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Strategies for Working Through Loss
seek and accept support
express your loss
your feelings are real
stay off social media
drink more water, less caffeine
go for a walk/run/hike/bike ride
find a new hobby
stay connected to family/friends
do something supportive for a neighbor
play your instrument or sing
Practice Self-Care
Take time out for self-care. Pursue reliable information. Step away when you need to. Remember the following:
Drink Water
Get Outside
Stay Active
Make Time for Laughter
Be Kind
Journal
Mindfulness activities
Squeeze Muscles: Starting at your toes, pick one muscle and squeeze it tight. Count to five. Release, and notice how your body changes. Repeat exercise moving up your body.
Belly Breathing: Put one hand on your stomach and one hand on your chest. Slowly breathe in from your stomach (expand like a balloon) and slowly breathe out (deflate).
Meditation: Sit in a relaxed, comfortable position. Pick something to focus on, like your breath. When your mind wanders, bring your attention back to your breath.
Blowing Bubbles: Notice their shapes, textures and colors.
Coloring: Color something. Focus on the colors and designs.
Listening to Music: Focus on the whole song, or listen specifically to the voice or an instrument.
Signs of Stress
YOUR BEHAVIOR:
An increase or decrease in your energy and activity levels
An increase in your alcohol, tobacco use, or use of illegal drugs
An increase in irritability, with outbursts of anger and frequent arguing
Having trouble relaxing or sleeping
Crying frequently
Worrying excessively
Wanting to be alone most of the time
Blaming other people for everything
Having difficulty communicating or listening
Having difficulty giving or accepting help
Inability to feel pleasure or have fun
YOUR BODY:
Having stomach aches or diarrhea
Having headaches and other pains
Losing your appetite or eating too much
Sweating or having chills
Getting tremors or muscle twitches
Being easily startled
YOUR EMOTIONS:
Being anxious or fearful
Feeling depressed
Feeling guilty
Feeling angry
Feeling heroic, euphoric, or invulnerable
Not caring about anything
Feeling overwhelmed by sadness
YOUR THINKING:
Having trouble remembering things
Feeling confused
Having trouble thinking clearly and
concentrating
Having difficulty making decisions
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