Navigating Grief When Life Keeps Moving
Grief is not something that fits neatly into a linear timeline. While the world often expects us to ‘move on’, get back to work, and return to normal, grief moves at its own pace.
Whether you're mourning the loss of a loved one, a relationship, a version of yourself, or a dream you once held, grief doesn’t wait for the right moment - it shows up in the middle of deadlines, school drop-offs, social obligations, and everyday routines.
So how do you navigate grief when life keeps moving? How do you give yourself space to feel while still tending to the responsibilities that don’t just stop?
Getting to know your grief
1. Let go of the pressure to ‘move on’
One of the most harmful messages about grief is that there’s a point when you should be ‘over it’.
But grief isn’t an experience to get past; it’s an ongoing process of integrating loss into your life. Instead of focusing on when it will end, try shifting toward how you can gently, over time, make room around your grief for other emotions and experiences.
2. Make space for grief - even in small moments or ways
If taking extended time off to process your grief isn’t possible, perhaps there are some moments in your day to acknowledge your emotions.
That might look like:
Sitting in your car for an extra few minutes before heading into work.
Taking a short walk to breathe and check in with yourself.
Setting aside time at the end of the day to write, cry, or simply be with your feelings.
Grief doesn’t need a perfect or grand ritual; it needs space and time to move through us. Which leads us into…
3. Listen to your body
Grief isn’t just emotional - it lives in your body too.
You might feel exhausted, tense, foggy, or restless. Pay attention to what your body needs.
Rest when you can.
Move gently.
Nourish yourself with food, hydration, and soft comfort.
If your body is holding grief in ways that feel overwhelming, somatic practices like deep breathing, shaking, or stretching can help release some of the tension.
4. Let trusted people in (even if you don’t have the words)
You don’t have to grieve alone.
Even if you don’t want to talk about your loss, simply being around people who care, whether it’s a friend, a therapist, or a supportive community, can make grief feel less isolating.
If words feel hard, let others know with simple cues like, “I don’t need advice, I just need to be with someone right now”.
5. Create rituals of remembrance
Grief often comes in waves, triggered by a song, a scent, a date, or an unexpected memory.
Creating small rituals can help you honour what or who you’ve lost. This could mean lighting a candle, keeping a meaningful object nearby, writing letters and journaling, or setting aside a quiet moment each week to reflect and remember.
6. Be gentle with your capacity
Grief changes your energy levels, your focus, and your ability to be ‘on’.
Some days you might feel okay, while others might feel unbearably heavy. It’s okay to move slower, to say no to commitments, and to allow yourself to not be at full capacity.
The world may expect you to keep going at the same pace, but you don’t have to meet that expectation.
7. Seek support when you need it
Grief can feel overwhelming, and you don’t have to carry it alone.
If you’re struggling to function, feeling stuck in deep sadness, or just need a place to process, seeking professional support can be incredibly helpful.
Grief counselling provides a space where your loss is acknowledged, your emotions are validated, and you can explore ways to integrate grief into your life in a way that feels right for you.
Grief becomes a part of our story. Our life. Our memory. It is a part of us. Over time, we learn to grow around our grief. We find more space around the grief. We experience more of life again.
Space to grieve
Grief doesn’t mean stopping life, but it also doesn’t mean forcing yourself to keep up with the world at full speed.
The most important thing you can do is move through your grief with as much compassion for yourself as possible, allowing yourself to feel, to rest, to ask for support, and to take each day as it comes.
You don’t have to have it all figured out. You just have to be with yourself as you are, moment by moment.
