HEALING GRIEF & LOSS

COPING WITH LOSS

WORKBOOK

CASSIE JEWELL, LPC, LSATP

COPING WITH LOSS
WORKBOOK
CASSIE JEWELL, LPC, LSATP
Copyright © 2021 by Cassie Jewell

Coping with Loss Workbook

Produced in the United States

Site: www.mindremakeproject.org
Email: [email protected]

This free, original work may be reproduced and distributed for

personal, therapeutic, and/or educational purposes with
appropriate citation. Please link to Mind ReMake Project when
sharing electronic copies.

Unless clearly referenced, the views, thoughts, and opinions

expressed in this work belong solely to the author and not to the
author's professional organization or employer.

This workbook provides readers with educational tools, materials,

and resources, but is not a substitute for professional advice or
treatment. The author believes the information in this workbook
is accurate, but is not responsible for errors or omissions.
 COPING WITH LOSS
WORKBOOK

For Eden
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TABLE OF CONTENTS
03 ABOUT THE AUTHOR

04 INTRODUCTION

10 THE PROCESS OF GRIEF

30 EXERCISES, ACTIVITIES, & TIPS

72 SEEKING PROFESSIONAL HELP

78 RECOMMENDED RESOURCES

90 REFERENCES

94 NOTES
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ABOUT THE AUTHOR

Cassie Jewell is a mental health clinician and the creator of Mind ReMake
Project (www.mindremakeproject.org), a site she developed for posting
free self-help resources and information for consumers and other mental
health professionals. Cassie has a Master's degree in Community
Counseling from the University of Tennessee at Chattanooga (with a
Bachelor's in psychology). Cassie is a licensed professional counselor (LPC),
a licensed substance abuse treatment practitioner (LSATP), and a board-
approved clinical supervisor in Virginia.

I developed this workbook in response to a personal loss as I

processed it, learned to cope, and found a way to move forward. I
welcome questions and comments. Please feel free to email me.

Cassie Jewell
[email protected]

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CHAPTER ONE
INTRODUCTION

“If there ever comes a day when we

can’t be together, keep me in your

heart, I’ll stay there forever.”

WINNIE THE POOH

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INTRODUCTION
WHAT IS GRIEF?
Simply put, grief is a reaction to loss. Grief may be
experienced as sadness, numbness, or even physical pain.
Grief is unique to the person experiencing loss. It rarely
progresses through linear phases. The experience of grief
may be brief or long-lasting.

WHAT IS MOURNING?
Mourning is the expression of grief. In comparison to grief,
which is felt or experienced, mourning is conveyed or
communicated. For example, to cry is to mourn.

GRIEF & LOSS EVENTS

The experience of grief is not limited to the death of a
loved one. On the following pages is a list of events that
may lead to grief. Check the boxes that apply to you
currently and/or in the past.

"WHAT WE HAVE ONCE ENJOYED DEEPLY WE

CAN NEVER LOSE. ALL THAT WE LOVE

DEEPLY BECOMES A PART OF US."

Helen Keller

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EXERCISE: CHECKLIST OF GRIEF & LOSS EVENTS

T
ST

EN
PA

RR
CU
☐ ☐ Death of a loved one
☐ ☐ Divorce or marital separation
☐ ☐ Infidelity
☐ ☐ Ending of friendship or romantic relationship
☐ ☐ Loss of virginity
☐ ☐ Dismissal from work or school
☐ ☐ Loss of professional license
☐ ☐ Retirement
☐ ☐ Graduation from high school or college
☐ ☐ Serious illness
☐ ☐ Serious injury or loss of a limb
☐ ☐ Loss of safety after trauma
☐ ☐ Loss of driver’s license or vehicle
☐ ☐ A family member’s illness or injury
☐ ☐ Loss of a living parent to Alzheimer’s or dementia
☐ ☐ Entering addiction recovery (loss of a coping mechanism)
☐ ☐ Incarceration
☐ ☐ Incarceration of a loved one
☐ ☐ Significant move
☐ ☐ Significant financial loss
☐ ☐ Estrangement from family
☐ ☐ Loss of closeness in a relationship
☐ ☐ Birth of first child
☐ ☐ Young child starting school
☐ ☐ Adult child leaving home
☐ ☐ Miscarriage or abortion
☐ ☐ A child born with birth defects or a disability
☐ ☐ Infertility
☐ ☐ Death of a pet

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EXERCISE: CHECKLIST OF GRIEF & LOSS EVENTS (CONT.)

NT
ST
E
RR PA
CU

☐ ☐ Aging
☐ ☐ Loss related to a traumatic event
☐ ☐ Loss of home to fire or natural disaster
☐ ☐ Loss or destruction of sentimental possessions
☐ ☐ Loss of a personal dream or goal
☐ ☐ Loss of reputation
☐ ☐ Loss of credit
☐ ☐ Uncovering a devastating secret
☐ ☐ Loss of an important role
☐ ☐ Personality changes due to illness (self or loved ones)
☐ ☐ Loss of intellect
☐ ☐ Loss of belief in God or religion
☐ ☐ Loss of hope
☐ ☐ Other:
☐ ☐ Other:
☐ ☐ Other:
☐ ☐ Other:

“We are all dealing with a challenge of

some kind. Some of us are just better at

hiding it than others.”

KAREN SALMANSOHN (AUTHOR)

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EXERCISE: PAST GRIEF & LOSS EVENTS

Select three events from your past that you checked off in the previous
exercise. In the following boxes, briefly describe each event. Write about
what happened, when it happened (year, season, your age at the time,
etc.), and how you reacted to the loss.

Event 1:

Event 2:

Event 3:

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GRIEF REACTIONS
Grief reactions vary, and different people grieve
differently. Some of the most common grief emotions
and experiences are listed on the next few pages. You
may notice that you had similar reactions in the three
loss events you just reflected on.

Exercise: Check off the reactions that you are currently experiencing
(or have experienced in the past week). Circle or highlight ones that are
particularly strong or that you experience the most frequently.

feelings & emotions

☐ AGGRESSION
☐ ANGER
☐ ANXIETY
☐ APATHY
☐ BITTERNESS
☐ DESPAIR
☐ EMPTINESS
☐ FATIGUE
☐ FEAR
☐ GUILT
☐ HELPLESSNESS
☐ IRRITABILITY
☐ LONELINESS
☐ NUMBNESS
☐ REGRET
☐ RELIEF
☐ SADNESS
☐ SELF-PITY
☐ SHOCK
☐ YEARNING

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thoughts
☐ CONFUSED THINKING
☐ DIFFICULTY CONCENTRATING
☐ DIFFICULTY MAKING DECISIONS
☐ DISBELIEF
☐ DISSOCIATION
☐ FORGETFULNESS
☐ HALLUCINATIONS, SEEING &/OR HEARING THE DECEASED
☐ HAVING OBSESSIVE THOUGHTS ABOUT THE DECEASED
☐ SELF-BLAME
☐ SENSING THE PRESENCE OF THE DECEASED
☐ THINKING THE DECEASED IS STILL ALIVE
☐ TIME DISTORTIONS

actions & behaviors

☐ ABSENT-MINDEDNESS
☐ ACCIDENT-PRONE BEHAVIOR
☐ AVOIDING REMINDERS OF THE DECEASED
☐ AVOIDING TALKING ABOUT THE DECEASED
☐ CRYING
☐ DREAMING ABOUT THE DECEASED
☐ EATING TOO MUCH OR TOO LITTLE
☐ DECREASED INTEREST IN ACTIVITIES THAT USED TO BRING PLEASURE
☐ MOOD SWINGS
☐ PASSIVENESS
☐ RECKLESS OR SELF-DESTRUCTIVE BEHAVIOR
☐ RESTLESSNESS
☐ SCREAMING
☐ SEARCHING & CALLING FOR THE DECEASED
☐ SIGHING
☐ TREASURING OBJECTS THAT BELONGED TO THE DECEASED
☐ TROUBLE SLEEPING
☐ VISITING PLACES ASSOCIATED WITH THE DECEASED
☐ WITHDRAWAL

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physical sensations
☐ BODY ACHES & PAINS
☐ BREATHLESSNESS OR SHORTNESS OF BREATH
☐ DRY MOUTH
☐ EXHAUSTION
☐ FEELING THAT NOTHING IS REAL
☐ SPASMS OF GRIEF
☐ HOLLOWNESS IN THE STOMACH
☐ LACK OF ENERGY
☐ LOSS OF APPETITE
☐ MUSCLE WEAKNESS
☐ NAUSEA OR UPSET STOMACH
☐ OVERSENSITIVITY TO NOISE & LIGHT
☐ TIGHTNESS IN THE CHEST
☐ TIGHTNESS IN THE THROAT

SPIRITUAL RESPONSES
☐ ANGER AIMED AT GOD
☐ CONSIDERING OR QUESTIONING THE MEANING OF LIFE
☐ SEEKING MEANING IN THE LOSS
☐ STRENGTHENED BELIEFS

List any additional grief reactions you are experiencing:

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Exercise: Development of Bereavement & Mourning Norms

As a child, what grief reactions were modeled in your family?

