Grief can feel like a tidal wave—sudden, overwhelming, and disorienting. In the midst of loss, even the simplest tasks like eating or getting out of bed can feel monumental. But according to Pine Rest therapist Grace Wojdak, one of the most powerful ways to begin healing is by returning to the basics: food, touch, and movement.
These three elements—essential since infancy—become lifelines during grief.
Food/Nourishment doesn't have to be gourmet or perfectly balanced. Think small, protein-rich snacks like Greek yogurt, trail mix, or peanut butter crackers. Hydration matters, too—keep water bottles within reach and sip throughout the day.
Touch/Connection may be harder to come by if you've lost someone close. But it can be found in extra hugs from family, talking with a trusted friend who won't try to "fix it," from getting a spa service. Human connection, in any form, helps soothe the nervous system and reminds us that we're not alone. Also nurture your connection with yourself; that could look like practicing mindfulness, immersing yourself in nature, or journaling about your grief experience.
Movement/E-Motion doesn't mean hitting the gym. Our emotions need a physical outlet—including breath, movement, and sound—to release tensions and move the stress chemicals out of our bodies. Some ideas include a brisk walk around the block, gentle yoga stretches, or any exercise you prefer.
Wojdak emphasizes that grief is not a problem to solve, but a process to honor. By tending to these basic needs, we create space for healing, one small step at a time. There's no "right" way to grieve—only your way. And sometimes, the most compassionate thing you can do is simply eat a snack, reach out, or take a breath.
Grief Classes and Therapy at Pine Rest
If you need help navigating grief, you're not alone. Wojdak offers grief classes designed to support healing in a safe, compassionate space. Pine Rest also provides individual counseling for all ages in person at most of their clinics and through teletherapy.
Learn more about Grief and Therapy at Pine Rest.
Courtesy of Pine Rest Christian Mental Health Services.
