Some Techniques I Use
How CBT, ACT and Mindfulness Can Help
Grief can bring intense emotions, overwhelming thoughts, and a deep sense of loss. Therapeutic approaches such as Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT) and mindfulness can help you process these experiences and find ways to move forward while still honouring your loss.
Cognitive Behavioural Therapy (CBT) focuses on identifying and changing unhelpful thought patterns that may be making grief more painful. Many people experience thoughts like “I should have done more”, “I’ll never be okay again”, or “I have to be strong for everyone else”. These beliefs can increase feelings of guilt, sadness or isolation. Through CBT, we explore these thoughts with curiosity and compassion, working to reframe them in a way that supports healing rather than deepening distress. CBT can also help with anxiety, depression, and sleep difficulties, which often accompany grief.
Acceptance and Commitment Therapy (ACT) is a powerful approach that helps people make space for painful emotions rather than feeling overwhelmed by them. Grief often brings waves of sadness, longing, or even anger, and ACT teaches skills to sit with these emotions rather than avoid or suppress them. By clarifying your values—such as connection, love, or honouring your loved one—you can take small, meaningful steps forward, even in the midst of loss. ACT encourages self-compassion and emotional flexibility, helping you integrate grief into your life rather than feel trapped by it.
Mindfulness is an important part of ACT and can be incredibly helpful for grief. It involves staying present with your emotions and experiences without judgment. Mindfulness techniques, such as deep breathing, grounding exercises, or guided meditation, can help you manage overwhelming feelings and reduce distress. Rather than being caught up in painful memories or worries about the future, mindfulness helps bring a sense of calm and acceptance in the present moment.
Mindfulness techniques, such as deep breathing, grounding exercises or guided meditations can sometimes help you manage overwhelming feelings and reduce distress. Rather than being caught up in painful memories or worries about the future, mindfulness helps bring a sense of calm and acceptance in the present moment.
It also is something that you can read about (until the cows come home!) but until you try it (and do it daily) you just won’t get the benefits from it (so it is another part of my job that is really hard to describe). I have so many mindfulness techniques we can try and they should all be relaxing and energising so it is win-win when you try to discover your favourite mindfulness exercises!
Each person’s grief journey is unique and these approaches provide tools to help you process loss in a way that feels right for you. My role is to guide and support you through this process, helping you find ways to live with loss while still moving forward with meaning and purpose. There are so many other techniques and therapies we can try and can discuss; my job is to support you as you work out what suits you best.