10 Tips to Help You Cope With Bereavement

Practical advice for teenagers coping with bereavement, focusing on understanding grief, finding support, maintaining routines, and prioritising self-care to navigate the healing process and honour loved ones.

About this article...

  • Suitable for members aged 12-17
  • 5 minute read
  • 883 words (2.2 sides of A4)
  • Providing help and guidance on Death & grief and Family
  • Created and reviewed by our team of experts

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Bereavement is one of the most challenging experiences anyone can face, and for teenagers, it can feel especially overwhelming. Losing someone you care about brings a mix of emotions, from sadness and anger to confusion and fear. While everyone copes with grief differently, there are ways to navigate the process and find support. Here are 10 tips to help you cope with bereavement.

1. Understand That Grief Is Normal

Grief is a natural response to loss, and it's important to allow yourself to feel your emotions. You might experience sadness, anger, guilt, or even relief, depending on the circumstances. All of these feelings are valid. Understanding that grief is a process can help you accept your emotions and begin to heal.

2. Talk About Your Feelings

It's okay to talk about your loss and share your feelings with someone you trust. Whether it's a parent, teacher, friend, or counsellor, expressing your emotions can help you process your grief. If talking feels too difficult, consider writing your thoughts in a journal or creating art to express how you feel.

3. Remember It's Okay to Cry

Crying is a healthy way to release emotions and shouldn't be seen as a sign of weakness. If you feel the urge to cry, let yourself do so. It can be a powerful way to process your sadness and begin to heal. Don't hold back your tears if they come naturally.

4. Keep Memories Alive10 Tips to Help You Cope With Bereavement

Remembering the person you've lost can be comforting. You might:
  • Look through old photos or videos.
  • Create a scrapbook or memory box with items that remind you of them.
  • Write a letter to them expressing what you wish you could say.
Celebrating their life and cherishing your memories can bring a sense of peace and connection.

5. Be Patient with Yourself

Grieving takes time, and there's no right or wrong way to do it. Some days might feel easier than others, and that's completely normal. Be kind to yourself and allow yourself the time and space to heal at your own pace.

6. Take Care of Your Physical Health

Grief can take a toll on your body as well as your mind. Taking care of your physical health can help you cope better emotionally. Focus on:
  • Eating balanced meals to fuel your body and mind.
  • Getting enough sleep to recharge and rest.
  • Staying active with light exercise, like walking or yoga, to relieve stress.
Your physical well-being is closely linked to your emotional health.

7. Connect with Support Groups

Sometimes, talking to people who've experienced similar losses can be helpful. Consider joining a bereavement support group for teenagers. These groups provide a safe space to share your feelings, learn coping strategies, and find comfort in knowing you're not alone. Many organisations also offer online support if meeting in person isn't an option.

8. Maintain a Routine

Sticking to a routine can provide structure and stability during a difficult time. Go to school, participate in hobbies, and keep up with your daily activities as much as you can. A routine helps you regain a sense of normality while allowing space to grieve when needed.

9. Seek Professional Help If Needed

If your grief feels overwhelming or you're struggling to cope, it's important to seek professional support. A therapist or counsellor can help you process your emotions and develop healthy coping strategies. Don't hesitate to reach out if you feel stuck or need extra support.

10. Give Yourself Permission to Find Joy

It's common to feel guilty about experiencing happiness after a loss, but finding joy is an essential part of healing. Allow yourself to laugh, enjoy time with friends, and engage in activities you love. Remember, feeling happiness doesn't mean you've forgotten the person you've lost, it's a sign that you're finding a way to move forward.

Conclusion

Grieving the loss of someone you care about is never easy, but with time and support, it's possible to heal and find a new sense of normal. By allowing yourself to feel, seeking help when needed, and focusing on self-care, you can navigate your grief and honour the memory of your loved one. Remember, you're not alone, there are people and resources available to help you through this challenging time.

How are you feeling?

It is really important that when we need help, we feel able to ask for it. This could be speaking to a parent, a close friend, a teacher or someone else you trust. Sometimes it can be really hard to share our feelings with other people but if we are feeling low or don't know where to turn, sharing with others is really important. Teachers will always take you seriously and listen to your problems in confidence if you approach them for help. Likewise, parents, siblings or friends will help you if you reach out to them.

If you feel like you can't speak to anyone you know, there are people and organisations that can help support you:

  • Childline - Call them on 0800 1111 any time of the day or night, every day of the week
  • NSPCC - Call them on 0808 800 5000 between 10am and 4pm Monday to Friday or email them on help@NSPCC.org.uk
  • The Samaritans – Call them on 116 123 any time of the day or night, every day of the week
  • SANE – Call 0300 304 7000 for support (4:30pm - 10:30pm every day)
  • Mind – Call 0300 123 3393 (9:00am - 6:00pm Monday to Friday)

*Sometimes we will use real life examples in our articles to aid understanding. When we do, names and ages will be changed.