As an adult, do you react to grief the way your family did? What's similar and what's
different?

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What grief reactions are the most uncomfortable for you? Why?

Are you letting yourself experience your emotions, thoughts, etc. freely as they
come? Why or why not?

Keep in mind that there are no right or wrong ways to experience grief. (However, there are

healthy and unhealthy ways to manage grief.)

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Exercise: My Grief

Describe your current situation. (Who are you grieving? What happened? When?)

What are your thoughts and feelings surrounding the loss?

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How have you been coping with the loss?

Are there any complicated or unresolved issues related to your loss? Explain.

What do you hope to gain from this workbook?

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CHAPTER TWO
THE PROCESS OF GRIEF

”Grief is like the ocean; it comes on

waves ebbing and flowing.

Sometimes the water is calm, and

sometimes it is overwhelming. All we

can do is learn to swim.”

VICKI HARRISON

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THE PROCESS OF GRIEF

It is theorized that people process their grief in different stages. One of the best-
known models for bereavement is Elisabeth Kübler-Ross' 5 stages of grief theory.
She hypothesized that grief is experienced in five stages:

1. Denial
2. Anger
3. Bargaining
4. Depression
5. Acceptance

However, not everyone who grieves goes through all five stages, nor is it a linear process.

Prior to the development of the 5 stage model, in 1944, Erich Lindemann proposed that
acute grief was predictable and was characterized by the following:

Physical reactions (such as choking, shortness of breath, etc.)

Preoccupation with the loss
Guilt
Hostility
Disorganization in daily life and functioning

More recently, the attachment model of bereavement (proposed by John Bowlby)

suggested that grief is experienced in four overlapping phases:

Shock
Yearning and protest
Despair
Recovery

Exercise: The five stages of grief are portrayed on the next five pages. For

each stage, circle and/or color in the feeling words you relate to most. Draw

on or color the faces to represent your corresponding emotions.

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STAGE OF GRIEF
DENIAL

n i n g ."
l l y h appe
t re a
i s n '
" T h i s

Refusing

Confused

SHOCKED DISCREDITING
Disbeliefing

Disputing

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STAGE OF GRIEF
ANGER
"Th
is s
hou
ldn'
t be
hap
pen
ing
to m
e!"

FURIOUS
Enraged
Disappointed
OUTRAGED DISTRESSED
INFURIATED Disillusioned
UPSET Bitter

Livid
Horrified
Hostile
RESENTFUL
Spiteful Disturbed

Irritated
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STAGE OF GRIEF
BARGAINING

y t h i n g ! "
a n
"I'll do

PLEASE
please

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STAGE OF GRIEF
DEPRESSION

"Eve
ryth
ing is
hope
less.
"

SAD Mournful
Inconsolable
Heartsick Cynical
HEARTBROKEN
Morbid
SOMBER DEVESTATED HOPELESS
DESPONDANT Crushed

MELANCHOLY BEREAVED GRIM

SOMBER Despairing
Bleak

Dejected
Grief-stricken
Troubled
Sorrowful
SHAKEN

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STAGE OF GRIEF
ACCEPTANCE

"This
is my
realit
y. I c
move hoose to
forwa accep
rd." t it a
nd
peace
serenity
QUIET ACCEPTANCE
lm
ca

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5 STAGES OF GRIEF
“The five stages – denial, anger, bargaining, depression, and acceptance –
are a part of the framework that makes up our learning to live with the
one(s) we lost. They are tools to help us frame and identify what we may
be feeling. But they are not stops on some linear timeline in grief.”

-Dr. Elisabeth Kübler-Ross

☐ DENIAL
☐ ANGER Exercise: Which of the 5 stages of grief have you
☐ BARGAINING experienced? Check off each applicable stage on the left
and then write about it below and on the following page.
☐ DEPRESSION
☐ ACCEPTANCE

DENIAL:

ANGER:

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BARGAINING:

DEPRESSION:

ACCEPTANCE:

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FOUR TASKS OF MOURNING

Psychologist William Worden proposed that grief does not progress through stages. He suggested
that in order for someone to go through the grieving process, they must engage in four tasks.

1. ACCEPT the reality of the loss

2. EXPERIENCE and PROCESS the grief and
pain
3. ADJUST to a world without the deceased
4. Find a way to MAINTAIN A CONNECTION to
the person who died and MOVE FORWARD
with your life

Exercise: Write about what each of the tasks might look like for you.

Accepting the reality of the loss

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Experiencing and processing the loss

Adjusting to the loss

Maintaining a connection to the deceased while moving forward with your life

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UNCOMMON GRIEF EXPERIENCES

It has been suggested that there are different categories of
atypical or uncommon grief reactions.

ANTICIPATORY

Grief that occurs prior to the eventual (anticipated) death of a loved one
or other significant loss.

Example: A woman who mourns for the inevitable death of her husband who
is living, but terminally ill.

ABBREVIATED

Brief or shortened grief that passes on more quickly than anticipated or

expected.

Example: A man shattered by divorce, but who quickly bounces back and finds
that he enjoys being single and dating different women.

DELAYED

Grief that is postponed or suppressed. This may occur when a person

ignores their grief to maintain control ("stay strong") for a period of time.

Example: An individual who holds it all together in order to make necessary

funeral arrangements, but breaks down when there is nothing left to keep them
busy.

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INHIBITED

Internalized grief that is experienced without obvious signs of mourning

in persons who attempt to suppress it indefinitely.

Example: A woman who doesn't acknowledge the devastation she feels after a
miscarriage. She acts like it didn't happen, never speaking of it, but starts drinking a
12-pack of beer and smoking a joint every night to numb her pain.

DISENFRANCHISED

Grief that is minimized or taken less seriously by others (i.e., mourning

the loss of mobility), leading to feelings of invalidation and loneliness.

Example: An individual who grieves for their beloved dog, but is told it's "just a dog"
and to get a new puppy.

TRAUMATIC

Intense grief in response to significant loss that's violent, sudden, and/or

accidental, leading to increased distress and strong grief reactions.

Example: A woman who experiences symptoms of both post-traumatic stress

disorder (PTSD) and grief after she witnesses her child getting hit and killed by a car.

PROLONGED

Lasting grief that leads to significant distress and impairment at

work/school and/or in relationships.

Example: A man who continues to grieve for his deceased husband years after his
death. He feels depressed most days and his performance at work has deteriorated
significantly.

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GRIEF MISCONCEPTIONS

Myth #1: Grief progresses in linear stages.

Reality: While it's sometimes true that we progress through stages as we grieve, this is not
always the case. Grief is a unique process and is experienced as so.

Myth #2: There are "right" and "wrong" ways to grieve.

Reality: There are many, many different ways to grieve. Grief experiences vary, and there
isn't a single right or wrong way to grieve. However, there is a difference between normal
or common grief and atypical grief. Also, there are healthy and unhealthy ways to cope.

Myth #3: Time heals all wounds.

Reality: Grief is not bound by the parameters of time; it changes, but doesn't disappear.
We adjust and carry on, but the grief (less raw now) remains as it becomes a part of us.

Myth #4: Everything happens for a reason.

Reality: This may be your personal belief, but it is not everyone's truth. Saying this to a
person who is grieving, especially when the loss is senseless or particularly horrific, may
undermine their grief.

