How To Handle Grief Triggers
If grief has you feeling heavy, lost, or stuck... here's what to do — and how to know when it’s time to ask for help.
I got tired of letting grief run my life.
I felt powerless… until I tried something different.
Instead of drowning in it, I started getting curious about it.
I began asking:
“What exactly am I feeling… and why?”
That curiosity turned into a process.
I now teach it to every grieving person I work with.
It's called the Pause + Process Path.
When emotions start feeling too heavy, heres how to figure out what to do
Ask: “What’s coming up right now?”
Use an emotion wheel to get specific.
(Hint: Anger might really be hurt, fear, or shame.)
If you can’t find a word here that resonates, try using a site like Wordhippo.com
Write it down
Then ask:
“Was there a trigger?”
Write that too.
Next: “Is my reaction helpful?”
If it supports your healing and aligns with your values, awesome —
You’re building strength.
If not?
If it hurts you or others
Ask: “Can I choose a healthier response?”
Like walking, praying, music, deep breath…
If so, amazing
If you can’t choose something healthier — that’s your cue.
Don’t sit in it alone.
Reach out. Text someone. DM me.
You don’t have to carry it by yourself
Start tracking your emotions, triggers, and responses.
Over time, patterns emerge.
And those patterns?
They’re clues.
Clues that show you how grief is shaping your reactions — and how you can begin to shape them back.
