Third Phase of Resiliency:
" RELEASE"
Grief is a natural and normal response to loss, but it can also be very painful and overwhelming. There are many ways to release grief from your body and mind, and find comfort and healing. Here are some
suggestions:
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Cry. Crying is a healthy and instinctive way to express your emotions and release endorphins, which are natural painkillers. You can cry alone or with someone you trust, whenever you feel the need.
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Breathe. Breathing deeply and mindfully can help you calm your nervous system, reduce stress, and create awareness and connection with yourself. You can try this simple technique: as you exhale, imagine your lungs drawing the grief out of your body and expelling it as a dark fog. As you inhale, imagine your lungs pulling love and light from the sky and taking them deep inside.
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Walk. Walking or running in nature can help you soothe your body and mind, and release stress hormones. You can also use this time to reflect on your loss, talk to your loved one, or listen to music that resonates with your feelings.
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Write. Writing can help you process your emotions, express yourself, and gain insight and perspective on your situation. You can write in a journal, a letter, a poem, or any other form that suits you. You can use prompts, such as “What I miss most about you is…”, “What I learned from you is…”, or “What I want to say to you is…
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Reach out. Reaching out to others who understand what you are going through can help you feel less alone, share your experiences, and receive comfort and guidance. You can join a grief support group, such as this one, or talk to a friend, family member, counselor, or spiritual leader.
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Practice gratitude. Gratitude can help you appreciate what you have, focus on the positive aspects of your life, and foster a sense of meaning and purpose. You can practice gratitude by writing down three things you are grateful for every day, saying thank you to someone who helped you, or doing something kind for someone else3
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Be gentle with yourself. Grief is not a linear process, and everyone experiences it differently. There is no right or wrong way to grieve, and no set timeline for healing. Be kind and patient with yourself and do what feels right for you. Remember, you are not alone, and you will get through this.
Learn more:
3. blog.thewellnessuniverse.com
This phase involves letting go of the emotional attachment to the person or thing that was lost and moving on with life. Release is not forgetting or denying the loss, but rather accepting the reality and finding meaning and purpose in the new situation. Release is important for restoring a sense of balance, hope, and joy in life. Some of the skills and techniques that can help in this phase are gratitude, forgiveness, mindfulness, and self-care.
According to one model of grief, the third phase is acceptance, which is the final stage of the five stages of grief proposed by Elisabeth Kübler-Ross. Acceptance is when the grieving person recognizes that the loss is permanent and irreversible, and stops resisting or fighting the reality. Acceptance is not necessarily a happy or peaceful state, but rather a calm and realistic one. Acceptance allows the grieving person to adjust to the new normal and make plans for the future.
According to another model of grief, the third phase is reorganization, which is the last of the four phases of grief proposed by Colin Murray Parkes and John Bowlby. Reorganization is when the grieving person begins to return to a new state of normal, after going through the phases of shock, yearning, and despair. Reorganization involves re-establishing a sense of identity, autonomy, and competence, as well as forming new relationships and goals. Reorganization is a sign of resilience and recovery, but it does not mean that the grief is over or forgotten.
According to a third model of grief, the third phase is recovery, which is the last of the four tasks of mourning proposed by William J. Worden. Recovery is when the grieving person completes the tasks of accepting the reality of the loss, processing the pain of grief, adjusting to the new environment, and finding an enduring connection with the deceased. Recovery is when the grieving person takes the energy that was invested in the lost relationship and reinvests it in a new or existing relationship. Recovery is not a destination, but rather a process of growth and transformation.
1: Healthline - The Stages of Grief: How to Understand Your Feelings
2: Very well Health - The Four Phases and Tasks of Grief
3: PositivePsychology.com - The Psychology of Grief: The 4 Stages Explained
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There are different types of therapy that can help you release grief and loss, depending on your needs and preferences. Some of the common ones are:
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Cognitive behavioral therapy (CBT): CBT is a form of psychotherapy that helps you identify and change negative thoughts and behaviors that can affect your mood and coping. CBT can help you accept the reality of your loss, process your emotions, and find ways to cope with the changes in your life.
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Acceptance and commitment therapy (ACT): ACT is another form of psychotherapy that encourages you to accept your feelings and circumstances and focus on what matters to you. ACT can help you let go of the emotional attachment to your loved one and find meaning and purpose in your new situation.
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Group therapy: Group therapy is a form of therapy that involves meeting with other people who have experienced similar losses. Group therapy can provide you with support, comfort, and guidance from others who understand what you are going through. You can also learn from their experiences and coping strategies.
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Grief yoga: Grief yoga is a form of yoga that combines physical movements, breathing exercises, and meditation to help you release grief from your body and mind. Grief yoga can help you soothe your nervous system, reduce stress, and create awareness and connection with yourself and your loved one.
These are just some examples of the types of therapy that can help you release grief and loss. You can also try other forms of therapy, such as art therapy, music therapy, or animal-assisted therapy, that suit your interests and needs. The most important thing is to find a therapist or a group that you feel comfortable and safe with, and that can help you heal and grow.
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SISTERS of GRIEF
