grief
Coping with Grief Through Nature: Try the Nature Colour Walk Challenge
Grief can feel heavy and confusing. When someone important to us dies, it can turn our world upside down. There’s no clear map for how to cope—but there are small things that can help. One of them is spending time in nature.
Being outside won’t take the pain away, but it can offer a quiet space to breathe, reflect, and feel a little more grounded. That’s why we’re inviting you to try something gentle and simple this week:
🌿 The Nature Colour Walk Challenge 🌿
What is it?
It’s a walk with a purpose. Choose a colour—any colour—and head outside. It could be your backyard, a park, a sidewalk… anywhere that feels safe. As you walk, look for that colour in nature.
If you choose green, you might see leaves, grass, or moss. If you choose yellow, maybe you’ll spot flowers, sunlight, or a dandelion. You can take photos, jot things down, or simply notice what you see.
This isn’t about walking far or fast. It’s about slowing down, noticing, and reconnecting.
Why does this help?
Grief can make us feel disconnected—from ourselves, from others, even from the world around us. Nature doesn’t ask questions or expect you to feel a certain way. It just is—calm, messy, quiet, alive.
Looking for one colour helps focus your attention and brings you back to the present moment. It’s a simple way to find a little calm when everything feels too big.
How to try a Nature Colour Walk:
- Go outside—wherever feels right.
- Pick a colour.
- Walk slowly and look for that colour in nature.
- Pay attention to what you see, hear, and feel.
- If you’d like, take photos or write down what stands out.
- When you’re done, take a moment to reflect.
Want to think about it more? Try asking yourself:
- What colour did I choose, and why?
- Did anything I saw remind me of the person who died?
- How did I feel before and after the walk?
- Was it easy or hard to focus?
You don’t have to share your answers with anyone—but if you want to, we’d love to hear about your experience.
Grief can show up in many ways. It’s okay if some days feel impossible. A short walk in nature won’t fix everything, but it can give you a quiet moment of peace—and you deserve that.
You’re not alone.
From Winter to Spring: Grieving and Growing
As winter turns into spring, we start to see signs of new life. Snow melts, flowers begin to bloom, and the days get longer and brighter. This change in the seasons can also remind us of the changes we go through when we are grieving.
Losing someone you care about is one of the hardest things anyone can face. Grief is the deep sadness we feel when someone we love dies. It can come with many emotions—like anger, confusion, fear, or even feeling nothing at all. There is no “right way” to grieve, and there’s no timeline for when you should feel better. Everyone’s journey is different.
Spring can be a symbol of hope. It doesn’t mean forgetting the person you lost. It means finding ways to keep going and grow while still remembering them. Like nature, we can change and grow after loss, even if it takes time.
Here are a few ways to help you cope with grief and begin healing:
1. Let Yourself Feel
Sometimes people think they have to be strong and hide their emotions. But it’s okay to cry, feel upset, or even feel numb. Your feelings are valid. Grief doesn’t go away overnight, and you don’t have to pretend everything is okay. Let yourself feel what you feel without judgment.
2. Express Yourself
It can be hard to talk about grief. You might not know what to say, or you might feel like others don’t understand. Try writing in a journal, drawing, painting, or even playing music. Creative activities can help you release emotions in a healthy way. Over time, you may be able to look back and see how your feelings have changed.
Tip: Try using a grief journal like Wanderings: A Wayfinders Grief Notebook to guide your thoughts and feelings.
3. Talk to People Who Get It
Sometimes it helps to talk to people who are also grieving. Support groups—whether in person or online—can help you feel less alone. You can also talk to a trusted adult, teacher, or counselor. Sharing your story and hearing others can bring comfort and new ideas for healing.
4. Try Mindfulness or Breathing Exercises
Grief can feel heavy and stressful. When things feel overwhelming, try to pause and take slow, deep breaths. Focusing on your breathing can help calm your body and mind. Even just five minutes a day of quiet breathing or stretching can make a difference.
5. Take Care of Your Body
Grief can make your body feel tired and worn out. It’s important to care for yourself by eating good food, getting enough sleep, and moving your body. A short walk, a nap, or even just drinking water can help you feel a little better, one small step at a time.
Spring reminds us that change can bring new growth. It doesn’t mean your grief disappears, but it means healing is possible. Just like flowers bloom again after winter, you can find your way forward—even if it takes time. Be patient and gentle with yourself. You’re not alone.
Grief: Here for the Holidays
It’s December, and the air has filled with holiday lights, festive decorations, and a sense of cheer. However, for many of us, this season can also bring a mix of emotions – especially if we’ve experienced the death of someone we love. It’s a time when the absence of a family member or friend is felt even more, especially amid the celebrations. It’s important to talk about this.
Death and grief are often considered taboo subjects, among young people and adults alike. We might feel pressured to keep our feelings hidden or to “stay positive” during the holidays. Yet, acknowledging our emotions can be a crucial part of healing, especially during a time that focuses on being together and feeling happy.
Why Grief is Normal
Grief isn’t linear; it doesn’t follow a set path or timeline. It can visit us unexpectedly and often resurfaces during big moments – like holidays. When we think about those who have died, it’s completely normal to feel sad, confused, or even angry. Everyone experiences grief differently, and there’s no right or wrong way to navigate it.
Some people may find comfort in thinking about their loved ones, while others might feel overwhelmed by the loss. You might feel a sense of guilt for laughing or enjoying holiday traditions without them, but it’s important to recognize that it’s okay to feel joy and sadness at the same time.
The Holidays: A Time for Reflection
While many holidays focus on celebration, they can also provide an opportunity for reflection. You might consider creating a new tradition in honor of your loved one. This could be lighting a candle in their memory during a family gathering or sharing stories about them during dinner. These small acts can help keep their memory alive and make the holidays feel more inclusive of their presence.
