Bereavement Toolkit
Grief affects the whole body and can make you tense, tired, restless, or heavy. Movement — even the smallest amount — can help your body release some of this strain.
You do not need to join a gym, follow a programme, or push yourself as regular, simple movement can support your emotional and physical wellbeing during grief.
This section offers simple and realistic ideas to help you reconnect with your body in a safe and unpressured way.
9.1 Why Movement Helps During Grief
Grief increases stress hormones and tension in the body. Physical movement helps process emotion that words cannot express, and exercise also releases endorphins.
Grief constricts the body: shoulders tense, breath shortens, posture collapses. Gentle activity counterbalances this contraction, signalling energy to the nervous system. Regular movement also helps the brain integrate traumatic memory by pairing arousal with safe physical rhythm.
Movement helps:
- Release physical pressure
- Reduce anxiety
- Improve mood
- Support sleep
- Increase appetite
- Reduces stress hormones which helps to calm the nervous system
- Bring a sense of control and grounding
Movement gives your body a way to express what words sometimes cannot.
9.2 You Do Not Need High Energy or Motivation
Movement during grief is not about fitness. It is about easing emotional and physical heaviness.
You may feel:
- Exhausted
- Unmotivated
- Slow
- Unsteady
- Low in energy
This is normal. The goal is achievable movement, not intensity and even a few minutes of movement can help.
9.3 Simple Ways to Move Your Body
Short walks
A few minutes outside can help clear your mind and reduce tension.
Gentle stretching
Loosen tight shoulders, hips, or your chest — areas that often hold grief.
Light housework
Tidying, folding laundry, or washing dishes counts as movement.
Slow breathing with movement
Raise your arms as you breathe in, lower them as you breathe out.
Chair-based exercises
Rolling your shoulders, circling your ankles, sitting and standing gently.
Nature-based movement
A walk in a park, by water, or among trees can be especially calming.
Small movements matter. They remind your body that it is still alive, safe, and capable.
9.4 Listening to Your Body’s Signals
Your body knows what it needs. Pay attention to:
- When you feel tired
- When you feel restless
- When you feel tightness
- When you need stillness
- When you need fresh air
Some days you may move more and other days you may rest – both are okay.
9.5 Movement as a Way to Express Emotion
Emotions during grief can get “stuck” in the body and movement helps them “ease up” and shift.
You might try:
- A slow walk when feeling numb
- A strong, purposeful walk when angry
- Stretching when overwhelmed
- Placing a hand on your chest when sad
- Gentle shaking of the arms and legs to release tension
Movement can feel like a conversation between your body and your grief.
9.6 When Exercise Brings Up Emotions
Sometimes movement can bring feelings to the surface — sadness, anger, or memories. This is normal.
If this happens:
- Pause
- Breathe slowly
- Sit down if you need to
- Place your hand over your heart or stomach
- Allow the feeling to come and go
Movement helps emotions that have been “held” in the body find a safe way out.
9.7 Creating a Simple Movement Routine
You don’t need a structured plan. Choose small, realistic actions that fit your energy level – consistency matters more than intensity.
Examples:
- 5–10 minute walk each day
- Stretching your arms and shoulders each morning
- Standing outside for fresh air once or twice a day
- Doing gentle movement before bed
- Walking with a friend once a week
If you prefer, you can choose one movement and repeat it daily.
9.8 If You Used to Exercise with the Person Who Died
Movement may feel painful if it was something you shared. Going to a gym, walking a familiar route, or taking part in activities may evoke memories.
You might:
- Choose new locations
- Go with someone else
- Start with shorter or easier versions
- Allow yourself to cry or feel emotional
- Take breaks when needed
You are not “leaving them behind” but are learning new ways to move through life.
9.9 When to Seek Extra Support
Talk to a doctor or health professional if:
- You have ongoing pain during movement
- You feel dizzy or breathless unexpectedly
- You have a medical condition that limits activity
- You feel frightened about moving your body
- You used to exercise in intense ways that feel unsafe now
It’s okay to ask for guidance – your safety matters.
9.10 A Closing Thought
Movement is not about fixing grief – it is about caring for the body that is carrying your grief.
Even the smallest action — a stretch, a step, a slow breath — can help you feel a little more grounded, a little more present, and a little more connected to yourself. Your body has been through a lot and deserves kindness, patience, and steady, compassionate care.