Myth #5: "Don't cry, you need to be strong for [the deceased/your kids/mom, etc.]"

Reality: Not only do you not have to be "strong," the idea that mental "strength" is a
measure of how well a person suppresses or ignores their emotions is false. If anything, it's
more difficult to go through the process of grief and feel the pain. To share your suffering
with another is to be human... and two humans together are stronger than one. Not
allowing yourself to grieve is harmful, not strong.

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GRIEF IS UNIQUE
The experience of grief is highly unique to the individual grieving.
Responses to grief are diverse. Your grief may look completely different
from someone else's, but that doesn't mean you're doing it wrong.

"THE PROCESS OF GRIEF AND LOSS IS AS UNIQUE AS YOUR PERSONAL DNA (DEOXYRIBONUCLEIC

ACID); NO TWO INDIVIDUALS WILL HAVE THE SAME EXPERIENCES OR RELATIONSHIP TO GRIEF."

Asa Don Brown

Source: Kübler Ross's stages of grief.png. (2020, November 23). Wikimedia Commons, the free media
repository. Retrieved July 14, 2021 from https://commons.wikimedia.org/w/index.php?
title=File:K%C3%BCbler_Ross%27s_stages_of_grief.png&oldid=514545088.

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CHAPTER THREE
EXERCISES, ACTIVITIES, & TIPS

"Hope

Smiles from the threshold of the year

to come,

Whispering 'it will be happier'..."

ALFRED LORD TENNYSON

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EXERCISES, ACTIVITIES, & TIPS

GRIEF SELF-CARE ASSESSMENT
To assess for self-care deficiencies in four areas: physical, emotional/social,
intellectual, and spiritual, read each statement and mark the option that is the
most accurate. Your answers should reflect your current state (the present or
within the past week), not previous or typical functioning. This is important to
understand the impact of your grief and to determine what actions to take.

Score your answer: Almost Always = 3 Usually = 2 Sometimes = 1 Rarely or Never = 0

PHYSICAL
1) I exercise for 30 minutes or longer at least five days a week.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

2) I avoid fast food restaurants.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

3) I drink plenty of water (about half an ounce per pound of body weight)
throughout the day.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

4) I avoid foods and beverages with added sugar (including soda).

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

5) I don't smoke cigarettes or use tobacco products.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

6) I avoid alcohol or drink moderately (one or fewer drinks per day).

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

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Grief Self-Care Assessment
PHYSICAL (CONT.)
7) I don't use drugs recreationally.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

8) I eat multiple servings of fruits and vegetables most days.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

9) I avoid processed foods.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

10) I avoid red meat.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

11) I avoid fried foods.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

12) I eat moderate portions and don't overindulge.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

13) I drink black coffee and/or unsweetened tea.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

14) When taking medication, I take as prescribed (or as directed).

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

15) I see a medical provider for an annual physical exam or as recommended.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

16) I go to bed and get up around the same time every day.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

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Grief Self-Care Assessment
PHYSICAL (CONT.)
17) I have enough energy to complete daily tasks and duties.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

18) I take care of myself when ill (i.e., staying home from work/school, getting
plenty of rest, going to the doctor, etc.)

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

Total Score for Physical: ________

EMOTIONAL/SOCIAL
19) I trust and can count on close friends and family members.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

20) I talk about the things that are bothering me.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

21) I have healthy coping skills to manage stress.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

22) I am honest and authentic.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

23) I treat others with courtesy and respect.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

24) I am optimistic.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

25) I feel good about myself.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

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Grief Self-Care Assessment
EMOTIONAL/SOCIAL (CONT.)
26) I know what my values are and I live my life accordingly.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

27) I communicate assertively (not aggressively, passively, or passive

aggressively).

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

28) I (respectfully) express my wants and needs in relationships.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

29) I am flexible and adapt in new situations.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

30) I can be alone without feeling lonely and I take time to myself when needed.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

31) I am able to problem-solve and make effective decisions.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

32) I accept feedback in a non-defensive manner.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

33) I experience a wide range of emotions, but am not controlled by them.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

34) It's okay when others disagree with me.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

35) I am not defeated by my mistakes and am able to learn from them.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

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Grief Self-Care Assessment
EMOTIONAL/SOCIAL (CONT.)
36) I set and manage realistic expectations for myself and others.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

Total Score for Emotional/Social: ________

INTELLECTUAL
37) I spend less than one hour per day watching television.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

38) I take on tasks that challenge me.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

39) I enjoy my work, a hobby, and/or classes at school.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

40) I am open to trying new things.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

41) I am open to learning new skills.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

42) I read for leisure.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

43) I engage in meaningful activities.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

44) I have a variety of interests.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

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Grief Self-Care Assessment
INTELLECTUAL (CONT.)
45) When given the opportunity, I volunteer to take the lead or work with a
group.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

46) I keep up with local and/or world news.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

47) I am open to traveling to different countries and/or learning about different

cultures.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

48) I single-task (as opposed to giving divided attention to multiple things).

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

49) I have short-term educational, vocational, or intellectual goals.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

50) I have long-term educational, vocational, or intellectual goals.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

51) I am able to learn and grow from different perspectives.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

52) I am able to form my own opinions about things.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

53) I use critical thinking skills when faced with a dilemma.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

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Grief Self-Care Assessment
INTELLECTUAL (CONT.)
54) I am curious about many things.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

Total Score for Intellectual: ________

SPIRITUAL
55) I believe in something greater than myself.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

56) I meditate or practice mindfulness on a daily basis.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

57) I regularly spend time outside, in nature, or in green spaces.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

58) I feel a sense of connection to others, the world, and/or a higher power.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

59) I engage in religious or spiritual services or practices (including creative

expression through art, poetry, dance, music, etc.)

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

60) I pray or journal.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

61) I believe life is meaningful.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

62) I believe I have a purpose.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

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Grief Self-Care Assessment
SPIRITUAL (CONT.)
63) I enjoy contributing and helping others.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

64) I hope to leave the world a better place.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

65) I practice gratitude.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

66) I am compassionate and empathetic.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

67) I feel in tune with my body, emotions, desires, and needs.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

68) I have personal standards and morals in life.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

69) I am generous.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

70) I take regular breaks from social media and electronic devices.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

71) I practice self-compassion and kindness.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

72) I have a desire to live up to my full potential in life.

____ Almost Always ____ Usually ____ Sometimes ____ Rarely or Never

Total Score for Spiritual: ________

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Grief Self-Care Assessment

SCORING:

Almost Always = 3 Usually = 2 Sometimes = 1 Rarely or Never = 0

Add up the points in each section for 4 separate scores, specific to life area, and
record them below. The highest you can score for any individual section is 54.

Physical: ________ Emotional/Social: ________ Intellectual: ________ Spiritual: ________

46 or higher = Excellent self-care

31-45 = Above average self-care with some inconsistencies
16-30 = Limited to average self-care with some inconsistencies or deficits
15 or lower = Poor self-care with severe deficits

Which area(s) did you score high? ____________________________________________

Low? ___________________________________________________

For areas you scored low, consider increasing self-care practices and/or engaging
in them more regularly. (To determine specific behaviors to modify/eliminate,
refer to any "Rarely" or "Never" responses on the assessment.)

Are there patterns in your self-care habits? ____ Yes ____ No

If so, what are they? (For example, you may consistently exercise and eat well, but
ignore medical advice, or you may address emotional needs while neglecting
your potential for intellectual growth.) ___________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________

Next, for your overall self-care score, add the totals from each section together
and record the number below. A higher score indicates better self-care.
(Additional scoring information is provided on the following page.)

My Overall Self-Care Score: __________

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Grief Self-Care Assessment

SCORING (CONT.)

180 or higher
You have an advanced awareness of and engage in regular self-care, even as you
grieve. Overall, you strive to make healthy choices for yourself to increase your
capacity to heal, although it's not always easy. You generally have a positive
regard for yourself and others, along with a desire to thrive and grow. Although
at times you feel overwhelmed with grief and despair, you consciously choose
not to give in to or suppress negative emotions.

