10 Ways to Move Forward When You're Stuck in Grief

Grief is a personal journey you make at your own pace, but even so, it is common to feel "stuck" at times. Whether it's been months or years since your loss, these evidence-based strategies can help you navigate your emotions and take steps toward healing.

1. Practice Patience and Self-Compassion

Grief doesn't adhere to a set timeline. Allow yourself the grace to grieve at your own pace, acknowledging that progress may be gradual and non-linear. Dr. Kristin Neff, a pioneering researcher, emphasizes that self-compassion involves treating yourself with the same kindness and understanding you would offer a close friend during times of suffering. This approach can be particularly beneficial when navigating the complexities of grief. 

Here are ways to cultivate patience and self-compassion:

• Speak to yourself kindly, especially when you're feeling low.
• Avoid unrealistic expectations about what grief “should” look like.
• Allow space for difficult emotions without trying to fix or suppress them.
• Celebrate small steps forward, even if they feel minor.

2. Acknowledge That Feeling Stuck Is Normal

It’s important to understand that feeling stuck in grief doesn’t mean you’re doing it wrong. While many people are familiar with the five stages of grief, those stages aren’t linear, and they don’t happen just once. Periods of stillness or emotional fog are part of the process. Sitting with your grief and reflecting on your loss isn’t a setback; it’s a sign that you're continuing to process and heal in your own time.

3. Identify Limiting Beliefs

Limiting beliefs like “I should be over this by now” or “I’m grieving wrong” can quietly intensify your pain. These internal scripts often stem from unrealistic expectations about how grief is “supposed” to look.

One powerful way to confront and release these beliefs is through letter writing. Writing a letter to your loved one can help you process emotions, clarify your feelings, and challenge guilt or regret that may keep you stuck. It allows space for both sorrow and love to coexist.

Try writing about:

• Things left unsaid
• Memories you cherish
• Emotions that feel complicated or unresolved

Not sure where to start? Try this article, which includes a free guide to help you begin.  

4. Prioritize Self-Care

Grief can be physically and emotionally exhausting. Engage in basic self-care practices:

• Maintain a balanced diet
• Ensure adequate sleep
• Engage in regular physical activity
• Practice mindfulness or meditation

These actions can help stabilize your mood and provide a foundation for healing.

5. Establish New Routines

Establishing new daily habits can bring structure and a sense of normalcy after loss. Simple routines — like morning walks, journaling, or setting aside time for a favorite hobby — can gently help you reorient your life. Meditation is another helpful practice that encourages calm, focused thinking. Even just a few minutes a day can make a difference. You might try a free app like Insight Timer to get started.

6. Engage in Meaningful Activities 

Finding purpose after a loss can help you feel more grounded and connected. Volunteering or creating to honor your loved one is one way to transform grief into healing.

Consider giving your time to a cause that reflects your loved one’s values — or your own. Helping others can ease feelings of helplessness and bring renewed meaning to your days.

Well-known organizations that always need compassionate volunteers include:

• Habitat for Humanity — Helps build safe, affordable housing in local communities
• Meals on Wheels — Delivers food and companionship to seniors nationwide
• Feeding America — A national network of food banks that supports local hunger-relief efforts across the U.S.

Prefer something more personal? Try:

• Creating a memory book or artwork
• Planting a tree or garden in their honor
• Hosting a donation drive in their name

Acts of meaning don’t have to be big. They just have to feel right to you.

7. Consider Grief Travel

Traveling with the intention of healing can provide new perspectives. Whether it's visiting a place that held significance for your loved one or seeking solitude in nature, purposeful travel can aid in processing grief. Many people have found comfort in taking “griefcations” after losing a loved one. 

8. Limit Social Media Exposure

While online platforms can offer support, they may also trigger comparisons or reinforce negative emotions. Be mindful of your digital consumption and take breaks as needed to focus on your personal healing journey.

9. Join Supportive Communities

Being with people who have experienced similar losses can be comforting. Support groups, whether in-person or online, offer shared understanding and validation of your feelings. The American Psychological Association (APA) offers resources on grief and loss. 

10. Seek Professional Support

If grief feels overwhelming, you don’t have to face it alone. A licensed mental health professional, especially one who specializes in bereavement, can provide tools to help you process your emotions and gently move forward. Therapy offers a safe, nonjudgmental space to talk through your feelings, regrets, memories, and fears. Local hospice organizations often maintain lists of grief counselors and support groups. Check with your company’s Employee Assistance Program (EAP). Many workplaces offer free short-term counseling sessions.

Here are a few more trusted ways to find a reliable grief therapist:

• Psychology Today’s Therapist Directory — Filter by specialty (e.g., grief, trauma), location, and insurance
• Open Path Collective — Offers affordable therapy options for individuals without insurance
• GoodTherapy.org — Features therapists committed to ethical, collaborative mental health care

Take Comfort Where You Can

Grief can feel vast and unshakable, but sometimes comfort comes in the smallest, most tangible things — a warm cup of tea, the steady glow of a sunset, an unexpected laugh with an old friend. Keepsakes, too, can offer a quiet kind of solace. Whether it’s a piece of jewelry, a framed photo, or a memorial candle, these physical reminders create a lasting connection to the one you’ve lost. In a world that can feel suddenly unfamiliar, these moments and mementos can help you feel a little more rooted and less alone.

Subscribe to our free monthly newsletter for practical guidance on end-of-life matters. Click here.