Next hour: Keep things soft and take one thing slowly.
Grief Wave Map
Use this when grief rises suddenly and you need a gentle way to understand the wave and care for yourself in it.
About 4 minutes
Step 1 of 4
What is this wave about?
Name the person, loss, memory, or moment that this wave is touching.
This wave is about...
Step 2 of 4
How can you honour the loss?
Choose one way to make room for the grief rather than fight it.
Right now I can honour this by...
Step 3 of 4
How can you restore gently?
Choose one ordinary care action. This is not betrayal; it is part of coping.
I can restore gently by...
Step 4 of 4
What will help in the next hour?
Name the next gentle instruction for yourself.
For the next hour I will...
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