135-179
Your self-care is above average. However, there may be one or more areas in
which you do not engage in self-care or a single area with severe deficits. In your
grief, you have given up on some of the things you used to do to take care of
yourself. This limits your capacity to process your grief and heal. While you
sometimes make healthy choices for yourself, there is room for improvement.

90-134
You sometimes practice self-care in some areas, but are not taking care of
yourself in other ways. There may be one or more areas with severe deficits. Strive
to take better care of yourself and to be more consistent.

45-89
You are not taking care of yourself or may be causing harm in most areas. You
have unmet or unrecognized needs and wants. There are severe deficits in all or
most life areas. When you ignore your self-care needs, you deter the process of
healing grief.

44 or lower
Your self-care is lacking severely. Some of your most basic needs are going
unmet and you're causing yourself harm. You may be overwhelmed with grief
and feel as though things will never get better. If you find you are unable to
implement better self-care as time goes on, seek outside support. You won't be
able to heal from your grief until basic needs are met.

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BASIC SELF-CARE
Basic self-care is especially important when you're grieving, but not
always easy. For example, it's easy to skip meals when you have no
appetite or to omit exercise when you lack the energy.

Simple, everyday tasks can feel overwhelming. In the very least, focus
on staying well/avoiding illness.

At a minimum:

☐ DRINK ADEQUATE WATER

☐ EAT NUTRITIOUS MEALS
☐ GET ADEQUATE SLEEP
☐ EXERCISE
☐ SEEK MEDICAL TREATMENT WHEN ILL

Once you have the basics down, consider additional ways to self-soothe, indulge,
and treat yourself with kindness.

Exercise: On the next page, check off self-care ideas that you've tried
and that you would like to try (or want to do more of).

Be mindful that when grieving, it can be difficult to experience pleasure or it may arouse guilt
when you do - these are common experiences. If this happens to you, remind yourself that you're
working towards normalcy as you adjust to this loss. Enjoyment/leisure is essential for a balanced
life. And know that your joy will return gradually (and sneakily - you won't realize it's back until
you're immersed in the moment!)

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SELF-CARE IDEAS
□ = I've tried it
○ = I want to try it
SENSATIONS & SELF-
QUICK TIPS INDULGE
SOOTHING

□○ Scroll through
photos of happy
□○ Use scented oils,
lotions, candles, etc.
□○ Send yourself a
bouquet at work
memories on social □○ Put on fuzzy socks □○ Plan (and take!) a

□○
media □○ Apply a heating pad vacation
Step outside and to your neck □○ Buy yourself that
spend a few □○ Heat your towels or thing you've been
moments in nature bathrobe in the wanting, but that's

□○ Complete a (not-
too-difficult) task □○
dryer
Use shower
not something you
would normally buy
that you've been steamers for yourself

□○
putting off
Tell someone how
(alternative to bath
bombs!)
□○ Redecorate your
workspace
you're actually
feeling instead of
□○ Chill your face
lotions/products in
□○ Spend a night at a
hotel, order room
saying "fine" the fridge before service, and relax!
□○ Do something using □○ Take the day off

□○
playful
Stretch
□○ Repetitively tap
chest or shoulders
work or school and
spend it in a park
□○ Replace self-
defeating thoughts
□○ Walk with a book
balanced on your
□○ Upgrade your cell to
the latest model
with optimistic head □○ Buy a piece of

□○
reframes □○ Drink cucumber or furniture that makes

□○ □○
Wink at someone fruit-infused water you happy
Keep fresh flowers
in your office/home
Put something cold
on your forehead
□○ Declutter your life or
hire someone to haul
or wear them in □○ Go to an aquarium junk that's taking up

□○ □○
your hair and watch the fish space
Use your favorite Relax in a sauna □○ Treat yourself to a
pens to write □○ Go an entire day facial, massage, or
□○ Share your self-care without speaking other relaxing spa
plans with someone □○ Buy and use colored treatment
and brainstorm new
ideas
lightbulbs in
different rooms
□○ Buy yourself a new
outfit

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REMEMBERING YOUR LOVED ONE

Letter to the Departed
Exercise: Write a letter to your loved one. Include in the letter anything you
wish you could have said while they were here. Express lingering emotions,
including anger or hurt. Indicate how you will cope with these negative
emotions as you seek closure. Lastly, write about any regrets.

Additional Ideas for a letter:

Your grief experience

What you wish you could talk about this very moment
Significant events that occurred since the loss/death
Things that happened at their funeral or memorial service
Your response to things left unsettled
A secret
How much they meant to you
Apologies for past hurtful behavior
Your plan for a life without them
Something they would find amusing
How you will honor their memory
Something sentimental or meaningful (photos, magazine articles, a poem,
pressed leaves/flowers, art, a recipe card, etc.)

When you are finished with the letter, you can:

□ Throw it away □ Put it in an unaddressed envelope and drop
□ Do nothing it in a mailbox
□ Read it aloud □ Share it in a support group
□ Burn it □ Frame it
□ Give it to a friend or family member, □ Save it to read in the future (holiday,
stamped and addressed with your address, anniversary of death, etc.)
and ask them to mail it to you in a year □ Bury it
□ Leave it in a public space □ Post it to social media
□ Shred it and place the shreds in a pot and □ Read it to a therapist or trusted person
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REMEMBERING YOUR LOVED ONE

Letter to the Departed

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Letter to the Departed (Cont.)

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Letter to the Departed (Cont.)

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REMEMBERING YOUR LOVED ONE

A Poem About the Departed
Exercise: Honor your loved one with poetry. Use expressive words and
descriptive imagery to commemorate them and the relationship you had.

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REMEMBERING YOUR LOVED ONE

Living Memorial or Memorial Garden

Plant a flower or tree in honor of your loved one as a living memorial. You
could also plant a small garden or flower bed to commemorate them.

"Celebration of Life" Scrapbook or Collage

Create a scrapbook or collage to celebrate and honor your loved one.
Include relevant photos, letters, poems, a short bio, a list of their greatest
achievements, a story, sentimental items, etc. You may also want to ask
others to write a sentence or two about them for the scrapbook/collage.

Memory Box or Jar

Ask family members and close friends of the deceased to write down a
few memories of them on pieces of paper or little scrolls. Place the papers
in a decorated box or jar. Read one or more on special occasions. Add to
the box/jar whenever a forgotten memory arises.

Memorial Website
Design a memorial website to honor the deceased. Alternatively, you
could turn their social media profile into a memorial site. Ask
family/friends to post a happy memory, a screenshot of a funny or
touching text conversation with them, or a photo with them on their
page.

Rituals
Create rituals to celebrate/honor the deceased and stay connected, such
as lighting a candle for them on the anniversary of their death, traveling
to a place they loved once a year on their birthday, wearing their favorite
color for an entire week the week of your wedding anniversary, or placing
something sentimental on their gravesite on a holiday they cherished.

Preserving Keepsakes
Preserve keepsakes and sentimental items. Use a glass case to display a
meaningful item, frame pressed flowers from the memorial service,
and/or have photos, videos, and letters digitalized or professionally
printed in an photo album.

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EMBRACING YOUR PAIN

Working Towards Acceptance

What does acceptance mean to you?

Where are you in your acceptance? Draw a line or below.

COMPLETE DENIAL TOTAL ACCEPTANCE

Acceptance doesn't mean you're okay with the loss, but that you're
choosing to face the truth and remain in reality.

How can you find acceptance in the face of loss?

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FINDING MEANING

Enhanced Spirituality
What is your personal definition of spirituality?

Spirituality refers to the “higher self.” It involves your values and

morals. It also involves the relationships and activities in your life
that bring you meaning, purpose, and direction. Additionally,
spirituality involves your belief in a higher power and may include
your religious practices.

What relationships or activities bring you meaning and purpose?

Further Questions for Developing & Exploring Spirituality:

How do I want to be remembered?
What morals guide my life?
Who am I?
What is the meaning of life?
What lessons is life teaching me?
What does spiritual growth look like?
How can I connect more deeply with others and the world?

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FINDING MEANING

Post-Traumatic Growth
Post-traumatic growth (PTG) is the experience of finding new
meaning and a deeper appreciation for life in the aftermath of
trauma. This transformation yields newfound personal strength
while fostering the desire to help others.

