Healing from Loss: Helpful Strategies for Coping With Heightened Anxiety
After losing a loved one, you expect to feel deeply sad. People often conceptualize grief as a pervasive sense of sorrow that affects every area of your life, sapping your energy and making it difficult to focus on anything except your loved one’s passing. Yet grief can also bring up intense anxiety around your future, as well as your own morality.
If you’re mourning someone you loved, you may be wondering what your future will look like without them in it, and worrying about what comes next for you. At the same time, you might find yourself ruminating on your morality and experiencing high levels of stress over everyday activities like driving.
The anxiety that often accompanies loss is an under-discussed aspect of grief. Let’s explore a few helpful ways to manage heightened anxiety in the midst of grief.
Physical Self-Care
Practicing self-care when you’re grieving can feel like a tall order. However, if you’re not getting enough sleep, eating enough, or moving your body, you’re more likely to experience anxiety.
You do not have to commit to massive lifestyle changes right away. Instead, think about setting a consistent bedtime and reducing your screen time before bed. Try purchasing nutritious ingredients for meals that require minimal preparation. Incorporating a daily walk into your schedule can help alleviate your anxiety, even if you don’t have the energy for intense workouts.
Meditation and Grounding Techniques
Meditation can be a powerful way to bring your mind back to the present and find relief from anxiety. If you find it hard to sit in silence, you can experiment with listening to guided meditations. Chances are, you’ll find some tracks specifically intended for people struggling with grief.
Sometimes, it can be hard to meditate when you’re grieving. You may find that tuning out the noise of the world and noticing your innermost thoughts brings up memories of your loved one. If meditation is not right for you at this time, you can try other grounding techniques. This could include anything from slowly breathing in and out to the count of four, or taking off your shoes when you’re outside to feel the dirt under your feet. Grounding strategies encompass anything that helps you get in touch with your immediate surroundings so that you can be present.
Find Healthy Forms of Escapism
When you’re dealing with grief-related anxiety, escapism is occasionally warranted. Watching comforting movies, reading books that allow you to “travel” somewhere else for a while, or listening to podcasts about topics that have nothing to do with grief can be a welcome break. Identify a few escapist activities you can turn to when you need relief.
Connect With Your Loved Ones
If you’re grieving, you might isolate yourself from your social circle. But isolation only exacerbates anxiety. Reconnecting with people who care for you can ease your anxiety. Knowing that you’re supported tells your mind and body that you are safe and secure.
Gradually Return to Your Normal Activities
Maybe some activities, like driving or flying on planes, have become particularly anxiety-inducing after the loss of your loved one. You’re scared that something might go wrong, so you avoid engaging in activities that pose a safety risk, however minor. Taking small steps to get back to these activities can help you let go of these feelings. For example, you may want to start by going for short drives around the block, then driving on the highway with a friend.
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Are you struggling with anxiety in the wake of a loss? Reach out to my practice to find out how anxiety treatment can help you cope with this anxiety in a healthy way.
