Navigating Grief and Loss: 6 Ways to Balance Emotions Through Grief

Grief can feel like a turbulent storm, triggered by loss or upheaval. One unexpected challenge of dealing with grief is emotional dysregulation, disrupting our sense of balance and stability. Understanding this dance between grief and emotional turmoil is crucial as we navigate the journey through heartache. 

Grief is a delicate balance between light and shadow, joy and sorrow. But when emotional dysregulation enters the picture, this balance is thrown into chaos. You might find yourself saying things such as I don’t know who I am anymore, I’m drowning in my emotions, I'm stuck in a constant state of chaos, I’m losing control over everything. As grief counsellors, we’ve seen many manifestations of emotions surrounding loss. 

Emotional dysregulation presents in different forms, like intense mood swings, impulsiveness, and trouble concentrating, making it hard to focus on tasks and responsibilities. Additionally, emotional dysregulation may lead to outbursts of anger, uncontrolled crying, or dissociation episodes, where individuals feel disconnected from reality and might have a hard time functioning in their daily lives. These symptoms can leave us feeling overwhelmed, disconnected, and stuck in negative emotions when navigating grief.

These emotional outbursts originating from grief can be frightening and overwhelming for both the individual experiencing them and those around them, further complicating relationships and social interactions.

To manage emotional dysregulation effectively, we need to cultivate awareness and practice healthy coping strategies. As Vancouver grief counsellors, we help our clients practice ways to balance their emotions. 

Here are six effective ways to find balance amidst emotional turmoil:

1) Mindfulness for Grief and Grounding Techniques

These mindfulness for grief and grounding techniques offer a sanctuary amidst the storm, allowing us to anchor ourselves in the present moment and find refuge from overwhelming emotions. Deep breathing, body scans, and grounding exercises can help regulate emotions and restore balance.

2) Emotional Awareness and Acceptance

By acknowledging and accepting our emotions without judgment, we can cultivate a deeper understanding of our inner landscape. This self-awareness allows us to navigate emotions with greater ease and compassion.

We offer a free grief and loss workbook which helps people begin to identify and process emotions. This can be a first step to becoming more aware of your feelings around the loss of a loved one or a difficult transition that may be causing feelings of grief.  

3) Healthy Coping Strategies for Grief

Engaging in activities like exercise, creative expression, or spending time in nature provides outlets for pent-up emotions and offers relief. Building a toolkit of healthy coping strategies for grief is essential for managing emotional dysregulation effectively.

4) Seeking Support and Connection

Sharing our burdens with others and receiving empathy and understanding is vital for navigating emotional turmoil. Whether through therapy, grief support groups, or meaningful connections, seeking support can provide comfort and perspective during difficult times. 

5) Virtual Therapy or In-person Counselling

Working with a skilled and compassionate counsellor can provide valuable guidance in acquiring techniques to regulate mood and emotions. Cognitive therapies like CBT and DBT are particularly effective in teaching these skills. Additionally, I've personally guided clients through yoga exercises, aiding them in restoring nervous system regulation. Our online grief counsellors in Vancouver offer virtual therapy across Canada. Book a complimentary 15-minute call to find the right support for you!

6) Self-Compassion and Self-Care

Treating ourselves with kindness and compassion, especially during moments of distress, is crucial for emotional well-being. Engaging in self-care activities and nurturing hobbies replenishes our energy and fosters resilience.

These six strategies offer pathways to navigate emotional dysregulation, promoting healing and resilience amidst life's storms. By cultivating mindfulness, emotional awareness, healthy coping strategies, support and connection, and self-compassion, we can find balance and empowerment in the face of adversity.

Grief and loss are among life's toughest challenges, experiences we all encounter at some point. However, they also offer a chance for healing and growth. By facing these hardships, we emerge stronger and wiser, knowing that if we can overcome this, we can conquer anything and accomplish the impossible.

Sources:

Eisma, M. C., & Stroebe, M. S. (2021). Emotion Regulatory Strategies in Complicated Grief: A Systematic Review. Behavior Therapy, 52(1), 234-249. doi: 10.1016/j.beth.2020.04.004

Peña-Vargas, C., Armaiz-Peña, G., & Castro-Figueroa, E. (2021). A Biopsychosocial Approach to Grief, Depression, and the Role of Emotional Regulation. Behavioral Sciences, 11, 110. doi: 10.3390/bs11080110

Written by: Patricia Gonzalez

Patricia is a Registered Professional Counsellor (RPC-C), at Adventuring Loss with a focus on grief, anxiety, depression and overwhelm. She also provides burnout coaching and can offer counselling for Spanish-speaking clients.

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