Grief Counseling
The Five Stages of Grief
The five stages, denial, anger, bargaining, depression and acceptance are a part of the framework that makes up our learning to live with the one
April 15, 2026
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Welcome to our resource center. Whether you are looking for immediate, body-centered techniques to ease anxiety or exploring deeper concepts around somatic awareness, parts work, and life force energy, these curated guides and recommended readings are here to support your journey.
Anxiety isn’t just “in your head”—often, it is your nervous system doing its best to protect you from perceived stress or threat. When you feel overwhelmed, try these seven gentle, body-centered practices to ground yourself:
Name What’s Happening
Practice: Remind yourself internally, “My body is in protection mode right now.” * Why it helps: Naming the physical state without judgment reduces shame and restores your ability to make conscious choices.
Orient to Safety
Practice: Slowly look around the room and notice 5 neutral or pleasant details (e.g., the texture of a rug, a soft color on the wall).
Why it helps: Letting your physical eyes move—not just your thoughts—signals to your brain that your immediate environment is safe.
Lengthen the Exhale
Practice: Inhale through your nose for 4 seconds, then lengthen your exhale through your mouth for 6 seconds. Repeat for 2–3 minutes.
Why it helps: A longer exhale activates the parasympathetic nervous system (your body’s natural “brake” system).
Add Supportive Pressure
Practice: Place a gentle hand on your chest, heart, or cheek.
Why it helps: Warm, physical contact sends a direct signal of safety, soothing the vagus nerve and reducing somatic distress.
Reduce “All-or-Nothing” Demands
Practice: Pause and ask yourself, “What’s one small next step that is kind to me right now?”
Why it helps: Breaking tasks down removes the flight-or-fight urgency demand placed on an already overwhelmed system.
Get Curious About the Anxious Part
Practice: Using Internal Family Systems (IFS) awareness, ask internally with compassion, “What are you afraid would happen if you didn’t worry right now?”
Why it helps: Shifting from resistance to curiosity allows protective parts of yourself to feel heard and soften.
Consider Professional Support
Practice: If anxiety consistently impacts your sleep, relationships, or work, reach out for attuned, trauma-informed guidance.
Why it helps: Therapy helps build steadier, long-term nervous system regulation over time so you don’t have to carry it alone.
The five stages, denial, anger, bargaining, depression and acceptance are a part of the framework that makes up our learning to live with the one
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