Grief is heavy, unpredictable, and deeply personal. It can feel overwhelming, making even simple self-care routines seem impossible. But what if grief support didn’t have to feel like work? What if small, meaningful rituals and even moments of laughter could help you navigate the tough days?

In this episode of the Moving Grief Podcast, Jason Wendroff-Rawnicki and I explore how self-care, rituals, and even laughter can create stability and healing in grief. We dive into why daily rituals matter, how to break through resistance to self-care, and why laughter can be an unexpected but powerful tool in processing loss.

If self-care feels out of reach, this episode will give you simple, accessible ways to start tending to yourself—without pressure, guilt, or perfection.

Why Self-Care in Grief Feels So Hard

It’s common to struggle with self-care after a loss. Grief takes up so much energy that even basic tasks can feel exhausting. Some days, making a meal or taking a walk might feel impossible. Other days, distraction or avoidance takes over.

So how do we shift from survival mode to small acts of care? By recognizing that self-care doesn’t have to be overwhelming—it can be a simple ritual woven into your existing routine.

How Rituals Can Make Self-Care Easier

Rituals help create stability and predictability, which can be incredibly comforting when grief feels chaotic. Unlike habits, which we often try to force into our lives, rituals are intentional and meaningful.

Here are some simple self-care rituals that can help when grief feels heavy:

• Morning or Evening Rituals: Start or end your day with something grounding—a cup of tea, a few deep breaths, or a quiet moment with a candle.
• Movement Rituals: A short walk, gentle stretching, or even swaying to music can help shift your energy.
• Memory Rituals: Lighting a candle for your loved one, writing them a letter, or keeping a special object nearby can provide comfort.
• Creative Rituals: Journaling, drawing, or creating something small each day can help process emotions.

When self-care is framed as a ritual rather than a task, it can feel more natural and less like another obligation.

Laughter as a Tool for Grief

It might seem strange to talk about laughter in grief, but humor can be a powerful release. When we laugh, even for a moment, it shifts our nervous system, releases tension, and allows us to experience relief—no matter how temporary.

In this episode, Jason introduces laughter yoga, a practice that uses intentional laughter to help regulate emotions. The idea is simple: even forced laughter can activate the body’s relaxation response. Eventually, the laughter becomes real, and the benefits set in.

Even if laughter yoga isn’t for you, think about moments when humor has provided comfort in your grief. Maybe it was a funny memory of your loved one, a TV show that made you smile, or a friend who lightened the mood. Laughter doesn’t take away grief—but it can offer a moment of ease.

Breaking Through Resistance to Self-Care

If self-care feels like a struggle, one tool that can help is Jason’s 5-4-3-2-1 Method.

How it works:

• When you feel stuck or hesitant, count down from 5-4-3-2-1, then take immediate action.
• It can be a small step—standing up, putting on your shoes, filling a glass of water—anything to break the cycle of inaction.
• The key is not giving your mind time to talk you out of it.

This technique helps override hesitation and makes self-care more accessible, even on the hardest days.

Journaling Exercise: Shifting Your Perspective

One way to reflect on your grief and self-care is through a simple journaling exercise using your non-dominant hand.

Try This Prompt:

"What are small ways I can take care of myself today?"

Why use your non-dominant hand?
Writing this way can help quiet overthinking and bring forward deeper emotional insights. It may feel awkward at first, but slowing down allows for a different kind of reflection.

Final Thoughts: Self-Care is About Small, Intentional Choices

Grief can feel isolating, exhausting, and unpredictable, but small acts of care—whether through rituals, movement, laughter, or connection—can provide moments of stability.

The goal isn’t to “fix” grief but to create space for yourself within it. Whether it’s a simple ritual, a moment of laughter, or just taking one small step forward, each act of self-care is a way of honoring yourself and your healing process.