Cómo cuidar de sí mismo durante el duelo
Whether you were caregiver for someone who was sick for months or even years, or you are reeling after an unexpected death, you are grieving now. You are also coping with new demands and responsibilities, other people to comfort or contact, new feelings you don't understand, big empty spaces in your life.
When is there time for you? And how is your physical, emotional and spiritual health at this point?
Any of the tips below can make a difference. Read them over. Choose one to incorporate into your day. Tomorrow, add a few more. As you feel better, check off a few more boxes, and return to the ones you've already tackled. Whatever kind of loss you are coping with, every day you will be stronger and better able to handle it.
- Write emails, letters and poetry. Write in a journal. Record your feelings on tape.
- Talk with others about how you feel to release bottled-up feelings and tension. Join a bereavement support group.
- Laugh! Grief is serious, but not always solemn. Laughter discharges grief energy.
- Read books, articles and poetry written by others who know about loss.
- Phone a compassionate, supportive, cheerful friend.
- Affirm to yourself that you are OK-hurting, but OK. Loss is the problem, not you!
- Notice what's on the top of your mind. Then notice what surfaces next.
- Keep a notebook to release thoughts that weigh on you.
- Make it a habit to put things like keys and paperwork in the same place every time, so you can find them.
- Make lists of things to do.
- Lower your expectations—about how much you can do, and how soon.
- Expect that you will not be able to concentrate, make decisions and remember things as well as usual.
- Eat healthy foods: bread and whole grains, vegetables and fruit, meat, milk and dairy products. Avoid junk foods.
- Drink plenty of fluids: 8 glasses of water and juices a day for hydration and eliminating wastes.
- Avoid alcohol and caffeine. They can cause dehydration, headaches and low back pain. Alcohol steals vitamins, decreases circulation, can cause heart fluttering and can act as a depressant.
- Helps clear your mind and improve concentration
- Generates a feeling of accomplishment and control
- Releases chemicals to promote a sense of well-being
- Increases energy and enhances body’s ability to fight disease
- Strengthens heart muscle and improves flexibility
- Controls weight and improves muscle tone and appearance, which helps to improve self-image
- Relaxes muscles afterward, promoting better sleep at night
- Reorganizes and redirects static energy to help you feel calmer
- Works best outdoors early in the evening, if possible
Sleep and Rest
- Before bedtime avoid caffeine, heavy foods and major mental or physical tasks.
- Avoid violent TV programs late at night.
- Avoid overuse of habit-forming tranquilizers and barbiturates.
- Relax before bed by taking a bubble bath.
- Read an upbeat book in bed before sleeping.
- Encourage your mind to let go of your day.
- Listen to a meditation, relaxation or guided-imagery tape.
- Practice relaxation by tensing/releasing muscles from toes to top of your head.
VITAS offers grief support to our patients' families. Find out how we can help.