Why Grief & Loss Gets Overlooked — And Why That Matters
By Maya Rodriguez, LPC • 8/13/2025
My therapist once told me something that fundamentally changed how I approach this stuff. She said: "The goal isn't to feel good all the time. The goal is to feel your feelings without being controlled by them."
Moving Forward
A 2023 meta-analysis in the Journal of Clinical Psychology looked at this exact question. Here's what they found.
The approach I recommend to most clients follows this sequence:
Week 1-2: Awareness. Don't try to change anything. Just notice when it happens. What triggered it? What were you doing? What time of day? Track it in your phone.
Week 3-4: Experimentation. Try one new coping strategy each week. See what resonates. Discard what doesn't.
Week 5-8: Consistency. Take the strategies that worked and build them into your daily routine. Attach them to existing habits (after brushing teeth, during commute, before bed).
Ongoing: Adjustment. What works changes over time. Stay flexible. Give yourself permission to try new approaches.
Why This Matters More Than You Think
A 2023 meta-analysis in the Journal of Clinical Psychology looked at this exact question. Here's what they found.
Here's my "right now" emergency list — things you can do in the next 60 seconds:
- Splash cold water on your face. This triggers the mammalian dive reflex and immediately slows your heart rate.
- Hold something cold. An ice cube, a frozen water bottle. The sensation interrupts the anxiety circuit.
- Do the physiological sigh. Two quick inhales through your nose, then one long exhale through your mouth. Repeat three times.
- Push your feet hard into the floor. This activates your proprioceptive system and grounds you in your body.
- Hum or sing. The vibration stimulates your vagus nerve, which controls your parasympathetic (calming) nervous system.
The Nuance Nobody Mentions
I want to be careful here because this gets oversimplified a lot.
Neuroscience has come a long way on this topic. We now know that the brain's neuroplasticity — its ability to rewire itself — means that these patterns aren't permanent. With consistent practice, you can literally change the neural pathways that maintain this cycle.
Look — I know an article on the internet isn't going to solve everything you're dealing with. But if something in here resonated, that matters. It means you're paying attention to yourself. And that's the first step toward feeling better.
If you're struggling, please don't go through it alone. A therapist, a doctor, a crisis line — these resources exist because this stuff is hard, and nobody should have to figure it out by themselves.