top of page

Back to Basics: Foundations of Self-Care

By: Mary Whittaker M.A., LCMHCA

An image of two people holding hands across a table

Back to Basics: Foundations of Self-Care

Whether you are at the very beginning of your grief journey or at a stressful place further down the road, we can easily forget our most basic needs. Often, we are full of emotions, possibly exhausted and feeling out of control and lost in our grief. We tend to focus on what we feel we "need" to do or "should" do. There are no "shoulds" when it comes to grief; and on a basic level, there are only a few things we truly need to do. Taking time to slow down and focus on our basic needs can help center us. We need food, water, sleep/rest. Additionally, by giving yourself grace, you give yourself safety and comfort.

Sleep: Sometimes our minds become consumed with thoughts and memories, making it difficult to find rest. Establishing a bedtime routine, creating a calming environment, and practicing relaxation techniques can help improve sleep quality. Some people find phone apps for sleep helpful in providing relaxation prior to sleep. If these techniques do not work, a VIA Health counselor can provide strategies for managing intrusive thoughts and promoting restful sleep.

Nutrition: Fueling your body and mind in times of grief is critical, and eating habits can fluctuate. Some may experience a loss of appetite while others may turn to food for comfort. Check in with yourself. Are you nourishing your body with healthy foods or are you skipping meals or eating but still not giving yourself enough nourishment? Also, are you drinking enough water? Again, we become distracted and forget about this basic need.

Giving Yourself Grace: Practicing self-compassion involves treating yourself with kindness, patience, and understanding, especially during difficult times. Allow yourself space to grieve in your own way and at your own pace, honoring your unique process of healing.

Incorporating self-care practices into your daily routine can provide stability and solace as you navigate the complexities of grief. By prioritizing sleep, nutrition, hydration, and self-compassion, you can cultivate a path to resilience.

If you feel the need for additional support, please reach out to one of our trusted counselors.


For more information, call us anytime at 833.839.1113 or send us a message at You are not alone. We listen. We support. We care.

Recent Posts

See All


Commenting has been turned off.
bottom of page