Tag Archives: Grief

Ten Tips for Dealing with Grief

The holidays can be difficult when one is grieving the death of a loved one, the end of a relationship, or the loss of a job or one’s health. Here are some guidelines that can help you heal during the holiday season.

1. Grieving takes energy, so be gentle with yourself. Treat yourself like you would treat a friend.

Try this today: Write out “I am a precious child of God” (or “treat yourself like your best friend”) and place it on the mirror in your bathroom or bedroom. Then read it every day.

2. Spend time with people who listen and validate your feelings, and give yourself permission not to spend time with those who don’t know what to say or those who say insensitive things.

Try this today: Call a friend who will listen, and talk with him or her.

3. Create time and space to grieve. Set aside time and get in touch with your feelings. Let the tears come. Use photos or videos to prompt the feelings if you need to. Jesus cried and He understands the need to cry and the need to let go. But He has also redeemed the entire grief process. He has been through this so you don’t have to do it alone.

Try this today: Depending on your needs, call a retreat center to set aside time with the Lord and yourself. Even a few hours at your local church can be helpful.

4. Remember a good thing that your loved one would want for you. When I was grieving the loss of my mom and dad, I would remind myself: “What would they want for me right now?” We know our loved ones would not want us to be consumed by our grief. They want us to know that faith tells us we will see them again. In the meantime God can heal us through the love of others.

Try this today: When you are sad, tell yourself it is okay to be sad; it is okay to cry. Then remind yourself of a good thing that your loved one would want for you.

5. God can turn our grief into gratitude. Rom 8:28 tells us that all things work for the good for those who love God. God loves us so much that by the power of the Holy Spirit, God will heal our grieving, and use it for good. I have seen this in my life and it brings new meaning to my pain.

Try this today: Read Romans 8:28 and write down what it means for you in your grieving.

6. Consider changing holiday routines. Some traditions may be comforting, so keep them. But some traditions may be difficult, and you may lack the energy to do them. Give yourself permission to change them if you think God is calling you do to that.

Try this today: Talk with a safe loved one who can help you decide what rituals to keep and which ones to change.

7. Make time for activities you used to enjoy. I love martial arts, and I try to go to class every Thursday evening; it is my “group therapy.” After my dad died in 2005, Thursday night came, and out of habit I went to martial arts. After coming home my wife asked me, “Did you have a good time?” After a long pause I said, “No, I didn’t, but I went.” At certain times in the grieving process we have to do the things we used to like to do before our grieving started.

Try this today: Take a moment to list some of the things you used to enjoy before your grieving started, and pray about which ones the Holy Spirit wants you to do this week or this day.

8. Consider the way you view yourself. You are not the problem; you are precious. Avoid negative self-statements such as: “How could you be so stupid?” or beating yourself up with regrets (“If only I had told her before she died . . .”). Start telling yourself positive things: you are God’s child, God loves you, God cares for you, you are good and beautiful because God created you good and beautifully.

Try this today: Tell yourself something positive right now! Stop any negative words, which are not helping your healing and may indicate that you need to do more grief work.

9. Understand you are not alone. There is a universal and particular side to all suffering. Universally, there are many people who understand some of what we go through when we grieve. Particularly, you can never fully understand my suffering nor can I fully understand your suffering because I am not you and you are not me. If we focus too long on the particular side it becomes too self-absorbed and we buy the lie that “nobody understands.”

Try this today: If you feel like “nobody understands” the depth of your pain, tell yourself that is only half true: that universally, many people understand the work it takes to grieve, and remind yourself that Jesus understands completely.

10. There is no right way to grieve. We all grieve differently, and men and women will grieve in their own unique way. Being aware of this can free us from trying to control another’s grief work. That said, if a person is not grieving at all and is not sleeping well, has anxiety, or is keeping so busy so as not to feel anything, those can be indicators that they may need more grief work for healing to happen.

About the author
Jim Otremba, M.Div, M.S., LICSW is a licensed therapist and Catholic coach in Minnesota (www.coachinginchrist.com).

Marriage: The Later Years

The later years includes the blissful “empty-nest” season of a marriage that can feel like a second honeymoon. Many couples welcome their new freedom,” while others have a hard time letting go. Sometimes a couple who happily thought they were in the empty-nest stage are faced with a boomerang young adult who again needs their care, presence, home, and perhaps babysitting services. The later years can also bring major health issues and the gradual loss of abilities.

Second marriage couples enter the later years of their lives but it’s the early years of their marriage. Men and women who marry after a divorce or death of a spouse, or after waiting for the right person, experience in their later years some of the same adjustments of young marrieds.

Issues of diminishing health, grief over peers dying, and significant blocks of togetherness time are common. Thus, the wife who married her husband “for better or for worse, but not for lunch together!” becomes a poignant cliché.

