Millions of people are dealing with losses.
During the health crisis, some people were unemployed. Others lost a person close to them.
Maybe your life at home has been negatively affected. Recognizing and processing your feelings can help you deal with personal, relationship or financial tragedies.
If you are dealing with a loss, you can take some steps to start the recovery process. The first is to determine what stage of grief you are in and what it means.
Grief leaves a lasting mark on the brain and can cause many physical and mental problems. It can make people feel sad, moody, inattentive, avant-garde or irritable. It may even cause sleep problems.
Although the models are different, many counselors follow the “Five Stages of Grief” (Kübler-Ross Grief Cycle) to help patients. The five stages are:
- deny – This is usually the first stage (some people will quickly get into anger). When faced with unexpected or tragic situations, many people will resist the facts or enter an unbelievable state.
- anger – As the situation develops, many people become angry and may even start to blame others. This is especially true when there is an avoidable or meaningless tragedy.
- bargain -When people feel helpless and vulnerable, they may try to regain control through statements such as “if only”, such as “if only we will get a second opinion.”
- depression -Depression may manifest as mourning, sadness, regret, helplessness or despair.
- acceptance – People at this stage are used to what happened and are trying to figure out how to continue their lives. Some people can reach this stage only through hard work. Sadly, some people never fully reach this stage.
If you are in grief, it may be helpful to work throughout the cycle. Here are 6 other strategies for dealing with losses and recovering from grief…
6 beneficial ways to deal with grief and loss
1. Don’t avoid your mood
The healthy way to deal with grief is to allow yourself to express painful emotions. In a private place, release your feelings: crying, beating on the pillow, and even screaming if necessary.
In the long run, avoiding painful thoughts, feelings and memories may do more harm than good. Studies have shown that avoidance increases the possibility of many psychological problems, which may lead to emotional problems, overeating, persistent pain, low academic performance and so on.
2. Write it down
Suppressing one’s emotions (negative emotional energy from sadness, inner gui, anger, etc.) can lead to harmful behaviors and coping methods. Whenever you encounter sadness, write down your feelings in your diary or notebook. This can help bring in opinions, and opinions are often lost in an emotional crisis.
The diary process makes sad thoughts a place of life outside of the brain. After expressing these concerns, they usually lose energy and urgency, which will help you relax mentally. Writing a diary 10 minutes before going to bed can alleviate your worries and make you feel comfortable.
3. Overcoming painful memories
One useful way to overcome emotional trauma or sadness involves breaking the bonds of the past. This exercise is based on the belief that negative emotions and behaviors are usually caused by inaccurate or unhealthy memories.
Whenever you have painful or destructive memories or feelings, please write down the answers to the following 5 questions:
- When was the last time you struggled, destructive memory or feeling or emotional pain? Detailed description.
- How did you feel? Describe the main emotions.
- In your mind, imagine yourself on a train going back in time. Back to the time when it felt like. Record events in detail.
- Can you go back to the moment you first felt this way? Write down the details of the original event.
- If you have determined the origin of feelings, can you reprocess them with the mindset of an adult or parent, thereby disconnecting them? Knowing that what happened in the past belongs to the past, and what is happening now is important, so that you can consciously break the emotional bridge with the past.
This technology has helped many people who are plagued by grief and loss. Remember, this process can clear painful memories.
When you are ready, consider volunteering in a homeless shelter, food bank or animal shelter. Serving others can relieve pain, improve health and happiness, and make you feel grateful for the positive things in life.
Volunteering for a cause you believe in can give you some expectations and is a great way to find like-minded friends. Performing any of these activities with a partner or team can increase contact and enrich the experience. In addition, by sharing your experience, you may be able to help others who are dealing with losses.
5. Don’t rush to recover
It is important to realize that people react differently to losses. Some people quickly rebound from trials or trauma. Others may need more time to stand up.
Try to be patient during this difficult time. Although the natural trend is to speed up the recovery period, there is no set time limit. Just as grief is a process, so is recovery.
6. Ask for help
Although isolating yourself during difficult times may be the safest option, isolating yourself from the world can make you more sad. Resist the urge to shut out individuals who might provide you with encouragement and support.
Connect with friends and family and let them know when you are emotionally overwhelmed. If necessary, seek professional help, but don’t go it alone.
Where to seek help
Many people get guidance and emotional support from talk therapy. Talking with a well-trained therapist or counselor can greatly improve your vision and get rid of the challenges in life.
In these uncertain times, your mental health is as important as your physical health. If you have to deal with anger, grief, sadness or emotional issues, you don’t have to continue struggling alone.
Amen Clinic provides outpatient and telemedicine (by phone and video conference) services. To learn more about the full range of services at Amen Clinic or to make an appointment, please call 866-347-6076.
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This article, “How to Cope with Grief and Loss in Hard Times, a Useful Way” first appeared on the BrainMD Health blog.