PTG differs from resilience in that resilience is the ability to

quickly bounce back; PTG, on the other hand, happens when
you struggle to survive and as a result, find new meaning and
enthusiasm for life, beyond what existed prior to the loss.

An individual who is resilient is less likely to experience PTG

because they’re not as profoundly impacted by trauma. PTG is
what occurs when a person is essentially forced to reevaluate
their core beliefs as they try to make sense of what happened.

PTG has a significant positive impact on:

Appreciation of life
Relationships with others
Believing in new possibilities in life
Personal strength
Spirituality

Factors that contribute to PTG include:

(Check the ones that you want to develop or improve)

□ Social support
□ Self-efficacy (believing in your own abilities)
□ Deliberate reflection
□ Forgiveness
□ Religion/spirituality
□ Optimism
□ Ability to regulate emotions
□ Good health and wellness practices

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STRATEGIES FOR ENHANCING POST-TRAUMATIC GROWTH

How can I utilize my social supports?

How can I develop or enhance self-efficacy?

How can I practice meaningful reflection?

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Who do I need to forgive? Why? How?

What can I do to feel connected to a higher power?

How can I develop a more optimistic worldview?

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What are some ways to manage intense emotions without being ruled by
them?

What health (mental or physical) issues am I struggling with now and what
steps must I take to improve my health?

How can I achieve optimal wellness?

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FINDING MEANING

Helping Others

In what ways can I be of service to others?

It's okay if you don't have a lot of time or energy to help others
right now. The little things can be just as effective and
rewarding.

Exercise: See below for a list of ideas for helping. Mark the ones
you'd like to try and then create your own list on the next page.

Ideas for Helping Others

□ Volunteer □ Donate blood
□ Donate to charity □ Help a friend or loved one pack
□ Help an elderly or disabled and/or move
neighbor with chores or errands □ Give up your seat on the bus or
□ Foster a pet subway
□ Leave a large tip □ Hold the elevator door
□ Join a bone marrow registry □ Help a mother carry a stroller up
□ Offer to take a photo for a or down the stairs
stranger □ Offer to babysit for free for a
□ Help someone with their groceries night
□ Add coins to an expired meter □ Buy coffee for your colleagues
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FINDING MEANING

Helping Others

My List for Helping Others

Who
People I Will Help
□
□
□
□
□
□
□
□
□

How
Things I Will Do
□
□
□
□
□
□
□
□
□
□
□
□
□
□
□
□
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FINDING MEANING

Prayer & Meditation

Prayer and meditation can be powerful sources of connection,
comfort, meaning, and hope. Prayer and meditation are also outlets
for emotional pain and can ease loneliness.

WHEN PRAYING, PRAY FOR:

Comfort Hope Peace Strength to Endure Healing Love

Note: If you're not religious or do not believe in a god, try directing your prayers
towards the deceased or to humanity.

To meditate, you can practice simple breath meditations or try a guided

script for grief. There are many sites, apps, and podcasts that offer free
meditations like the one below, which is from The Daily Meditation.

GRIEF MEDITATION SCRIPT

This grief-meditation script will help you to let go positively while honoring the person (or
relationship) to release. You will need a personal object from the individual you’ve lost. It must
be an object you are willing to let go of (literally).

Sit in a secluded area outside (or somewhere quiet and peaceful indoors) with a
meaningful object from the person or relationship. The absolute perfect spot for this is by
a body of water or stream/river.
Close your eyes and focus on your breath for 15 breaths.
Bring the person to mind - if it’s a romantic relationship, bring to mind the two of you
together.
See the person/relationship in a happy moment. Meditate on this happy moment for 15
breaths.
Imagine saying anything you need to say to them. "I love you." "Thank you." "I am sorry
for..." Take 25 breaths to do this.
Imagine hearing them saying what you need to hear. "I forgive you." "I am still with you."
Take 25 breaths to do this.
Feel them with you as you take another 10 breaths.
Say that it is time to move on, but that you are moving on with love and gratitude.
Let go of the personal object. If you are by water, release it into the water and say “I
release you.”
Express gratitude for this meditation.

Source: The Daily Meditation (www.thedailymeditation.com/meditation-for-grief)

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Prayer & Meditation (Cont.)

MEDITATION FOR GRIEVING

Whenever you find yourself feeling overwhelmed with grief for the loss of a
loved one, take a few minutes to sit in stillness by following these meditation
steps.

Find a comfortable place to sit upright where you won’t be disturbed for 15
to 20 minutes. Make yourself comfortable with pillows or a blanket.

Begin to breathe slowly and deeply, and place your attention on how you are
feeling—both emotionally and physically. Try not to analyze what you are
feeling and rather, just be in the experience. Acknowledge your emotions in
a gentle and loving way.

Imagine the face of the person you are grieving. You may think of it as a
manifestation of their spirit or just see it as a memory in your mind.

Now, consider anything that needs to be said or forgiven and begin to have a
conversation with them. Visualize this happening in your mind, now. Spend a
few minutes saying whatever it is that you need to say from your heart. Then
hear them saying whatever they need to say to you from their heart. Tell
them you forgive them and hear them tell you that they forgive you, too.
Focus on the conversation taking place in a loving and compassionate way—
a giving and receiving of open, loving communication with this person.

Next, focus in on any one of the most positive memories you can bring to
mind with this person and immerse yourself in this memory. Relive the
happy, fun times and the deep connections that you shared, knowing that
what allows grief to release is positive, happy moments.

When you are finished, take a few slow, deep breaths. Sit quietly for a few
minutes and bring your meditation to an end. Do this meditation as often as you
need to and know that you can always return to this space whenever you want to
feel at peace.

Source: Chopra (www.chopra.com/articles/healing-after-loss-meditation-for-grieving)

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CREATIVE & SOOTHING OUTLETS

Relaxing Mandala Coloring Designs

FREE CONTENT FROM FOR PERSONAL USE

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FREE CONTENT

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FREE CONTENT

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CREATIVE & SOOTHING OUTLETS

Nature
Spending time in nature can be both therapeutic and spiritual. Green
spaces have the power to uplift and heal. According to Dr. Alan D. Wolfelt,
a grief expert and educator, nature has the capacity to steady and calm. It
also softens the pain of grief.

Mindfulness
Mindfulness has been linked to reduced symptoms of depression and
anxiety, and decreased stress levels. When you use your senses to engage
in the present and remain fully aware of self or surroundings, you are
being mindful. When grieving, the practice of mindfulness allows you to
connect with your body and recognize the physical symptoms of grief. It
can also help you to regulate your emotions or ground you when you feel
disconnected. Mindfulness may help you to process your grief and heal.

Journaling
Journaling is a powerful tool for reflection and expression. Consider
keeping a grief journal to write about your grief journey or to preserve
memories. You may also choose to write in journal as though you're
writing to the deceased. Use your journal for poetry, stories, and gratitude
lists. Another idea is to write "future chapters" of your life. Keep the focus
on positive things to come.

Art
Art is a powerful form of expression. Research links art and creative
expression to mental wellness, increased positive emotions, and reduced
levels of depression, stress, guilt, and grief. Art provides an innovative
outlet for sharing and releasing grief, especially grief feelings that have
been suppressed or that feel too painful to otherwise let out, and is a
means of mourning a loss. Art may also provide temporary relief as a
distraction from overwhelming pain. Additionally, you can also use art to
create a memorial and then dedicate your work to the deceased.

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Dance & Movement

Dance and movement allow your body to express what words cannot.
Research indicates that dancing and dance therapy may improve physical
and mental health, reduce pain, improve gait and balance, reduce stress,
and even reverse signs of aging in the brain. Dance allows you to release
pain and it awakens you from numbness. Dance therapy may also help to
relieve tension and anxiety.

Music
Music is another powerful form of creative expression. Listening to or
playing music can evoke strong emotions and help you to connect with
feelings you weren't aware you had. Music and music therapy may reduce
symptoms of depression, anxiety, and PTSD.

Massage
Massage therapy is not only relaxing; it may reduce pain and improve
your health. Some research indicates that massage can help fight stress.
What's more, human touch is soothing; therapeutic massage may provide
consolation, much-needed rest, and relaxation when grieving a loss.

