How to Get Unstuck from Grief

How to Get Unstuck from Grief

Grief can feel like being trapped in quicksand. The more you struggle, the deeper you sink. It’s disorienting, overwhelming, and exhausting. But healing is possible—and it often begins with one small, intentional step. You don’t need to have all the answers. You only need to ask: What’s the next right step for me today?

If you’re feeling stuck, here’s how to begin shifting toward emotional recovery.

1. Take Ownership of Your Healing

Healing isn’t about blaming yourself for what happened. It’s about recognizing that your response to pain is within your control. Even taking just 1% responsibility for your recovery can spark real change.

Ask yourself:

  • What can I do today that supports my healing?

  • How can I shift my perspective to feel more empowered?

The smallest shift can build momentum. Each choice you make in service of your healing matters.

2. Name What’s Holding You Back

Getting unstuck starts with honesty. Grief doesn’t always announce itself clearly. It might show up as fatigue, irritability, numbness, or even restlessness. Acknowledging these signs is the first step forward.

When you stop minimizing or avoiding your feelings, you create space for healing to begin. Approach your emotions with curiosity, not judgment. They’re clues, not problems.

3. Identify the Loss Beneath the Pain

Grief is almost always connected to loss—whether it’s the death of a loved one, the end of a relationship, a job, a life stage, or a long-held dream. Understanding this connection gives your emotions context. It helps you see that your reaction makes sense, even if it feels overwhelming.

When you can name the loss, you can start to address it directly.

4. Accept That You Need Support

You don’t have to do this alone. Recognizing that you need help is a strong and courageous choice. Support can take many forms:

  • Confiding in a trusted friend or family member

  • Joining a grief support group

  • Working with a grief recovery specialist or coach

Healing happens in connection. Being heard and seen is part of what helps us move forward.

5. Take One Small Action Today

Grief lingers when we stay passive. Here are three simple steps you can take now to start loosening the grip of stuckness:

Be Curious

Start by asking yourself:

  • What am I feeling right now?

  • What might I be avoiding?

Set aside time to sit with whatever comes up. Awareness always precedes change.

Write It Down

Journaling helps you make sense of what’s happening internally.

  • Name your emotions

  • Notice patterns

  • Let yourself release what you’ve been carrying

Writing doesn’t have to be polished. It just needs to be honest.

Speak It Out Loud

Find someone safe to share your experience with. Not someone who will fix it, but someone who will simply listen without judgement, advice, criticism or analysis. Being witnessed in your pain can create more relief than you might expect. We call it being a heart with ears.

You’re Already on the Path

If you’re reading this, you’ve already taken a step toward healing. Getting unstuck isn’t about rushing or finding perfect answers. It’s about steady, honest movement in the direction of wholeness.

Ready for more support?
Download our FREE Grief Recovery 101 Guide for practical steps you can take today. Or schedule a Grief Assessment to gain clarity and create a personalized plan for moving forward.

You don’t have to stay stuck. I’m here to walk with you.