What To Do When Grief Hits at Night

Nights are the hardest.
Grief gets louder when the world gets quiet.
Your mind starts replaying moments you can’t change, and your heart feels heavier than your body can hold.
You’re not failing — you’re grieving.
This page is here to help you through the hours that hurt the most.

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Step 1 — Slow the Spiral

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When your chest feels tight:

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•  Put your hand on your heart

• Take one slow breath

• Say softly: “I’m safe. I’m here.”

 

Your body needs safety before your mind can calm down.

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Step 2 — Ground Your Senses

 

Use the 5–4–3–2–1 grounding method:

 

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can feel inside your body

 

This brings you back into the present moment.

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Step 3 — Release What’s Stuck

 

Write one of these lines in your notes app or journal:​

 

• “Tonight, grief feels like…”

• “If I could tell them one thing…”

• “Right now my heart wants…”

 

You don’t have to write a lot — only enough to let your body exhale.

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Step 4 — Gentle Comfort Rituals

 

Choose one:

 

• Warm blanket + soft lighting

• A calming sound (rain, ocean, white noise)

• A warm drink (tea, warm water)

• Holding a pillow to your chest

• Soft breathing into your belly

 

Tiny comforts matter.

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Step 5 — Let Yourself Rest

 

You don’t have to “move on.”
You don’t have to “be strong.”
You just need to get through this night — one breath at a time.