Light Therapy
Light therapy can help to reduce symptoms of depression and seasonal
affect disorder. It may also alleviate symptoms of PTSD. Some research
indicates that light therapy helps with insomnia. Consider this treatment
if you have co-existing depression, bipolar disorder, PTSD, or insomnia.

Aromatherapy
Essential oils are pleasant and soothing. When inhaled, the scent travels
to the brain, signaling certain receptors associated with emotion. If you
enjoy scented oils, consider using them to self-soothe or relax.
Aromatherapy may even help reduce symptoms of depression and
anxiety when used in conjunction with massage or other alternative
therapies.

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FINDING SUPPORT

Where Can I Find Support?

SELF-HELP LITERATURE
The "Recommended Resources" section in this workbook
provides a list of suggested books and websites. You can also
find free guides and booklets online via search engine.

HOTLINES
Crisis hotlines (or text lines) provide immediate support, especially if
you feel like harming yourself or are thinking about suicide. If you are
in need of emotional support, call the National Suicide Prevention
Lifeline at 1-800-273-8255.

ADDITIONAL HOTLINES & HELPLINES

Crisis Text Line (text "HOME") 741-741
Samaritans Helpline 1-877-870-4673
United Way 2-1-1
Disaster Distress Helpline 1-800-985-5990
NAMI HelpLine 1-800-950-6264
SAMHSA's National Helpline 1-800-622-4357
National Parent Helpline 1-855-427-2736
First Candle Griefline 1-800-221-7437
National Domestic Violence Hotline 1-800-799-7233
National Sexual Assault Hotline 1-800-656-4673
National Child Abuse Hotline 1-800-422-4453
LGBT National Hotline 1-888-843-4564
Trans Lifelife 1-877-565-8860
TrevorLifeLine (or text "START" to 678-678) 1-866-488-7386

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ONLINE COMMUNITIES, FORUMS, & CHATROOMS

In addition to reading materials and tips from websites or
blogs, you can find online support through bereavement
communities (including Facebook groups and email support),
forums, and chatrooms.

AARP Grief & Loss Forum MISS Foundation Online Support Group Forums
www.community.aarp.org/t5/Grief-Loss/bd-p/GriefLoss missfoundation.org/grieving/

Alliance of Hope Community Forum Modern Loss

allianceofhope.org/find-support/community-forum/ modernloss.com

Cake Forum My Grief Angels Online Forums

joincake.com/forum/ mygriefangels.org/forums-by-loss.html

The Compassionate Friends Online Grief Support

compassionatefriends.org/find-support/online-communities onlinegriefsupport.com

GRASP Facebook Group Open To Hope

grasphelp.org/community/joining-us-facebook/ opentohope.com

Grief Anonymous Pet Loss Grief Support Message Board

griefanonymous.com/facebook-groups/ petlossmessageboard.com

Grief Healing Discussion Groups TAPS

griefhealingdiscussiongroups.com taps.org/onlinecommunity

Grief In Common Widowed Village

griefincommon.com soaringspirits.org/programs/widowed-village/

GriefNet.org Widowers on Reddit

griefnet.org reddit.com/r/widowers/

Grieving.com
forums.grieving.com

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SOCIAL MEDIA
Sharing your grief on social media is a way to connect with others
and receive support. The condolences you receive will bring you
comfort and help you to feel less alone.

SUPPORT GROUPS
You can find an in-person support group at a funeral home, hospital,
or church. You could also attend a virtual support group.

Virtual Grief Support Groups:

Actively Moving Forward (healgrief.org/actively-moving-forward/young-adult-grief/)

First Candle (firstcandle.org/online-support-groups/)
GriefShare (griefshare.org)
Hand to Hold (handtohold.org/nicu-family-support/nicu-family-support-groups/)
Rainbows (rainbows.org/services/find-a-group)

APPS
There are plenty of apps designed to help with symptoms of PTSD,
depression, stress, insomnia, and more.

Recommended (highly-rated and therapist-approved) apps for grief,

trauma, depression, stress, and insomnia:

□ Actively Moving Forward □ myStrength

□ Calm □ PTSD Coach
□ CBT-i Coach □ Sanvello: Depression & Anxiety
□ Happify □ Smiling Mind
□ Headspace □ SuperBetter
□ MoodKit □ Virtual Hope Box
□ MoodMission

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Circle of Support

Who is in your circle? Write down the names of people in your

support network. Include an inner, middle, and outer ring. The inner
ring is for you and the middle ring is for the people you are closest
to and can count on the most (family and close friends). The outer
ring is for supplemental supports including co-workers, online grief
communities, church members, etc.

Me

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My Support Network

Use the spaces below to write the names and numbers of

people from your support network who you can call when
you're struggling.

NAME NUMBER

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ADDITIONAL TIPS

□ Socialize
□ Take breaks from your grief and sadness
□ Show others photos of the deceased or sentimental items
□ Identify emotions as you experience them
□ Schedule time-limited mourning sessions each day
□ Talk about your loved one
□ Express your grief
□ Come up with a plan (and backup plans) for managing holidays, anniversaries, and
other difficult times
□ Schedule time for self-care or pleasant activities
□ Let your emotions out
□ Replace unrealistic thoughts with reality-based statements
□ Stick to a regular schedule as much as possible and structure your days
□ Explore negative emotions
□ Utilize a variety of coping skills
□ Engage in activities/hobbies you previously enjoyed or try new ones
□ Practice self-forgiveness
□ Make a list of your regrets and share with a trusted person
□ Use positive self-talk and affirmations
□ Talk to others who have experienced loss and ask them how they got through it
□ Visit the gravesite of the deceased
□ Commit to reengaging with family, friends, and colleagues

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GRIEF & LOSS QUOTES

"The reality is that you will grieve forever. You will not 'get over' the loss
of a loved one; you will learn to live with it. You will heal and you will
rebuild yourself around the loss you have suffered. You will be whole
again but you will never be the same. Nor should you be the same nor
would you want to."

ELIZABETH KÜBLER-ROSS

“Those we love never truly leave us. There are things

that death cannot touch.”

JACK THORNE
”Grief is the price we pay for love.”

QUEEN ELIZABETH II

“It takes strength to face our sadness and to grieve and to let our grief and our anger
flow in tears when they need to. It takes strength to talk about our feelings and to
reach out for help and comfort when we need it.”

FRED ROGERS

“GIVEN THE CHOICE BETWEEN THE EXPERIENCE OF PAIN AND NOTHING, I WOULD

CHOOSE PAIN.”

William Faulkne
"Embrace your grief. For there, your soul will grow."
CARL JUNG

"Life is full of grief, to exactly the degree we allow ourselves to love other people."

ORSON SCOTT CARD

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CHAPTER FOUR
SEEKING PROFESSIONAL HELP

"Healing takes time, and asking for

help is a courageous step."

MARISKA HARGITAY

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SEEKING PROFESSIONAL HELP

WHEN SHOULD I SEEK PROFESSIONAL
HELP?
If you are having difficulty functioning after a significant period has
passed since the loss (12 or more months), it may be time to consider
professional help.

Prolonged (or complicated) grief is characterized by persistent intense yearning and

longing or preoccupation with thoughts and memories of the person who died along with:

☐ Difficulty accepting the death

☐ Experiencing disbelief or emotional numbness
☐ Bitterness or anger
☐ Self-blame
☐ Excessive avoidance of reminders of the death
☐ Desire to die to be with the deceased
☐ Difficulty trusting others
☐ Feeling alone or detached
☐ A sense of meaninglessness
☐ Feeling a part of you died with your loved one
☐ Difficulty or reluctance to pursue interests

If you were with your loved one when they died and/or if it was
sudden, violent, or accidental, you have an increased risk of
developing post-traumatic stress disorder (PTSD), which may
require professional treatment.

