Step 5 and Grief


You will find the directions for all of these techniques in the Steps to Happiness drop  downs under step 5

Deep Breathing

Practice deep breathing at least 3 times a day if you are grieving. Literally stop yourself and do this.  It will help to relax you.  This is especially important to do when you have to do something that you know will be hard.  When you are trying to survive the funeral, deep breathing can make all the difference in the world.

Remember In through your nose for a count of 4

Hold for a count of 2

Out through your mouth for a count of 6


Progressive Muscular Relaxation

Do this every night before bed to help you get to sleep. Also try to do it at least once during your day.  More if you can find the time.  It’s important to relax your muscles when you are stressed.  When we are feeling mentally tense, we physically tense up our muscles.  It’s just natural.  So try to relax your muscles and you will relax your mind.



Every night when you go to bed, visualize your happy place. It may just allow you to get much needed sleep.  You will probably want to include your loved one who died into your visualization.  Try not to.  Try to see yourself happy and relaxed on your own. After a few weeks have passed try to visualize yourself doing things on your own that are making you nervous.  For instance maybe there is a holiday coming up that you don’t want to face without your loved one.  Try to visualize yourself participating in holiday activities and being at peace.  You may not be happy, but you will be at peace.  Then when you actually have to do it, you will find it a little easier. You still won’t enjoy it.  You won’t be glad you are alone.  But, it just might keep you from breaking down.  It might give you just the amount of peace you need to get through it.  Try it.  It can’t hurt.