Talking it Out

Why It Helps: Sharing your feelings with someone you trust—whether it’s a friend, family member, or counselor—can help lighten the emotional load

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Suggestions:

• Talk to a parent, guardian, or other trusted adult who can offer support.

• If talking face-to-face feels too hard, consider texting or writing a letter to express what you’re feeling.

• Join a teen grief support group, either online or in person, where you can connect with others who understand. See here

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Physical Activity

Why It Helps: Moving your body can release pent-up emotions and help reduce stress. Exercise is known to improve mood and is a healthy outlet for overwhelming feelings.

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Suggestions:

• Go for a walk or run, especially in nature, to clear your mind.

• Try yoga or stretching, which can help calm both your body and mind.

• Dance to your favorite music as a way to release emotions.

Mindfulness and Relaxation

Why It Helps: Mindfulness helps you focus on the present moment, which can calm the mind when you’re feeling overwhelmed by grief. It can also help you manage feelings of anxiety or sadness.

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Suggestions:

• Deep Breathing: Practice simple breathing exercises, such as inhaling slowly for four seconds, holding for four, and exhaling for four.

• Meditation: Even a few minutes of quiet meditation can help you feel grounded. Use apps or online videos to guide you through basic meditation.

• Body Scans: Lay down and focus on relaxing each part of your body, starting from your toes and working your way up.

Self-Care Basics

Why It Helps: Taking care of your physical health—eating well, sleeping, and staying hydrated—can make it easier to manage emotional stress.

Suggestions:

• Sleep: Grief can disrupt sleep, but sticking to a routine can help. Try to go to bed and wake up at the same time each day.

• Eating Well: Even if you don’t feel like it, try to eat balanced meals. Your body and brain need nutrients to process emotions.

• Hydration: Drink plenty of water. Staying hydrated can improve energy levels and help you feel less sluggish.

• Rest & Fun: Make time for things that make you feel good, like reading, watching a favorite show, or spending time with a pet.​

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Peer Support

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• Why It Helps: Sometimes it’s easier to talk to other teens who are going through something similar. Peer support can offer a sense of understanding and validation.

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• Suggestions:

  • Talk to a close friend about how you’re feeling if both of you feel comfortable, and surround yourself with people that lift you up.

  • Engage with social media communities for teens dealing with grief (but be cautious of misinformation or unhelpful advice online).

  • Consider writing to or connecting with a pen pal who has also experienced loss.

Professional Help

• Why It Helps: There’s nothing wrong with seeking help from a counselor or therapist when grief feels overwhelming. Sometimes, having an expert to guide you through your feelings can make a huge difference.

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• Suggestions:

  • If you’re struggling to cope, talk to a school counselor or ask a parent to help you find a therapist who specializes in grief.

  • Therapists can help you work through complex feelings and offer tools for managing them.