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Grief-related PTSD symptoms include:

Persistent, invasive, and/or intrusive and distressing memories of the loss

Frequent disturbing nightmares about the loss
Re-experiencing the loss as though it is happening (i.e., flashbacks)
Persistent or intense distress when things, events, or thoughts remind you of the
loss
Intense physical reactions to things, events, or thoughts that remind you of the
loss
Avoiding (or attempting to avoid) anything that reminds you of the loss, including:
Memories
Thoughts
Emotions
People
Places
Things
Conversations
Activities
Situations
Difficulty remembering certain aspects of the loss
Negative thoughts/beliefs about self, others, and/or the world
Blaming self or others
Persistent negative emotional state
Inability to experience positive emotions (such as happiness, joy, satisfaction, love,
etc.)
Loss of interest in things and/or events you once enjoyed
Inability to connect with others
Irritability, aggression, and/or angry overreactions
Reckless or self-destructive behavior
Constantly feeling on edge and alert
Over-exaggerated startle response
Difficulty concentrating
Difficulty falling or staying asleep

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Exercise: Traumatic Grief Assessment

1. Were you with your loved one when they died or was the death sudden,
violent, or accidental?

☐ Yes ☐ No

2. Are you experiencing any symptoms of PTSD? (See page 74)

☐ Yes ☐ No

3. If you are experiencing PTSD symptoms, are they causing significant distress
or impairment in your life?

☐ Yes ☐ No ☐ N/A

4. If you are experiencing PTSD symptoms, have they been occurring for a
month or longer?

☐ Yes ☐ No ☐ N/A

If you answered "Yes" to at least one of the above questions, you may want to consider further assessment. If you
answered "Yes" to all of the above questions, strongly consider further assessment and/or consult with a
licensed mental health professional (therapist, counselor, social worker, psychologist, or psychiatrist).

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Exercise: Depression Screening Tool

If you're experiencing symptoms of depression in addition to grief, you may require professional
treatment. The following questions assess for depression.

In the past two weeks, have you experienced:

Depressed or sad mood most of the day, nearly every day?

☐ Yes ☐ No

Loss of interest or pleasure in nearly all activities most of the day, nearly every day?

☐ Yes ☐ No

If you answered "No" to both questions, your current risk of depression is low. If you answered "Yes" to
at least one of the above questions, continue to the next section.

In the past two weeks, have you experienced:

Significant weight loss or significant changes in appetite?

☐ Yes ☐ No

Insomnia or oversleeping nearly every night?

☐ Yes ☐ No

Restlessness or doing things more slowly than you normally would?

☐ Yes ☐ No

Fatigue or loss of energy nearly every day?

☐ Yes ☐ No

Feelings of worthlessness or excessive or intense guilt nearly every day?

☐ Yes ☐ No

Inability to concentrate or indecisiveness nearly every day?

☐ Yes ☐ No

Intrusive and frequent thoughts of death or suicide or planning to end your life?

☐ Yes ☐ No

If you answered "Yes" to five or more questions (total), you are at increased risk for depression. Treatment for
depression may include therapy or antidepressant medication.

If you are having thoughts of suicide, call the National Suicide Prevention Lifeline at 1-800-273-8255.

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PROFESSIONAL GRIEF TREATMENT

Other questions to ask yourself to assess the need for professional treatment:

______ Does it feel like something just isn't right?

______ Am I unable to share or talk about my grief with others?
______ Am I engaging in substance use or other risky behaviors to cope?
______ Am I harming others in my grieving process?

Role of a Grief Therapist

To help individuals adjust to loss in a healthy way
To guide individuals through the various stages of grief
To potentially diagnose prolonged grief disorder and refer as needed
To provide an important service to the community and church in times of
tragedy
Source: Role Of The Certified Grief Counselor – AIHCP

Treatment Options
Promising treatments for prolonged grief, stress, and trauma include Cognitive
Behavioral Therapy (CBT), Cognitive Processing Therapy (CPT), Cognitive Therapy
(CT), Complicated Grief Treatment (CGT), Eye Movement Desensitization and
Reprocessing (EMDR), Mindfulness-Based Stress Reduction (MBSR), Pro-Change®
Stress Management, Prolonged Exposure (PE) Therapy, Somatic Experiencing
(SE), and Trauma-Focused Cognitive Behavioral Therapy (TF-CBT).

In addition to therapy, you may want to consider attending a therapist-led

workshop or seminar. There are also online counseling services and web-based
programs available.

Before enrolling in an online course, check that there is scientific evidence to

back up its effectiveness. A few effective web-based programs for treating
depression and insomnia are Beating the Blues, Managing Your Mood, MoodGYM,
RESTORE, and Space from Depression.

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CHAPTER FIVE
RECOMMENDED RESOURCES

“Mourning in our culture isn’t always easy. Normal thoughts

and feelings connected to loss are typically seen as
unnecessary and even shameful. Instead of encouraging
mourners to express themselves, our culture’s unstated rules
would have them avoid their hurt and ‘be strong.’ But grief is
not a disease. Instead, it’s the normal, healthy process of
embracing the mystery of the death of someone loved. If
mourners see themselves as active participants in their
healing, they will experience a renewed sense of meaning
and purpose in life.”

DR. ALAN WOLFELT

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RECOMMENDED RESOURCES
BOOKS
Ambiguous Loss: Learning to Live with Unresolved Grief (2000) by Pauline Boss,

Ph.D. (176 pages)

Bearing the Unbearable: Love, Loss, and the Heartbreaking Path of Grief (2017)

by Joanne Cacciatore, Ph.D. (248 pages)

The Courage to Grieve: The Classic Guide to Creative Living, Recovery, and

Growth Through Grief (2008) by Judy Tatelbaum (192 pages)

Dark Nights of the Soul: A Guide to Finding Your Way Through Life's Ordeals

(2005) by Thomas Moore (329 pages)

Finding Meaning: The Sixth Stage of Grief (2020) by David Kessler (272 pages)

Good Grief: A Companion for Every Loss (2019) by Granger E. Westberg (80

pages)

The Grief Club: The Secret to Getting Through All Kinds of Change (2006) by

Melody Beattie (368 pages)

Grief Day by Day: Simple Practices and Daily Guidance for Living with Loss

(2018) by Jan Warner (272 pages)

A Grief Observed (2001) by C. S. Lewis (96 pages)

The Grief Recovery Handbook, 20th Anniversary Expanded Edition: The Action

Program for Moving Beyond Death, Divorce, and Other Losses including Health,

Career, and Faith (2009) by John W. James & Russell Friedman (240 pages)

Healing After Loss: Daily Meditations for Working Through Grief (1994) by

Martha Whitmore Hickman (384 pages)

How Can It Be All Right When Everything Is All Wrong? (1999) by Lewis Smedes

(192 pages)

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How to Go On Living When Someone You Love Dies (1991) by Therese Rando

(338 pages)

How to Survive the Loss of a Love (2006) by Melba Colgrove, Ph.D., Harold H.

Bloomfield, MD, & Peter McWilliams (208 pages)

It’s OK That You’re Not OK: Meeting Grief and Loss in a Culture That Doesn’t

Understand (2017) by Megan Divine (280 pages)

I Wasn’t Ready to Say Goodbye: Surviving, Coping and Healing After the

Sudden Death of a Loved One (2008) by Brook Noel & Pamela D. Blair, Ph.D.

