcing healing.

Why Grief Feels So Intense

• It’s not just emotional—it’s physical

  Grief can cause exhaustion, headaches, loss of appetite, chest tightness, and disrupted sleep. It’s your body’s way of processing immense loss.

  
  

• You’re adjusting to a new reality

  Grief involves not just missing someone or something, but relearning how to live in a world that’s suddenly changed.

  
  

• It can bring up other wounds

  Sometimes grief stirs up old pain—past losses, childhood wounds, or unresolved emotions—which can make it feel even more overwhelming.

Grounding Strategies for When Grief Feels Like Too Much

1. Breathe into the moment

When the wave hits, pause. Take one slow, deep breath. Then another. Remind yourself: This moment is painful, but I am still here.

2. Name what you’re feeling

Put words to it: sadness, anger, numbness, confusion. Naming your emotions gives your brain a sense of clarity and control.

3. Let it come—don’t resist it

Grief doesn’t need to be fixed or pushed away. Allow yourself to cry, rage, sit in silence, or laugh unexpectedly. All of it is valid.

4. Reach for something familiar

A warm cup of tea. A favourite blanket. A walk in nature. These small comforts can create moments of safety within the pain.

5. Talk to someone you trust

You don’t need to go through this alone. Whether it’s a friend, family member, or therapist, sharing your grief lightens the weight—even if just a little.

6. Limit pressure on yourself

Grief affects focus, energy, and motivation. Lower your expectations. Give yourself permission to just be.

Healing Isn’t Linear—and That’s Okay

Some days you’ll feel like you’re coping. Others, it may feel like you're back at square one. That’s not failure. It’s the nature of grief.

You’re not supposed to "get over it." You’re learning to live alongside it.

Final Thought

If your grief feels like too much to carry, know this: you don’t have to carry it alone.

Book a free consultation with our therapy team. We’re here to hold space for your pain—and to help you find moments of peace, one step at a time.