Grief Activities For Adults

Ten Grief Activities For Adults

Grief affects all of us at some point in our lives and impacts us all differently. It’s completely normal to feel overwhelmed, angry and frustrated, or even relieved after a loved one’s death or other significant loss. You may even experience a mix of wild emotions at different times.

The origin of your grief can vary from person to person, whether due to the physical loss of a loved one, divorce, a beloved pet, or even a stressful job change or move.

Grief activities can help you practice positive self-care and help you physically/mentally escape from the emotions you might be experiencing. Remember, there are no shortcuts or quick fixes for the healing process, but taking care of yourself can help you find the strength to move forward and find peace during this time.

Grief activities

Grief and Loss Activities For Adults

Grief activities are simple therapeutic techniques and self-care practices that can help you cope with the complicated emotions and feelings of grief and loss. This includes meditation, exercise, joining support groups, or volunteering. The goal of these activities is to provide you with an outlet to work through your grief in a healthy manner. Not every activity will work for you, so try different techniques until you find one that really helps

Keep a journal

Writing about grief can be a helpful way of processing the intense emotions you’ll experience throughout the grieving process. Start a journal and use it to express your thoughts and feelings about what you are going through. You can write letters to your lost loved one or just about your experiences.

Treat it as a safe and private space to explore your emotions and come to terms with your loss. Journaling can help you view your grief from a different perspective and help you close off any unfinished business you may have had with your lost loved one.

Find a support system/support group

Sometimes listening to others express their feelings and experiences with grief can help you process and understand your own grief journey. Grief support groups can be a huge source of comfort and will help you feel less alone during the various stages of grief. Your grief group can provide insight and sympathy when you need it most. If you don’t want to join a formal support group or grief therapy, lean on friends or family members who can provide a sympathetic ear when needed.

Create a memory box

There’s a popular quote that says, “When someone you love becomes a memory, the memory becomes a treasure.” It can be particularly hard to let go of the possessions of a deceased loved one, but being surrounded by the things that remind you of them can be challenging in itself. You can keep your special memories of the family member or special person you’ve lost safe by creating a memory box or memory trunk filled with things that remind you of them, like photographs, letters, or mementoes. Closing a memory box can help you symbolically close that chapter of your relationship with the other person while keeping their memory alive and honoring their legacy.

Practice mindfulness

There’s been a lot of buzz around mindfulness and mindful practices, but it’s actually quite simple. Mindfulness means maintaining a moment-by-moment awareness of your thoughts, feelings, your environment, and sensations in your body through a gentle and nurturing lens. Mindfulness can be extremely useful during the healing process. You can use mindfulness to stay connected to the people in your life and to manage feelings of anger or deep sadness that may crop up while you are grieving. You can practice mindfulness through meditation or yoga or by simply focusing on your breathing and being fully present in the moment.


Volunteering can be a great way to give back and make a positive impact in the world. It can also be a way to honor the memory of your loved one. You can volunteer for a cause that was important to them or that aligns with their values. This can be a way to stay connected to their memory and make a difference in their honor.

Create a ritual

Creating a ritual or a special way to honor your loved one can be a meaningful way to cope with grief and loss. You can light a candle, say a prayer in their memory, or create something far more elaborate, such as an annual memorial service or a special trip to a location that holds special memories. These rituals can help you feel closer to your loved one.

Take care of your physical health

Taking care of your physical health is important during times of grief and loss. Make sure you are getting enough sleep, eating well, and exercising regularly. Exercise, in particular, can be a great way to release pent-up emotions and reduce stress. You’llYou’ll soon feel stronger and better.

Connect with nature

Spending time in nature can be a powerful way to heal and find solace during times of grief and loss. Take a walk in the park, hike a nearby trail, or spend time gardening. Connecting with nature can help you feel more grounded and connected to the world around you.

Express your creativity

Engaging in creative activities can be a great way to cope with grief and loss. Whether it’s painting, writing, or playing music, creative expression can be a powerful way to process your emotions and find a sense of meaning during a difficult time. You don’t have to be an expert to engage in creative activities; the act of creating art in itself can be therapeutic and healing.

Seek professional help

It’s important to remember that it’s okay to seek professional help if you are struggling with grief and loss. A therapist or counselor can provide you with support and guidance as you navigate this challenging time, including offering suggestions for grief healing activities. In therapy, the counselor can help you develop coping strategies and work through any difficult emotions you may be experiencing with empathy and advice.

Final Thoughts

Grief activities can help you navigate the complex emotions and feelings that arise during this time. Remember to be kind to yourself and to take things one day at a time. Using these grief counseling activities and with time and support, you can heal and move forward from your loss. 

You don’t have to navigate grief alone. At Ammirati Counseling, our team of trained clinicians are able to provide support and guidance as you process the loss of a loved one in a safe and comforting environment. Please get in touch if you would like to know more.

Don’t hesitate to reach out to Ammirati Counseling to ask and inquire about support services that you can receive to help with overcoming feelings of depression, loneliness, stress or anxiety.

Ammirati Counseling is a boutique counseling group with office in Bannockburn. Therapists also offer private therapy via remote online. They provide comprehensive care to children, teens, adults, couples, families, and the LGBTQ community.
Licensed Clinical Professional Counselor at Ammirati Counseling
Terri A. Ammirati, LCPC, has 25+ years of clinical experience. She is a Certified Gottman Therapist and presents Gottman's "The Art and Science of Love" couples workshop.

Terri specializes in empowering clients to strengthen their relationships. She works with all aspects of relational distress and provides solution-focused therapy.
Terri A. Ammirati