Navigating Grief at Work or School

Alex Koupal • August 3, 2023

How can I deal with grief at work?

Grief is an intricate and deeply personal emotion that can impact every aspect of our lives, including our professional or academic careers. The challenge of maintaining focus on work or school while processing these complex emotions might seem overwhelming, but there are strategies that can help.


Your experience is valid. First and foremost, it's important to acknowledge and honor your feelings. Suppressing grief can be detrimental to your mental health and cause larger problems in the long run. Create space for yourself to grieve, whether it's through journaling, speaking with a friend, or seeking help from a professional.


Communicate with others - Communication is key. If you're comfortable, consider sharing your situation with colleagues, supervisors, professors, or classmates. Many people are understanding and empathetic, and they might provide the support and flexibility you need during this time. If you need help managing your emotions or sharing them with others, book a free call with us. We're happy to help.


Set boundaries - Establishing boundaries is crucial in such an emotional time. While work or school is important, remember that taking care of your mental health is also a top priority. Set aside time for self-care activities that bring you comfort and help you recharge. Additionally, learn to say no when necessary, and don't feel guilty for taking breaks when needed.

Practice some mindfulness techniques to stay present. This list from PositivePsychology.com is a great resource. Deep breathing, meditation, or even short walks can help ground you amidst the chaos of grief and the demands of your responsibilities.


Lastly, be patient with yourself! Grief doesn't follow a linear path, and there's no set timeline for when you should "move on." Some days will be more challenging than others, and that's okay. Celebrate even the smallest achievements and milestones in your work or studies.


Dealing with grief while attending work or school can be a delicate balancing act, but remember that seeking help is a sign of strength, not weakness. By incorporating these strategies and allowing yourself the time and space to heal, you can gradually find solace while continuing to pursue your goals.


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Let’s be real: telling teens to “get off your phone!” doesn’t work. Social media is part of their world. For our teens, social media is how they connect, learn, and express themselves. So how can we help them use it wisely without sounding and being the villain? There’s a way to help them navigate social media mindfully, and no, it doesn’t involve a complete ban. 1. Start the Conversation, Not the Battle Instead of becoming the enemy and banning social media out of the blue, talk to your teen about what they’re doing on it. Is it for learning, creativity, or just entertainment? Understanding their “why” helps guide them to use it more purposefully. 2. Set Healthy Boundaries Together Instead of enforcing rules, involve your teen in setting healthy screen-time limits. It gives them ownership and responsibility over their habits. For example, “I’ll spend 30 minutes scrolling up on TikTok after school, and then I’ll switch to doing homework” can be a much better strategy than enforcing a rigid rule that feels like punishment. When your teen has a say in the boundaries, they’re more likely to stick to them. 3. Be a Role Model What adults do, Teens do! If we’re glued to our phones, constantly checking social media, it sends the message that it’s okay to get lost in the digital world. Model healthy habits, like setting phone-free times, taking social media breaks, or just being present during family time. Show them how to use social media in a balanced way by setting phone-free times and modeling healthy habits. 4. Encourage Real-Life Activities Social media is great for staying in touch, but it can never replace real-life experiences. Encourage hobbies, sports, or family time to keep them grounded. This way, they can create a well-rounded life that isn’t centered solely around the screen. Plus, those real-world experiences will give them something to post about on their feed! 5. Be Their Guide, Not Their Warden At the end of the day, we can’t control everything teens do online. But we can provide guidance, support, and resources to help them use social media in a positive and mindful way. Keep the lines of communication open and encourage them to have trusted mentors—whether it’s a teacher, coach, older cousin, or life coach—who can provide advice beyond just Mom or Dad. If you’re worried about your teen’s social media habits, let’s talk! Book a free parent support session.
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