Navigating Grief Workbook: Evidence-Based Exercises to Move through Grief and Heal by Anna Darbonne PsyD

Author:Anna Darbonne PsyD [PsyD, Anna Darbonne]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2023-03-15T00:00:00+00:00

Whom and/or what are you mourning? Why do you treasure them/it? In what ways can you carry them/it forward with you—through grief and beyond?

TIPS FOR HANDLING SADNESS: SHEDDING TEARS AND TOXIC NARRATIVES

Sadness is a hallmark of grief—perhaps the emotion most of us are terrified of feeling. We worry about being lost in it, overcome by it, or never escaping it. Sadness from grief does become a companion, an underlying emotional shadow behind all we do. Try these two practices to find moments of relief from this ever-present emotion:

1. Cry. Crying is a natural healing superpower, not a sign of weakness. Humans are the only animals who shed emotional tears. These tears of grief contain leucine-enkephalin, an endorphin that reduces pain and improves mood. Thus, we have a built-in mechanism for releasing emotion, alleviating suffering, and triggering the relaxation response.

2. Challenge your narrative. Sadness often gets buried in thoughts or beliefs that distract us from the pain. Notice and gently challenge those narratives through cognitive reframing. This means shifting your focus from the obvious problem to viewing this challenge in ways that highlight the positives or the opportunities available. For example, you can view yourself as the flawed common denominator when potential new jobs or relationships end before they start. Or you can mentally thank the would-be employers or partners for saving you from spending time and emotional investment in a commitment that wasn’t going to be the best fit. This doesn’t mean putting a silver lining on everything—it’s simply a way of being open to helpful, hopeful, and more realistic possibilities.

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