7 Self- Care Practices Every Widow Should Try

Grieving a spouse is disorienting and exhausting. Symptoms are not just emotional, but physical and mental too. In the midst of this pain, self-care can feel impossible or even self-indulgent. But taking care of yourself isn’t just important for your health; it is also necessary for healing.

Self-care is not meant to force you to “move on” or pretend that everything is fine. It consists of strategies and practices that can help you manage the difficult parts of grief – to bring moments of reprieve from the pain and allow you to keep moving forward in your life.

​If you’re feeling emotionally drained or overwhelmed in your grief, here are 7 self-care practices to help you navigate these difficult days.

1. Journaling for Emotional Release
Journaling provides a safe space to express difficult and heavy feelings without judgment. Try writing a letter to your late spouse, jotting down memories, or simply letting your emotions flow onto the page. You don’t have to write every day - just whenever you need an outlet.
Try this: Set a timer for five minutes and write whatever comes to mind. No rules, no filters. Just release.

2. Setting Grief-Friendly Boundaries
Grieving takes a lot of energy, and not everyone in your life will understand what you need. It’s okay to say no to social events, step away from conversations that feel triggering, or limit interactions with people who aren’t supportive.
Try this: If you struggle with saying no, practice a simple response like: "I appreciate the invitation, but I’m taking some time for myself right now."

3. The Power of Movement
Grief affects your body as much as your mind. Moving your body, even gently, can help release tension and improve your mood. This doesn’t mean intense workouts (unless you enjoy them); it can be as simple as taking a walk, stretching, or doing yoga.
Try this: Take a 10-minute walk outside, focusing on the sights and sounds around you.

4. Creating New Routines
After loss, even the smallest daily routines can feel disrupted. Establishing new ones - like making tea in the morning, reading a book before bed, or listening to calming music - can provide structure and comfort.
Try this: Pick one small thing to add to your daily routine that brings a sense of peace.

5. Seeking Community & Support
Grief can feel incredibly isolating, but you don’t have to go through it alone. Finding a group that supports your grief or aligns with your interests can provide the connection and understanding you need. Being around people who “get it” can make all the difference.
Try this: Join a widow support group or grief coaching program, like the Widow Empowerment Collective, where you can connect with others on a similar path.

6. Practicing Self-Compassion
You don’t have to have it all figured out. There’s no “right” way to grieve, and there’s no timeline. Speak to yourself with kindness. If you wouldn’t say something to a friend who’s grieving, don’t say it to yourself.
Try this: Replace self-critical thoughts with gentle affirmations like:

• I am doing the best I can today.
• It’s okay to feel how I feel.
• I deserve patience as I heal.
  
  

7. Allowing Yourself Moments of Joy
Finding joy after loss can feel impossible or even like a betrayal. But joy and grief can coexist. You are allowed to smile, laugh, and experience happiness, even while grieving. In fact, these small moments of joy can help release positive hormones in your body, which can aid in healing.
Try this: Do one small thing that brings you even a sliver of happiness whether it’s watching a favorite movie, enjoying a cup of coffee, or listening to a song that lifts your spirit.

Self-care won’t take away the pain of grief, but it can make the journey more manageable. You deserve care, rest, and healing, just as much as anyone else. Give yourself permission to take it one step at a time.
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If you’re looking for a supportive group of widows navigating and healing from grief together, consider joining the Widow Empowerment Collective – a guided coaching program with a compassionate group of widows focused on reclaiming joy and moving forward from grief.