Although it's important to get professional treatment for complicated grief, you can also take these steps on your own to help cope:
Sept. 13, 2014
- Stick to your treatment plan. Attend therapy appointments as scheduled and, if needed, take medications as directed.
- Exercise regularly. Physical exercise helps relieve depression, stress and anxiety and can redirect your mind to the activity at hand.
- Take care of yourself. Get enough rest, eat a healthy diet and take time to relax. Don't turn to alcohol or illegal drugs for relief.
- Reach out to your faith community. If you follow religious practices or traditions, you may gain comfort from rituals or guidance from a spiritual leader.
- Practice stress management. Learn how to better manage stress. Unmanaged stress can lead to depression, overeating, or other unhealthy thoughts and behaviors.
- Socialize. Stay connected with people you enjoy being around. They can offer support, a shoulder to cry on or a joke to give you a little boost.
- Plan ahead for special dates or anniversaries. Holidays, anniversaries and special occasions can trigger painful reminders of your loved one. Find new ways to celebrate or acknowledge your loved one that provide you comfort and hope.
- Learn new skills. If you were highly dependent on your loved one, for example, to handle the cooking or finances, try to master these tasks yourself. Ask family, friends or professionals for guidance, if necessary. Seek out community classes and resources, too.
- Join a support group. You may not be ready to join a support group immediately after your loss, but over time you may find shared experiences comforting and you may form meaningful new relationships.
- Conditions for further study: Persistent complex bereavement disorder. In: Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5th ed. Arlington, Va.: American Psychiatric Association; 2013. http://www.psychiatryonline.org. Accessed Aug. 14, 2014.
- Block SD. Grief and bereavement. http://www.uptodate.com/home. Accessed Aug. 14, 2014.
- Shear MK, et al. Complicated grief and related bereavement issues for DSM-5. Depression and Anxiety. 2011;28:103.
- Coping with the loss of a loved one. American Cancer Society. http://www.cancer.org/treatment/treatmentsandsideeffects/emotionalsideeffects/griefandloss/coping-with-the-loss-of-a-loved-one-intro-to-grief-mourning-bereavement. Accessed Aug. 4, 2014.
- Grief, bereavement, and coping with loss (PDQ). National Cancer Institute. http://www.cancer.gov/cancertopics/pdq/supportivecare/bereavement/HealthProfessional. Accessed Aug. 14, 2014.
- Shear MK. Grief and mourning gone awry: Pathway and course of complicated grief. Dialogues in Clinical Neuroscience. 2012;14:119.
- Simon NM. Treating complicated grief. Journal of the American Medical Association. 2013;31:416.
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