4 Self-Care Practices for Managing Grief-Related Exhaustion
Grief can be an exhausting journey, affecting both body and mind in profound ways. This article explores essential self-care practices for managing grief-related fatigue, drawing on insights from experts in the field. From gentle movement to mindful pauses, discover practical strategies to nurture yourself and find comfort during challenging times.
- Gentle Movement Nurtures Body and Mind
- Reframe Rest as Essential Recovery
- Find Comfort in Feeling Supported
- Create Mindful Pauses Throughout Your Day
Gentle Movement Nurtures Body and Mind
A self-care practice I recommend often for clients experiencing grief-related exhaustion is establishing a small, manageable routine of physical movement, especially walks in nature or gentle activity that does not feel strenuous but provides a chance to breathe and reconnect. Grief takes a significant toll on the body. Fatigue, sleep disruption, stomach problems, headaches, and immune changes are all common, and those physical effects can deepen emotional exhaustion.
When clients understand that movement is not about pushing through fatigue but about caring for the body and helping it regulate, the idea becomes less overwhelming. I often frame physical activity as part of self-care rather than a workout goal. Movement helps release tension, reduce stress, and improve sleep quality, which in turn supports emotional balance. Even small efforts can make a meaningful difference in how clients feel day to day.
To help them incorporate this practice, I encourage starting with just five to ten minutes. A short walk around the neighborhood, stretching while listening to music, or simply spending time outside can be enough. The key is to view it as a break rather than another obligation. I ask clients to notice how they feel before and after the activity. This reflection often helps them recognize the value of the practice and motivates them to continue.
I think that when clients begin to see movement as nourishment for the body and mind, they become more willing to integrate it into their lives, even on the hardest days. Over time, these small steps provide moments of calm and grounding. Clients who make physical movement part of their grief process often feel less stuck, more connected, and better equipped to carry their emotions with resilience.
Reframe Rest as Essential Recovery
Coping with grief-related exhaustion is difficult and can be especially challenging for people who previously led very busy lives or who value being highly productive. For these clients, I recommend the concept of rest without guilt. Exhaustion is a symptom of grief, not a sign of weakness. Rest and sleep are essential to recovery after loss. Reframe rest as recovery, not laziness.
With this in mind, conceptualize your daily energy as a battery pack. It is limited, so spend it wisely on the things that matter most or need to be completed. Practice saying "no" as self-preservation: Decline invitations or obligations that feel too heavy. You can always say, "I don't have the energy right now," or "I wish I could, but I don't have the capacity." As time goes on, you can test out your capacity by accepting invitations or obligations and noting how you feel after engaging in them.
Find Comfort in Feeling Supported
For many people feeling the exhaustion that can come with grief, allowing the body to actually feel held can bring immense relief. I encourage clients to find a comfortable seat and really sink into the backrest, letting their attention focus on the chair supporting them, the floor beneath supporting the chair, the earth beneath the ground supporting the floor, and so on. Then, I'll guide them to place their hands over their heart and just allow themselves to melt into this position. Even just a minute in this position can help significantly.
Create Mindful Pauses Throughout Your Day
One of the most powerful self-care practices I recommend to clients experiencing grief-related exhaustion is gentle daily grounding through micro-rest rituals. Grief drains both the body and the mind, and often people try to push through, but what they really need is permission to slow down and reconnect with themselves. A simple practice I guide them into is what I call "three mindful pauses." These are short, 2-3 minute breaks where they put their phones away, take deep breaths, notice their surroundings, and check in with how their bodies feel. It sounds small, but it creates a pocket of stillness in the chaos of grief.
To make it stick, I help them tie these pauses to existing parts of their routine. For example, one right after waking, one before lunch, and one before bed. I often encourage journaling just a single line during one of those pauses, like "Today I feel..." or "Today I need...". This practice gives them a safe outlet without overwhelming them with expectations. For clients who find movement more healing than stillness, I suggest swapping one pause for a gentle walk around the block or even stretching with a calming playlist.
The key is consistency without pressure. Grief is already heavy, so I frame this as an act of kindness they give themselves, not another task on the to-do list. Over time, those mindful pauses become little anchors of strength. They remind the grieving person that even in exhaustion, they can still show up for themselves in small, nourishing ways.
