12 Common Grief Activities for Adults

Grief is always a challenging process. You might feel like you don’t want to do anything with your time, and you might not even feel like you can get out of bed.

However, getting out of bed and at least trying to do something can help you feel better. Grief activities can allow you to process your emotions, to change your mind, or simply to pass the time.

Look at these 12 grief activities for adults and choose one that might make you feel good momentarily.

Above all, remember to take it one day at a time.

1. Engage in grief counselling

If you are having trouble processing your emotions, you could seek support in the form of grief counselling. It can provide emotional support and allow you to share your thoughts and feelings in a safe environment.

The best part about grief counselling is that it’s available online. You don’t have to leave home while coping with grief.

2. Make a comfort kit

Making a comfort kit will serve as a reminder to practice self-care. Gather a few items that can help you feel better when things get difficult, and put them in a pretty box or bag.

Include tissues, essential oils or candles with a soothing smell, and perhaps a souvenir or meaningful quotes that give you hope.

3. Write down how you feel

Writing down your feelings in a journal is another grief activity that can help you process your emotions. Whether you are sad, desperate, angry, scared, or in pain, write it down for a few minutes in a journal.

And then try to let go of those negative feelings.

4. Write a memory journal

Instead of writing down how you feel day after day, you could start a memory journal. Simply grab a notebook and write details about your loved one and what makes you think of them.

For example, you could write about their favourite movie or place to visit.

5. Make a memory box

Alternatively, you could make a memory box. You could simply get a pretty container that used to belong to your loved one or decorate a cardboard box or a jar. You could then write memories of your loved one on paper, add them to your memory box, and read them occasionally.

6. Take care of a plant

Caring for and feeling responsible for a plant could help you get through the day. Get a plant, water it regularly, and ensure it’s healthy. You could also plant a flower or a small herb garden.

If you have a plant that used to belong to your loved one, this activity would be even more meaningful.

7. Pamper yourself

Pampering yourself could make you feel better and even help you sleep better at night. Take a warm bath with salts, and light a few scented candles. When you’re done, go to bed.

You could also enjoy some home spa treatments alone or with a compassionate friend. For example, you could get a face mask, apply moisturizer, and do your nails.

8. Start a puzzle

If you need a grief activity that will simply help you change your mind for a moment, you could start a jigsaw puzzle. It doesn’t matter if you never finish it.

You could also get your mind busy with crossword puzzles, Sudoku, or word games.

9. Create some art

Creating art can distract you from your grief and have a calming effect. It doesn’t matter if you can’t draw or paint, as you don’t need to show what you create to anyone else.

Colouring in an adult colouring book, doing a paint-by-numbers canvas, making a bracelet with beads, crocheting, knitting, or crafting are all good examples of grief activities for adults.

10. Take photos

If you don’t feel like creating something with your hands, you could simply go out in nature and take photos. Take photos of trees, flowers, clouds, birds, or anything inspiring.

You could then share your photos with a friend or even have some of them printed out.

11. Go for a walk

It’s important to move your body and get some exercise, even when you don’t feel like it. Try to at least go for a short walk around your neighbourhood.

If you feel up to it, you could visit a park or a special place where your loved one used to enjoy going.

12. Join an exercise class

Finally, consider joining an exercise class if you feel moving would be beneficial. It will give you a good reason to leave your home at least once a week and to meet other people.

You don’t have to speak with anyone if you don’t feel like it. All you have to do is show up, move your body, and do your best.

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