(292 pages)

A New Normal: Learning to Live with Grief and Loss (2017) by Darlene F. Cross

(92 pages)

No Time for Goodbyes: Coping with Sorrow, Anger, and Injustice After a Tragic

Death, 7th ed. (2014) by Janice Harris Lord (240 pages)

On Grief and Grieving: Finding the Meaning of Grief Through the Five Stages

of Loss (2014) by Elisabeth Kübler-Ross & David Kessler (272 pages)

Permission to Mourn: A New Way to Do Grief (2014) by Tom Zuba (121 pages)

Resilient Grieving: Finding Strength and Embracing Life After a Loss That

Changes Everything (2017) by Lucy Hone, Ph.D. (256 pages)

Tuesdays with Morrie (2002) by Mitch Albom (192 pages)

Unattended Sorrow: Recovering from Loss and Reviving the Heart (2019) by

Stephen Levine (240 pages)

When Bad Things Happen to Good People (2004) by Harold S. Kushner (176

pages)

When the Bough Breaks: Forever After the Death of a Son or Daughter (1998) by

Judith Bernstein (230 pages)

When Things Fall Apart: Heart Advice for Difficult Times (2016) by Pema

Chodron (176 pages)

The Wild Edge of Sorrow: Rituals of Renewal and the Sacred Work of Grief

(2015) by Francis Weller (224 pages)

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BOOKS FOR CHILDREN & TEENS

Badger’s Parting Gifts (1992) by Susan Varley (32 pages, ages 4-8)

The Fall of Freddie the Leaf: A Story of Life for All Ages (1982) by Leo

Buscaglia (32 pages, ages 4-8)

Healing Your Grieving Heart for Kids: 100 Practical Ideas (Healing Your

Grieving Heart Series) (2001) by Alan D. Wolfelt, Ph.D. (128 pages, ages

12-14)

Healing Your Grieving Heart for Teens: 100 Practical Ideas (Healing Your

Grieving Heart Series) (2001) by Alan D. Wolfelt, Ph.D. (128 pages, ages

12-18)

The Invisible String (2018) by Patrice Karst (40 pages, ages 4-8)

The Memory Box: A Book About Grief (2017) by Joanna Rowland (32

pages, ages 4-8)

I Miss You: A First Look at Death (2000) by Pat Thomas (32 pages, ages

4-7)

Tear Soup: A Recipe for Healing After Loss (2005) by Pat Schwiebert &

Chuck DeKlyen (56 pages, ages 8-12 years)

When Dinosaurs Die: A Guide to Understanding Death (Dino Tales: Life

Guides for Families) (1998) by Laurie Krasny Brown (32 pages, ages 4-8)

When Someone Very Special Dies: Children Can Learn to Cope with Grief

(1996) by Marge Heegaard (32 pages, ages 9-12)

When Something Terrible Happens: Children Can Learn to Cope with

Grief (1992) by Marge Heegaard (32 pages, ages 4-8)

Where's Jess: For Children Who Have a Brother or Sister Die (1982) by

Marvin Johnson (24 pages, ages 6-8)

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WEBSITES
General Information & Support
Association for Death Education and Counseling
adec.org

At A Loss (UK)
ataloss.org

Bereavement Advice Centre (UK)

bereavementadvice.org

Bereavement Services Association (UK)

bsauk.org

Center for Loss & Life Transition

centerforloss.com

Cruse Bereavement Care (UK)

cruse.org.uk

Domani for Grief

domaniforgrief.com

The Elisabeth Kübler-Ross Foundation

ekrfoundation.org

Evermore
live-evermore.org

Grief.com
grief.com

Grief Anonymous
griefanonymous.com

Grief Dialogues
griefdialogueseducation.com

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Grief Haven
griefhaven.org

Grief Healing
griefhealing.com

Grief in Common
griefincommon.com

GriefNet
griefnet.org

Grief Resource Network

griefresourcenetwork.com

Grief Share
griefshare.org

Grief Speaks Out

griefspeaksout.net

The Grief Toolbox

thegrieftoolbox.com

HealGrief
healgrief.org

Open to Hope
opentohope.com

Recover from Grief

recover-from-grief.com

Speaking Grief
speakinggrief.org

Webhealing
webhealing.com

What's Your Grief?

whatsyourgrief.com

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Grieving Children, Youth, & Families

The Alcove Center for Grieving Children & Families
thealcove.org

Child Bereavement UK
childbereavementuk.org

Childhood Bereavement Network (UK)

childhoodbereavementnetwork.org.uk

Coalition to Support Grieving Students

grievingstudents.org

The Compassionate Friends

compassionatefriends.org

Dougy Center
dougy.org

Grief Encounter (UK)

griefencounter.org.uk

Hope Again (UK)

hopeagain.org.uk

National Alliance for Children's Grief

childrengrieve.org

Sesame Street in Communities: Helping Kids Grieve

sesamestreetincommunities.org/topics/grief/

Twinless Twins Support Group International

twinlesstwins.org

Grieving Parents
Alive Alone
alivealone.org

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Bereaved Parents of the USA

bereavedparentsusa.org

COPE Foundation
copefoundation.org

Courageous Parents Network

courageousparentsnetwork.org

Helping Parents Heal

helpingparentsheal.org

National Organization of Parents Of Murdered Children

pomc.org

Project Grace
project-grace.org

Pregnancy, Stillborn, & Infant Loss

First Candle
firstcandle.org

Miscarriage Matters, Inc.

mymiscarriagematters.org

MISS Foundation
missfoundation.org

Pregnancy Loss and Infant Death Alliance

plida.org

Pregnancy Loss Support Program

pregnancyloss.org

Sands: Miscarriage, Stillbirth, & Newborn Death Support (AU)

sands.org.au

Share Pregnancy and Infant Loss Support, Inc.

nationalshare.org

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Stillbirth and Neonatal Death Charity (Sands - UK)

sands.org.uk

Grieving Spouses

Life as a Widower
lifeasawidower.com

The Sisterhood of Widows

sisterhoodofwidows.com

Widowed and Young (WAY)

widowedandyoung.org.uk

Widow Might
widowmight.org

Widow Net
widownet.com

Widowed Parent
widowedparent.org

Suicide Loss
Alliance of Hope
allianceofhope.org

American Association of Suicidology (AAS)

suicidology.org

American Foundation for Suicide Prevention

afsp.org

National Suicide Prevention Lifeline

suicidepreventionlifeline.org

Samaritans (Greater Boston and MetroWest, Massachusetts)

samaritanshope.org

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Suicide Awareness Voices of Education (SAVE)

save.org

Suicide Prevention Resource Center

sprc.org

Survivors of Bereavement by Suicide (UK)

uksobs.org

Survivors of Suicide Loss

soslsd.org

Overdose Loss
Bereaved Through Alcohol and Drugs (BEAD - UK)
beadproject.org.uk

Grief Recovery After a Substance Passing (GRASP)

grasphelp.org

Overdose Lifeline
overdoselifeline.org

Support After a Death by Overdose

sadod.org

Sudden, Accidental, & Violent Loss

AirCraft Casualty Emotional Support Services (ACCESS)
accesshelp.org

Disaster Action (UK)

disasteraction.org.uk

Family Liaison & Co-ordination of Support Services (FLACSS - UK)

flacss.co.uk

Road Peace (UK)

roadpeace.org

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Sudden (UK)
sudden.org

Support After Murder and Manslaughter (SAMM National - UK)

samm.org.uk

Survivors of Violent Loss Network

svlp.org

Violent Death Bereavement Society

vdbs.org

Military & Law Enforcement

American Gold Star Mothers
goldstarmoms.com

American Widow Project

americanwidowproject.org

Concerns of Police Survivors (C.O.P.S.)

concernsofpolicesurvivors.org

National Military Family Bereavement Study

militarysurvivorstudy.org

Society of American Widows

militarywidows.org

Tragedy Assistance Program for Survivors (TAPS)

taps.org

Vets4Warriors
vets4warriors.com

Life-Changing Illness
AIDS Bereavement and Resiliency Program of Ontario
abrpo.org

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American Cancer Society

cancer.org

American Childhood Cancer Organization (ACCO)

acco.org

CancerCare
cancercare.org

Hospice Foundation of America (HFA)

hospicefoundation.org

National Hospice and Palliative Care Organization (NHPCO)

nhpco.org

National Hospice Foundation (NHF)

nationalhospicefoundation.org

Pet Loss
Animals in Our Hearts
animalsinourhearts.com

Association for Pet Loss & Bereavement

aplb.org

I Loved My Pet
ilovedmypet.com

In Memory of Pets
in-memory-of-pets.com

Pet Loss Help

petlosshelp.org

Pet Loss Matters

pet-loss-matters.com

The Pet Loss Support Page

pet-loss.net

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CASSIE JEWELL, AUTHOR

Cassie Jewell is a mental health clinician and the creator of Mind ReMake
Project (www.mindremakeproject.org), a site she developed for posting
free self-help resources and information for consumers and other mental
health professionals. Cassie has a Master's degree in Community
Counseling. Cassie is a licensed professional counselor (LPC), a licensed
substance abuse treatment practitioner (LSATP), and a board-approved
clinical supervisor in Virginia.