Talking About It
What might feel like a big hurdle in addressing grief is the fear of bringing it up. You might worry about making others uncomfortable or feel like your feelings are a burden to others. However, talking about your loved one can be very healing – not just for you, but for others who might be feeling the same way. If you feel comfortable, share your thoughts with friends or family. They may be experiencing similar emotions but might not know how to express them.
If direct conversations feel too difficult, consider writing a letter to your loved one. This can be a therapeutic way to express your feelings, reflect on your memories, and share what you wish they could see or experience during this time.
Seeking Support
Sometimes, the feelings that come along with grief can feel too heavy to carry alone. If you’re struggling, know that it’s perfectly okay to seek help. Many schools offer counseling services, and there are also community resources and hotlines dedicated to supporting youth through grief. Online peer groups, like Upopolis, can be especially helpful, providing a space where you can connect with others who understand, or can at the very least, relate to what you’re going through.
Remembering and Celebrating Life
As you navigate this holiday season, remember that honoring someone who has died doesn’t mean you have to dwell in sadness. It’s possible to celebrate their life while still acknowledging your grief. You might choose to make a favorite dish they loved, create a photo album, or even volunteer in their memory.
The holidays can be a beautiful time to reflect on the love and memories shared with those who have died, allowing us to carry their memories into our celebrations.
December can be a complex month filled with both joy and sorrow. It’s okay to feel a mix of emotions, and it’s essential to talk about them. By sharing your feelings, creating new traditions, and seeking support, you can find a way to honor your loved ones while still engaging with the spirit of the season. Remember, you’re not alone in this journey, and it’s okay to express what’s in your heart.
As you navigate this holiday season, take time to honor your feelings and find ways to celebrate both life and loss. Whether through reflection, conversation, or remembrance, each step can help you create a meaningful connection to your loved one while embracing the beauty of the holidays.
Navigating Grief During the Holidays: Not My “Loved One”
The holiday season can be a challenging time, especially when you have been faced with the loss of someone who was part of your life but also caused pain or hurt. When someone we know who was abusive, hurtful, distant, or uninvolved dies, the emotions that follow can be incredibly complex. You might feel relief, guilt, sadness, or even confusion, and it’s important to understand that all these feelings are valid.
Acknowledging Complicated Emotions
The death of someone who was physically or psychologically hurtful can create a mix of emotions that may seem at odds with one another. On one hand, you might feel sorrow for their death; on the other, there may be relief or anger about the pain they caused. It’s important to recognize that grieving this type of loss doesn’t follow a set path. It’s okay to feel multiple emotions at once, and it’s essential to allow yourself to process these feelings without judgment.
Understanding Your Grief
- Mixed Feelings: Understand that grief can include a wide range of emotions. You might feel sadness for the relationship you wished you had, anger for the hurt they caused, or guilt for feeling relieved. These feelings can exist at the same time, and it’s okay to explore them.
- No Need to Justify: You don’t need to justify your feelings to anyone. Society often expects us to mourn a “loved one” in a specific way, but your experience is unique. It’s perfectly normal to feel conflicted about someone who hurt you or people you care for.
Coping Strategies
- Talk About It: Sharing your feelings with someone you trust can help you process your emotions. This could be a friend, family member, or counselor. Speaking about your experiences can validate your feelings and help you feel less isolated.
- Journaling: Writing down your thoughts can be a powerful way to navigate complex emotions. You might write about your memories, your feelings about their passing, and what you wish had been different in your relationship. Journaling provides a safe space to express what you’re going through.
- Create Boundaries: If you find yourself dealing with family or friends who want to discuss the deceased in a positive light, it’s okay to set boundaries. You have the right to decide how much you want to share about your feelings and experiences. And, it is okay to step away from conversations that you do not want to be included in.
Finding Healthy Outlets
- Engage in Self-Care: Prioritize your well-being during this time. Whether it’s through exercise, spending time with friends, or indulging in a hobby, find activities that bring you joy and comfort. Self-care is crucial when navigating complex emotions.
- Artistic Expression: Use art, music, or writing as an outlet for your feelings. Creating something can be therapeutic and can help you express emotions that might be difficult to articulate verbally.
- Mindfulness and Reflection: Consider mindfulness practices, such as meditation or yoga, to help you stay grounded. Reflecting on your emotions in a calm environment can offer clarity and peace amidst the turmoil.
Seeking Professional Help
If your emotions feel overwhelming or if you’re struggling to cope, seeking support from a mental health professional can be incredibly beneficial. Therapists can provide a safe space for you to explore your feelings and help you develop coping strategies tailored to your situation.
Remembering and Honouring Yourself
As you navigate this grief, it’s crucial to remember that your feelings matter. It’s okay to acknowledge the pain caused by the person who died while also allowing yourself to feel relief or any other emotions that arise. This can be a time for you to focus on healing and taking control of your story.
Grieving the death of someone who caused physical or psychological pain can be a complicated journey, especially during the holiday season. It’s important to recognize that your feelings are valid and that you don’t have to follow anyone else’s expectations of how to grieve. By talking about your emotions, journaling, engaging in self-care, and seeking professional support if needed, you can navigate this challenging time in a way that honors your experience.
Remember, you are not alone in this process. Allow yourself to feel what you need to feel, and take the time to care for yourself as you navigate this complex grief. The path to healing can be winding, but it’s entirely yours to walk.
If you or someone you know would like to meet other youth who are grieving the death of someone in their lives, refer them to the Grief Island on Upopolis – a safe, secure online community for youth aged 13-23 to connect with others who are experiencing the same. Visit https://www.upopolis.com/professional/#refer-youth to refer a youth today!