Healing with Heart Early Grief Bereavement Newsletter - Honoring Love, Embracing Hope
“Some Ɵ mes the smallest memories can fi ll your heart with the greatest love.”
— Author Unknown
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Compassionate Reflections
You have recently experienced the death of someone close to you, and the funeral or memorial service is likely over. Those who came from a distance have gone home. Friends nearby seem to be getting back into their usual routines again. For you, however, life is anything but normal. Maybe the reality of it all has yet to even sink in. If this is the case for you, know that a sense of numbness and disbelief can help you survive your early grief; it lets you absorb the impact in small pieces. There is little time in the first weeks to tap into your grief anyway. Business matters need to be settled, phone calls made, and thank-you notes written. In spite of so much to do, it’s important to be realistic in the expectations you have for yourself. Be patient and work at a reasonable pace, as you are likely worn-out. Also, be aware that when emotions are running high, tensions and misunderstandings with or between family members can easily surface. There may be disagreements over how to divide your loved one’s possessions, or irritation with the different way each person expresses their grief. This demands a spirit of tolerance and cooperation by all. Lastly, don’t forget that taking care of yourself is extremely important at this time for the sake of your physical and emotional health. If you were involved in the care of your loved one, you may have put your own needs on the back burner. Review the “Survival Guide for Early Grief” on the reverse side and post it in a prominent place as a reminder to make self-care a priority in the days and weeks ahead. You owe it to yourself. May you have health and peace in this time of grief.
Taking Care of Yourself
Attend To Your Physical Health Drink plenty of fluids. They help flush out the toxins that result from stress. Drink a minimum of 8 to 10 - 8 oz. glasses a day, unless you need to restrict fluids. Limit intake of caffeine and alcohol, as they tend to dehydrate. Eat 5 or 6 Small Meals A Day Or eat one item of food every 2-3 hours. Keeping an even blood sugar helps curb emotional swings. Engage In Physical Exercise A brisk 10 to 20 minute walk, daily, can do wonders for your body and spirit, and help you focus better. Rest during the day. Take breaks from whatever you’re doing to take a nap or just rest. Breathe Breathe deeply to help you relax. Count to 5 as you inhale and again as you exhale. Listen to calm music or picture yourself in a serene setting. Create Bedtime Routines Create bedtime routines to help you sleep. Go to bed at the same time each night , or drink a cup of warm milk. To help you fall asleep, say a short repetitive prayer or count sheep. If your spouse died, try sleeping in a different room or curl up with a large pillow. If you would like to speak to someone about your loss, please contact our Counseling Department at (760) 737 -2050. If nothing helps, contact your doctor.
Common Reactions to Grief
Listed below, in no set order, are some common responses to grief. Perhaps you will identify with some of these.
• Disbelief, Shock, and Numbness : There is a sense of unreality about your loss. You hope it’s just a bad dream. The numbness can be a way of “cushioning” yourself until you can face the emotions of grief. • Anger : It can be directed at yourself, others, God, the one who died, or the persons who provided care. You look for somebody to blame. And there are more questions than answers: “Why them?” “Why now?” “How could God allow this?” • Relief : This is a common emotion after the death of someone who has endured a long-term illness. You may feel relief for yourself as well as for your loved one. However, sometimes feeling relieved is accompanied by guilt. • Guilt/Regret: You may blame yourself for not doing enough. You might say “if only I would’ve or could’ve.” In time, this emotion will likely pass. If you continue to believe you did something wrong and are unable to forgive yourself, seek help from someone who can listen nonjudgmentally. • Loneliness : Visitors have left and the house may seem so quiet and empty. You may wonder how you can go on like this! Reaching out to others for support is crucial so try not to isolate yourself.
• Anxiety/Panic : C.S. Lewis once said, “No one ever told me that grief felt so like fear.” Emotions of grief can feel foreign and scary! You may feel as though you’re losing your mind and won’t be able to function. You may also fear the future and worry something else might happen. Try to calm down with a brisk walk or an activity that distracts you. Contact your doctor if symptoms become too intense to handle on your own. • Sadness : You don’t enjoy activities or people anymore. Life feels like the pits. You may not care whether or not you wake up tomorrow. There are days when the sadness might feel overwhelming and other days it doesn’t feel as intense. If you feel immobilized by your sadness or have thoughts of harming yourself, please seek professional help. • Confused/Disoriented : You feel disoriented and find it difficult to concentrate. You forget where you put things and have trouble following conversations. Be patient with yourself. Make lists. Do tasks for 15 minutes at a time. Ask others to remind you of appointments you may have. Be flexible with your expectations in resuming social activities. Common Reactions to Loss Listed below, in no set order, are some common responses to loss. Perhaps you will identify with some of these.
A Survival Guide for Early Grief
Some Typical Reactions You May Experience: • A wide range of thoughts and feelings, including a sense of unreality and disbelief.
• Physical symptoms, such as shakiness, a tight throat, queasy stomach, and bodily aches.
• Inability to sleep, lack of appetite, fatigue and exhaustion.
• Difficulty focusing and making decisions, or feeling like you're going crazy. Thinking more about the person's death or illness than their life.
• A resurgence of grief for prior losses.
