Self Help Guide
The effects of grief You may experience many different feelings, thoughts, physical sensations and behaviours when trying to cope with grief. The following exercise can help you identify some of the effects that you may be experiencing. Select the ones you regularly experience and try to think of a recent example:
Emotional • Sadness/Tearful • Anger/Vengeful • Shocked/Dazed • Numbness • Frustration • Overwhelmed/ Helpless • Anxiety/Fear • Loneliness • Guilt/Sense of being punished Your example ................ .................................... Behavioural • Social withdrawal • Dreams/Nightmares • Avoidance of reminders • Searching or calling out • Not talking about the loss • Putting off practical arrangements Your example ................ ....................................
Thinking process • Confusion • Preoccupation
Physical • Breathlessness • Weakness in the muscles (‘shakiness’) • Fatigue/Lack of energy • Dry mouth/Urge to keep swallowing • Nausea • Pain (headaches, chest and muscle pain) • Loss of appetite • Poor concentration
• Sense of presence • Continually asking why? • Forgetful • Continually thinking of ‘what if’ scenarios Your example ................ ....................................
• Disturbed sleep • Restlessness or over-activity
Your example ................ ....................................
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