Tending to the Basics – Eating, Sleeping, and Surviving

In the aftermath of deep loss, even the simplest acts can feel impossible. Getting out of bed, making a meal, or remembering to drink a glass of water might seem like monumental tasks when your world has been shattered. But in these moments of overwhelming grief, survival often starts with the basics.

When your heart is broken, your body still needs care. It might feel strange to think about things like food or sleep when your mind is caught in sorrow—but these small, everyday needs are the foundation of your ability to heal, little by little, day by day.

Grief Lives in the Body, Too

We often think of grief as emotional or mental, but it takes a toll on your physical body. You may feel exhausted, restless, achy, foggy, or nauseous. You might sleep too much or not at all. You may lose your appetite or find yourself eating out of stress.

All of this is normal.

Your body is carrying the weight of trauma and change. Tending to its needs is not selfish—it’s essential.

Eating: Nourishment Without Pressure

You might not feel like cooking or eating, and that’s understandable. But your body still needs fuel. Instead of aiming for perfection, aim for something:

• Keep simple, nourishing snacks within reach—fruit, yogurt, granola bars, soup.

• Set reminders to eat, even small portions, every few hours.

• Accept meals from friends or family, even if it’s just to warm up later.

• Drink water. Dehydration can intensify fatigue and brain fog.

If you can’t manage a full meal, try this: one bite is better than none. Just start. Let nourishment be an act of self-compassion.

Sleeping: Resting a Restless Mind

Grief often disrupts sleep. You may have trouble falling asleep, wake up frequently, or find yourself sleeping more than usual. Whatever your sleep looks like right now—be gentle with yourself.

Some helpful tips:

• Keep a consistent bedtime routine, even if it’s simple.

• Avoid screens late at night and try dim lighting before bed.

• Create a quiet, calming space to rest—soft music, aromatherapy, or a comforting item can help.

• If racing thoughts keep you awake, try journaling or guided meditations to settle your mind.

If sleep disturbances persist, talk to your doctor or a grief counselor. There is no shame in seeking support for rest—it’s part of your healing.

Surviving: One Hour at a Time

In deep grief, survival may be your only goal—and that’s more than enough. You don’t have to rebuild your life all at once. You just have to get through this hour, this breath, this moment.

• Focus on one task at a time.

• Make a short list: shower, eat something, take a walk.

• Give yourself permission to do nothing.

• Celebrate the small victories—even brushing your teeth counts.

The basics—eating, sleeping, and simply surviving—are the foundation of healing. They are not small things. They are acts of quiet strength in the face of heartbreak.

You’re Doing Enough

If all you did today was breathe and keep going, that’s enough. If all you managed was to eat a banana or take a short nap, that’s enough. This isn’t about thriving—it’s about tending to yourself with tenderness and patience.

Grief is hard. Life after loss is hard. But in each moment you choose to care for your body, even in the smallest way, you’re honoring your strength, your humanity, and your journey through this season of sorrow.

Be kind to yourself. Let the basics be enough for now. Healing starts here.