10 Gentle Things You Can Do in Grief

Grief has a way of slowing us down. It can feel heavy, exhausting, and all-consuming. In those times, it’s important to remember that while we can’t take away the pain, we can take small, simple steps that help us keep moving…both symbolically and physically.

Here are 10 gentle things you can do in grief. They’re not about “fixing” the loss (because grief isn’t something to fix). Instead, they’re about caring for yourself, honouring your loved one, and finding ways to move forward one small step at a time.

1. Keep your body moving

When grief weighs us down, even the smallest movements matter. Take a short walk each day—alone or with someone you trust. Look at the trees, the buildings, or the flowers along the way. Think of your loved one, cry if you need to, or simply notice your surroundings. And if all you can manage is walking to the bathroom and back, that’s okay too. Movement, however small, matters.

2. Notice what you can do

Grief often makes us feel powerless. Try naming three things you were able to do today. They don’t need to be big—making tea, getting dressed, or sending a text all count. Focusing on what you can still do, however simple, reminds you that life is still moving forward.

3. Engage with the wider world

Spend 30 minutes or an hour connecting to what’s happening beyond your own loss. That might mean watching the news, reading the paper, or scrolling through updates online. This isn’t to minimise your grief—it’s to remind you that while your world has changed, the bigger world continues, and that perspective can be grounding as time goes on.

4. Keep sending love

Love doesn’t stop when someone dies. You can still actively love them. In quiet moments, say in your heart: I’m sending you love. I’m surrounding you with love. Repeat it before bed, when you wake, or anytime thoughts of their death overwhelm you. It’s a way of staying connected in love, not just in loss.

5. Give yourself healthy distractions

You don’t need to sit in pain every second of every day. It’s okay to watch that TV show again, to re-read your favourite novel, or to lose yourself in a football match. Distractions are not avoidance—they’re necessary breaks for your mind and heart.

6. Talk about your loss

Grief must be witnessed. Find the people in your life who can hold space for you—those who will listen deeply rather than rush to “fix” things. It can help to say upfront, I don’t need solutions, I just need someone to hear me. Sharing your story lightens the burden, even if just a little.

7. Recognise what continues

When everything feels broken, notice what still carries on. Maybe it’s your job, your pets, or even the fact that your fingernails and hair are still growing. Life has a quiet way of continuing, even through devastation. Most importantly, your love for the person who died still continues—and always will.

8. Do something kind for yourself

Many of us are used to caring for others first. Grief is a time when you need care too. Treat yourself kindly: take a long bath, book a massage, enjoy your favourite meal without guilt, or simply allow yourself a rest. These small acts remind you that you’re still here, and you still matter.

9. Revisit your own dreams

Write down three things you wanted to do in your life—before your loved one died, or perhaps even with them. Is there a place you still want to visit, a hobby you always meant to try, a story you wanted to write? Your loved one took pieces of your life with them, but your own pie—the whole of who you are—is still here. Ask yourself: What kind of pie am I? What do I still want to be or do?

10. Do something for someone else

In the early stages of grief, this may feel impossible. But in time, even the smallest acts of kindness—donating spare change, sending a supportive message, holding the door for someone—can shift your energy outward. Helping others, even in small ways, reminds us we are still connected to the world and capable of giving.

A gentle reminder

These 10 things aren’t meant to overwhelm you. Try them one at a time, at your own pace. Grief takes time, but small steps—walking, talking, noticing, loving, connecting—can begin to bring healing.

Above all, these practices honour both your loved one and yourself. Because to keep living, even through grief, is one of the most powerful ways to honour the life that touched yours.

Willow Therapeutic Coaching