24/06/2026
Healthy Ways to Cope with Stress and Loss
There are few experiences more universal than stress and loss. They are part of every life, although they rarely arrive in the same way for any two people.
For some, loss is obvious. It may be the death of a loved one, the end of a relationship, a serious diagnosis, or the loss of employment. For others, it is quieter and often less visible. It may be the loss of independence, the disappointment of plans that never came to fruition, children leaving home, financial hardship, or watching a parent gradually become someone you no longer recognise because of illness. These experiences may look different, but they all ask something of us emotionally, mentally, and physically.
As healthcare professionals, we often meet people at these moments. While the reason for their visit may be high blood pressure, persistent headaches, fatigue, poor sleep, or worsening diabetes, it quickly becomes apparent that many are also carrying something much heavier beneath the surface. Stress and grief do not only affect the mind. They influence our immune system, our sleep, our appetite, our concentration, our relationships, and even our willingness to care for ourselves. Increasingly, research has shown that prolonged stress is associated with poorer physical and mental health outcomes, reminding us that wellbeing cannot be separated into neat categories of “physical” and “emotional” health (World Health Organization, 2022).
One of the greatest misconceptions about grief is that there is a right way to experience it. People often feel pressure to remain strong, to return to work quickly, or to behave as though life has already returned to normal. In reality, grief has never followed a timetable. Some days we cope remarkably well; on others, even the simplest tasks feel overwhelming. Neither experience means we are healing incorrectly. It simply reflects the reality that healing is rarely a straight line.
One of the healthiest things we can do during periods of stress or loss is to allow ourselves to acknowledge what we are feeling rather than constantly trying to outrun it. This does not mean dwelling in sadness or giving up hope. It means recognising that disappointment, anger, uncertainty, loneliness, and grief are normal human emotions. Suppressing them rarely makes them disappear. More often, they find other ways of making themselves known through anxiety, irritability, exhaustion, or physical symptoms.
At the same time, it is important not to become isolated. Many people instinctively withdraw when life becomes difficult. While solitude can sometimes provide space for reflection, prolonged isolation often makes emotional burdens feel heavier than they already are. A conversation with a trusted friend, a family member, a faith leader, or a healthcare professional may not solve the problem, but it often reminds us that we do not have to carry it alone. Human connection remains one of the most powerful protective factors for mental wellbeing (WHO, 2022).
Looking after ourselves during difficult periods is rarely about dramatic lifestyle changes. It is usually the quieter habits that matter most. Eating regular meals when we have little appetite, drinking enough water, taking prescribed medication, going for a short walk, spending time outdoors, maintaining a regular sleep routine, or simply sitting in the morning sunlight for a few minutes can all provide a sense of stability when life feels uncertain. These actions may seem small, but they create a foundation from which recovery becomes possible.
Movement deserves particular mention because it is often misunderstood. When people hear the word “exercise,” they sometimes imagine intense workouts or long hours in the gym. During periods of grief or significant stress, that may be the last thing someone feels capable of doing. Fortunately, movement does not have to be strenuous to be beneficial. Gentle stretching, yoga, gardening, walking through a park, or even slowly tidying a room can help interrupt the body’s stress response and improve mood. The goal is not athletic performance; it is simply to remind ourselves that our bodies were designed to move, even on difficult days.
It is equally important to recognise the coping strategies that may bring temporary relief while causing greater harm in the long term. Alcohol, recreational drugs, excessive gambling, emotional withdrawal, compulsive work, or spending endless hours scrolling through social media may distract us for a while, but they rarely help us process what we are experiencing. Healthy coping does not always provide immediate comfort, but it does support long-term healing.
There is another lesson that healthcare teaches us repeatedly: asking for help is not a sign of weakness. We would never expect someone with a broken bone to heal without treatment, yet many people believe they should manage overwhelming stress, anxiety, or grief entirely on their own. There is strength in recognising when we need support. Counsellors, psychologists, social workers, support groups, family physicians, and trusted community leaders all have an important role to play, and seeking that support should never be a source of shame.
Perhaps the most important thing we can offer ourselves during difficult seasons is patience. We live in a culture that celebrates quick fixes and immediate results, but emotional healing rarely works that way. It unfolds gradually, often so gradually that we only recognise our progress when we look back months later. Some days will still be difficult, and that is part of being human.
At JIVA TT, we believe that health extends far beyond the walls of hospitals and clinics. It is reflected in the way we care for our bodies, the way we nurture our minds, the relationships we build, and the compassion we extend to ourselves and others. Looking after our health is not only about preventing disease. It is also about developing the resilience to navigate life’s inevitable challenges with kindness, hope, and support.
If you are carrying a burden today, know that you do not have to carry it perfectly. Healing is rarely linear, and there is no prize for pretending that everything is okay when it is not. Be patient with yourself. Accept support when it is offered. Reach out when you need it. And, whenever you are able, offer that same compassion to someone else.
Sometimes the most powerful form of healing begins simply by reminding one another that none of us has to walk through difficult seasons alone.
References
American Psychological Association. (2023). Stress effects on the body. https://www.apa.org/topics/stress/body
World Health Organization. (2022). Mental health: Strengthening our response.
Pan American Health Organization. (2023). Mental health and psychosocial support in the Americas.
Ministry of Health. National Mental Health Policy and Strategic Plan.
