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What Is a Grief Burst?
A grief burst is a sudden and intense surge of emotions related to grief that can overwhelm the person experiencing it. These can occur “out of the blue,” though often […]
A grief burst is a sudden and intense surge of emotions related to grief that can overwhelm the person experiencing it. These can occur “out of the blue,” though often result in response to specific grief triggers. These triggers are as varied as the human experience, though common examples are birthdays, holidays and anniversaries, life milestones, specific scents, locations and foods, hearing certain songs, or seeing someone who reminds you of the person you’ve lost.
Grief bursts can feel overwhelming and frightening, whether experienced by an adult or child. But rest assured that they are normal and natural parts of the grieving process, and that process looks different for everyone. These bursts are usually just temporary and allow us to feel the range of complex emotions that come with the loss of someone we care about.
How to relieve a grief burst
Learning what situations act as grief triggers can allow for planning and anticipation. And, there are various physical and mental tools that can help soothe before, during, or after a grief burst. These include:
- Acknowledging and accepting your emotions as natural
- Creating a calm box filled with comforting items
- Expressing yourself in a journal
- Connecting with supportive people, a therapist, or a grief support group
- Learning breathing techniques that relax the body, and thus, the mind
- Taking part in activities you enjoy, such as reading, listening to music, or going on a walk — though take care not to distract yourself away from feeling any grief
- Nurturing yourself with a bath, nap, gentle yoga, meditation, or massage
- Honoring your body’s need to cry, sleep, or otherwise express your emotions
Above all, be kind to yourself and try to take care of your emotional well-being as best you can. It’s ok to not feel ok, and it’s ok to ask for help. Grieving can be a long and difficult process, and grief bursts may be overwhelming and alarming. Remember that you are not alone, there is no one “right” way to grieve, and there are resources available to help you emerge on the other side of a grief burst.
Sources
“Grief Bursts”. SeeSaw. https://seesaw.org.uk/grief-bursts/
“Breathing Through Grief”. Community Healthcare of Texas. https://www.chot.org/2021/06/breathing-through-grief/
“11 top tips on how to practise self-care whilst grieving”. Marie Curie. https://www.mariecurie.org.uk/blog/self-care-grieving