Seek Support From Family and Friends
• Ask for help with everyday tasks or simply to be with you for periods of the day.
• Talk or write about your feelings and cry when you feel like it.
• Ask for private time when you need it, but do not be alone all the time.
• Try to overlook statements that seem insensitive, or gently correct when others offend.
• Celebrate your loved one's life in private and with family and friends. Engage in some stress relieving exercises.
FEBRUARY 2026 SUPPORT GROUPS Where Grief Meets Community
Sharing your experiences can ease feelings of isolation, provide emotional relief, and help you gain insight and coping strategies. Whether you choose to speak or simply listen, support groups can be a powerful step toward healing. Our support groups offer a safe, welcoming space to share, learn, and heal. Most groups are held online via Zoom. All California residents are welcome. Space is limited, and registration/screening is required.
General Grief & Loss Group Thursdays ǀ 10:30 AM – Noon Partner/Spouse Loss Group Mondays ǀ 1:00 – 2:30 PM Mondays ǀ 6:00 – 7:30 PM Tuesdays ǀ 11:30 AM – 1:00 PM
Sudden & Unexpected Loss Group Wednesdays ǀ 5:30 – 7:00 PM In-Person General Grief Group 2 ND & 4 th Wednesdays ǀ 5:00 – 6:30 PM Fridays ǀ 12:30 – 2:00 PM Call for location Movement Through Grief Group Fridays ǀ 11:00 AM – Noon Call for location Journey Through Grief Book Club Every other Monday ǀ 5:30 – 6:30 PM Call for dates and book selection
Wednesdays ǀ 5:30 – 7:00 PM NEW 1 st and 3 rd Wednesdays ǀ 4:00 – 5:30 PM Thursdays ǀ 11:30 AM – 1:00 PM
Caregiver Support Group Tuesdays ǀ 11:00 AM - Noon Parent Loss Group Tuesdays ǀ 1:00 – 2:30 PM
Healing Through Creativity – Expressive Arts Grief Support Group for Adults NEW Eight-Week Session. $120 for the series. Fridays ǀ 1:00 – 3:00 PM (Mar. 6 – Apr. 24, 2026) Escondido - Call for more information First session on March 6
1 st and 3 rd Wednesdays ǀ 6:00 – 7:30 PM 2 nd and 4 th Thursdays ǀ 6:00 – 7:30 PM Young Adult Grief Group Wednesdays ǀ 5:30 – 6:30 PM Child Loss Group 1 st and 3 rd Mondays ǀ 6:00 – 7:30 PM 1 st and 3 rd Wednesdays ǀ 6:00 – 7:30 PM
Griefinfo@ehospice.org ǀ 833.349.2054 to register or for more information. https://elizabethhospice.org/grief-support/
We offer specialized peer-based support groups for children ages 3-17 at our children’s grief centers in Escondido and Mission Valley. Groups are also available at elementary, middle, and high school campuses throughout San Diego County and Southwest Riverside County. For more information, contact Childrensbereavement@ehospice.org or 760.223.7377. Since 1978, The Elizabeth Hospice has been providing medical and emotional support to adults and children facing the challenges of an advanced, life-limiting illness and restoring hope to those who are grieving. The Elizabeth Hospice is a 501(c)(3) nonprofi t organization. Federal Tax ID 95-3275679. Rev. 1. 21 .2 6
No child should grieve alone.
Caring for community members is a key element of our mission at The Elizabeth Hospice. Highly trained, compassionate professionals and volunteers in our Children’s Bereavement Program support children through their grief and loss. Services are free of charge and open to everyone in San Diego County and Southwest Riverside County.
Children’s Grief Support Groups
Camp Spero
School-Based Grief Support Groups 8-week, onsite program 22 school districts Grade 2 to Grade 12
Community Grief Education & Support Crisis intervention for students and faculty Grief and loss training for professionals Speaking engagements
Grief-related activities Traditional camp fun
Biweekly, 90-minute, evening sessions Concurrent parent/ guardian groups Escondido and Mission Valley locations Ages 3 to 17
Newcomer and Alumni camps Ages 7 to 17
For more information, email childrensbereavement@ehospice.org or call 760-223-7337 .
elizabethhospice.org | 800.797.2050
Cuddle Keepsakes preserve memories of a loved one who has passed away. The Elizabeth Hospice provides bereaved families in the community
with precious keepsakes made from an article of clothing from their loved one.
Our incredibly talented team of volunteers can transform a favorite VKLUWEORXVHRUSDMDPDVLQWRDVWXHG EHDURUVWXHGSLOORZWKDWVHUYHVDVD cuddly reminder of someone special. :HRHURQHEHDUDQGRQHSLOORZDW no charge to each bereaved family. Additional Cuddle Keepsakes can be purchased (Cuddle Bears are $25 HDFK &XGGOH3LOORZVDUHHDFK For more information or to become a Cuddle Keepsakes volunteer, contact Cindy at 760.294.5864.
“The Elizabeth Hospice transformed my husband’s summer robe into a Cuddle Bear. I’m planning to give it to my future grandchild. What a beautiful way to keep my husband’s memory alive.” —Michele, Hospice Family Member
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