The Power of Dosing: A Gentle Approach to Grief

Grief is never a straight line. It comes in waves—sometimes fierce, sometimes quiet, sometimes right when we thought we were doing "okay." If you’ve ever felt like you were supposed to just get through it or move on, you’re not alone. Healing from grief doesn’t happen all at once. It happens in doses.

We don't need to take on the full weight of our grief all the time—and in fact, our nervous systems aren’t built for that. What I often encourage clients to practice (and I try to model myself) is grief dosing—intentionally making space to feel, express, and process emotions in manageable amounts.

Grief isn't something to solve or conquer. It's something to tend. Gently. And with breaks.

So, what does dosing grief actually look like?

Here are a few simple, actionable ways you can invite this concept into your life:

1. Schedule a "grief pause"

Give yourself 10–15 minutes during the day—just like you would schedule a meeting or a workout—to check in with your grief. It can be journaling, lighting a candle and thinking about your loved one, or listening to a song that reminds you of them. Knowing you have space for it helps reduce the pressure to hold it all together.

2. Balance grief with grounding

Right after your “grief pause,” do something grounding. A short walk. A few slow breaths. Holding a warm mug of tea in your hands. Grief brings us out of our bodies—grounding helps bring us back.

3. Let yourself dip in and out

Give yourself permission to not think about your loss 24/7. That doesn’t mean you’re forgetting. It means you're surviving. Let joy sneak in. Let ordinary moments matter. Dosing grief doesn’t diminish love—it protects your system so you can keep going.

4. Use visual cues

Put a stone, object, or piece of art somewhere visible. Let it be a gentle reminder that your grief is honored, and that you can come back to it when you're ready. It helps keep it from feeling like it’s looming over you.

5. Talk about it (when you're ready)

Sharing pieces of your grief story can be part of the dose too. Whether it's with a therapist, a trusted friend, or in a grief group—connection helps metabolize pain.

Grief dosing is not a “coping hack”—it’s a loving practice. One that respects the complexity of what you're carrying and gives your nervous system a way to move through, rather than shut down.

If you’re grieving right now, I see you. It’s okay to move slow. It’s okay to set boundaries. And it’s okay to feel joy, too.

Let us know—how are you honoring your grief this month?