How do couples re-negotiate their relationship to take into account their new freedom, increased time together, possibly decreased income, and fading health and energy? Some do it with grace because over the years they’ve learned the marital dance of flexibility and tolerance. Some complain a lot – about life, about each other, about the weather.

Some may want to complain but know that’s not very endearing. Yet they struggle with letting go of the old patterns and roles of their life together. For these couples, the desire to let go with grace may be enough motivation to:

  • Attend a marriage enrichment program geared especially to older couples
  • Explore new hobbies and interests together
  • Volunteer with their church, community, or other good causes that would benefit from their experience
  • Deepen their spirituality to help them deal with the losses and limitations of later life
  • Forgive others’ faults and drop long-held grudges

Other Resources

The Second Half of Marriage small group resource: see listing on the Encouragement and Enrichment page.

For Further Reading

Miscarriage

The Order of Celebrating Matrimony includes three direct questions posed to the couple. The third of these is “Are you prepared to accept children lovingly from God and to bring them up according to the law of Christ and his Church?” While couples answer “yes” to this question every day, it probably doesn’t occur to most that perhaps children may not be a part of the future. The marriage ceremony almost implies that children will be a part of the couple’s lives. Yet 15% of all recognized pregnancies end in miscarriage, and it is estimated that as many as 50% of all pregnancies result in miscarriage, since most miscarriages happen before a woman even knows that she is pregnant.

The Catholic Church rightly insists on the sanctity of life from the moment of conception, but we need to do a better job of ritualizing the loss of life when a miscarriage does occur. Couples often bear this grief in silence and confusion. The world seems to be telling them that a life was not lost, that a tragedy has not happened. And yet, parents know otherwise. Their hearts and minds cope with grief and sorrow that is no less real for going unaffirmed.

When a couple experiences the pain of miscarriage people may try to be helpful and supportive, but often their words are more of an obstacle than an aid to healing. Here is some wisdom that has helped others through this silent sorrow:

It is right to grieve. People may say things like, “It’s just as well; there was probably something wrong with the baby,” or “Well, at least you know you can get pregnant.” Such comments can lead us to think that there’s really no reason to feel sad. But remember: a life has been lost, along with the many dreams you had for this baby. Take the time to grieve and be gentle with yourself as you are grieving. Treat yourself like a best friend and give yourself permission to be good to yourself during this difficult time.

Surround yourself with people who understand, and avoid people who don’t. Even your best friend may not know how to support you. If necessary, avoid her or him for a while, and seek out others who have been through this sad experience and can validate your feelings. Give yourself permission to share with some people and not with others.

Name your baby. This simple yet profound action is a concrete way of affirming that this life was and is a unique person. It can even be helpful to put the child’s name on a Christmas ornament, a stone in your garden, or some other place where you will see it.

Pray even when words won’t come. God is indescribably near to the broken-hearted, although it may seem like God is very far away. Speak words from your heart, even if they are words of anger, rage, disappointment, frustration or hopelessness. God has heard it all (even from His beloved Son) and is big enough to handle your grief. You are carrying a special sorrow and are united to the sufferings of Christ in a unique way.

Men and women grieve miscarriage differently. Some women find the site “Hannah’s Prayer Ministries” particularly helpful as they grieve miscarriage. Some local Catholic hospitals have a support group for those experiencing pregnancy loss. Some spouses may want to be alone. While others may want to meet with a spiritual director or friend to share the burden. Some spouses discover that exercise can be healing, while other spouses find that just puttering around can be helpful. Find out what works for you and be gentle with yourself.

Ask your local parish to begin a yearly Mass for Hope and Healing. We began this in our parish seven years ago as a way to give voice to our grief and to pray for comfort and strength. Each year, this liturgy attracts people from the area, some who experienced pregnancy loss years, even decades, ago.

You are not alone: ask for help if you need it. We are all members of the Body of Christ and are never alone in our pain. God desires to bring healing in our lives and frequently uses others as instruments of healing. If your grief turns to depression or anxiety, seek professional help. Call your local parish for a referral to a therapist or Catholic Charities.

Maureen and Jim offer marriage workshops and retreats. They have experienced infertility and multiple miscarriages.

For more information and resources for dealing with miscarriage:

Elizabeth Ministry
  • Elizabeth Ministry: an international movement designed to offer hope and healing on issues related to childbearing, sexuality and relationships; offers guidance and support for parents who have experienced a miscarriage
embrace
  • Embrace: A ministry for families who have lost a baby from miscarriage, stillbirth, or infant death within the first few months after birth. Also for friends and extended family of these families, and for religious leaders and volunteers who want to help.

For Further Reading:

Article copyright © Jim and Maureen Otremba, 2012