Creating a Self-Care Plan on Your Grief Journey
Because your grief needs care—and so do you.
Let’s be honest: when you’re grieving, “self-care” can feel like a dirty word. Or at the very least, a well-meaning-but-mostly-useless Instagram quote.
You’re barely surviving. Someone you love is gone. The world keeps spinning while your insides are upside down. And someone wants you to...what? Take a bubble bath?
Yeah, no thanks.
But here’s the thing: self-care during grief isn’t about pampering. It’s about preserving. It’s about tending to the parts of you that are raw, raging, exhausted, confused, or just numb. It’s giving your whole self—body, mind, spirit, soul—what it needs right now.
SO I created a tool to help you in the self care department. The Griefology Self-Care Menu. Not because you need to do more. But because you deserve support that meets you where you are—even if that’s in bed, with coffee, crying into your hoodie.
What Is a Self-Care Menu?
Think of it like a grief-friendly diner menu, but instead of pancakes and fries, it’s filled with bite-sized, doable ways to care for yourself—based on your energy level, your needs, and your capacity.
On some days, you might only have the energy to drink water and breathe deeply. Other days, you might want to journal, go for a walk, or call a friend. This menu honors all of it.
There’s no “right” choice.
There’s only what helps.
Why You Need a Self-Care Plan in Grief
Grief is unpredictable. One minute you’re functioning. The next, you're spiraling.
Creating a personalized self-care plan gives you a soft place to land when everything feels wobbly.
It offers:
Clarity when your brain is foggy.
Options when you feel stuck.
Compassion when the world feels cold.
And let’s be clear: this isn’t a to-do list. It’s a menu of care, designed by you, for you. For use when YOU need it.
What Makes Self-Care in Grief Different?
Because your grief changes you. And so your needs change too.
You might need:
More rest and fewer expectations.
Permission to feel angry, numb, or indifferent.
Quiet routines that soothe your nervous system.
Connection—or sacred space to be left alone.
Grief self-care isn’t about fixing. It’s about companioning yourself through the storm.
Introducing the Griefology Self-Care Menu
Downloadable, customizable, and made with love by your Chief Griefologist (hi, that’s me).
This isn’t your average checklist.
It’s a framework that helps you identify what self-care looks like in your grief body.
The menu includes:
✅ Tiered self-care ideas for low / medium / high energy days
✅ A template to create your own grief-informed self-care plan
✅ Tips for when nothing feels like “enough”
✅ A gentle nudge to ditch guilt and start small
Downloadable, customizable, and made with love by your Chief Griefologist (hi, that’s me).
This isn’t your average checklist.
It’s a framework that helps you identify what self-care looks like in your grief body.
The menu includes:
✅ Tiered self-care ideas for low / medium / high energy days
✅ A template to create your own grief-informed self-care plan
✅ Tips for when nothing feels like “enough”
✅ A gentle nudge to ditch guilt and start small
[Download your Self-Care Menu now]
How to Use It
Print it. Save it. Screenshot it. Whatever works.
Pick 1-2 things a day based on your capacity.
Repeat without shame. There are no gold stars for suffering.
This is about tending to your grief with curiosity and compassion. Not fixing it. Not rushing it. Not forcing it.
Just caring. Tenderly. Radically. On purpose.
Final Thoughts
If no one has told you this lately:
🖤 You are allowed to care for yourself, even when you’re grieving.
🖤 You are allowed to rest, rage, reflect, and reach out.
🖤 You are not broken. You are grieving.
And your care plan? It doesn’t have to be perfect.
It just has to be yours.
Let this be your reminder:
Your grief is real.
Your needs matter.
And self-care isn’t selfish—it’s survival.
Go grab your Griefology Self-Care Menu now.
And then go do what feels good (or just okay) today.
You deserve that much.