In this episode, Dylan guides you through the complex world of processing emotions in grief, sharing that there's no right way to feel your way through loss. Whether you're experiencing overwhelming anger, unexpected numbness, or contradictory emotions all at once, this conversation offers gentle validation and practical tools. Through real listener stories and research-backed insights, you'll discover that grief emotions are information to be honored, not problems to be solved. Dylan explores how our brains literally rewire themselves to hold both love and loss, and shares concrete techniques for moving through overwhelming feelings without being consumed by them.

Key Takeaways

• There's no timeline or right way to process grief emotions
• Grief activates the same brain pathways as physical pain
• Maintaining bonds with deceased loved ones supports healthy adjustment
• Emotions in grief carry important information about healing
• Multiple contradictory feelings can coexist and are completely normal

What You'll Discover

• How to create space for difficult emotions without drowning in them
• The pause and breathe technique for emotional overwhelm
• Why naming specific emotions reduces their power over you
• How to use the wave visualization for intense grief feelings
• Daily integration practices that honor grief while supporting life

Resources Mentioned

• Dr. George Bonanno's research on resilient grief patterns at Columbia University
• Dr. Mary-Frances O'Connor's neuroscience studies on grief and brain rewiring
• Dr. Nigel Field's continuing bonds research at University of Utah
• The Harvard Study of Adult Development on grief and long-term wellbeing
• Dr. Worden's tasks of mourning framework

Next Episode Preview Next week, we'll explore how to navigate the holidays when grief feels overwhelming, including practical strategies for family gatherings and creating new traditions that honor your loss.

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In this episode, Dylan explores building emotional resilience after loss in a focused "Five Mins Out" format. Discover why resilience isn't about bouncing back to who you were before, but about learning to bend without breaking. Learn the difference between resilience and resistance, and find practical ways to develop the capacity to hold both sorrow and joy. This isn't about getting over grief—it's about growing around the wound while honoring both your loss and your life.

Key Takeaways

• Resilience in grief means learning to bend without breaking, not bouncing back
• Building emotional strength honors your loss while supporting your capacity to keep living
• Resilience isn't about hurting less but developing flexibility to hold multiple emotions
• Trust develops through practice and small acts of courage in your healing journey
• Your grief journey contributes to a larger story about human resilience and love

What You'll Discover

• Why resistance to grief actually makes the journey harder than building resilience within it
• How to work with your current energy levels rather than demanding superhuman strength
• The difference between recovery and adaptation when processing profound loss
• Why resilience looks different day by day and that's completely normal
• How building your own grief toolkit supports long-term emotional sustainability

Resources Mentioned

• Research on emotional flexibility and resilience after loss
• Therapeutic approaches to grief adaptation vs. recovery models
• Studies on the non-linear nature of grief and healing

Next Episode Preview Join us next time as we explore navigating grief triggers in everyday life. We'll discuss practical strategies for handling unexpected waves of emotion and building confidence in your ability to move through difficult moments.

📩 Have questions or want to share your story? Reach out at [email protected].
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In this episode, we explore the complex journey of finding hope after loss and rebuilding optimism when grief has fundamentally shifted your world. Dylan addresses the reality that hope after loss doesn't mean returning to who you were before, but rather learning to carry both grief and possibility simultaneously. Through research-backed insights and powerful real-life stories, we discover that hope isn't about forgetting or moving on, but about honoring your loss while remaining open to future meaning. You'll learn practical tools for nurturing hope when you're ready, understanding that hope and grief aren't opposites but companions that can coexist in your healing heart.

Key Takeaways

• Hope after loss looks different for everyone and emerges in its own timeline
• Grief and hope can coexist without betraying your loved one's memory
• Small, daily practices can create space for hope to naturally emerge
• Hope after loss is earned hope that understands darkness but chooses light
• Community and shared experiences often become pathways to renewed hope

What You'll Discover

• How to recognize hope when it appears in unexpected, subtle forms
• The difference between toxic positivity and genuine hope rooted in loss
• Research-backed approaches for nurturing hope without rushing your grief process
• Why hope after loss is deeper and more authentic than pre-loss optimism
• Practical tools like the five-minute practice and legacy creation for daily hope

Resources Mentioned

• Dr. Edith Steffen's research on meaning-making after loss and continuing bonds
• Dr. Dennis Klass's groundbreaking work on maintaining connections with deceased loved ones
• Dr. Crystal Park's studies on meaning-making processes in grief recovery
• Dr. Richard Tedeschi and Dr. Lawrence Calhoun's post-traumatic growth research
• Dr. Mary-Frances O'Connor's neuroscience research on grief and brain connectivity

Next Episode Preview Next week, we'll be exploring the often-overlooked topic of disenfranchised grief and how society's expectations can complicate our healing process. We'll discuss how to validate your own grief experience when others don't understand its depth or duration.

📩 Have questions or want to share your story? Reach out at [email protected].
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In this episode, Dylan explores the complex relationship between grief and rest, addressing why sleep becomes so elusive during loss and how our bodies desperately need recovery time. He discusses the physical and emotional exhaustion that accompanies grief, the role of grief dreams in healing, and practical ways to honor your need for rest without guilt. Dylan shares personal stories and client experiences to illustrate how rest isn't weakness—it's essential for processing loss and moving through grief with more resilience and presence.

Key Takeaways

• Grief exhaustion affects your body, mind, and nervous system simultaneously
• Your body's hypervigilant state during grief requires extra rest and recovery time
• Grief dreams are your brain's way of processing trauma and reorganizing reality
• Resisting rest often leads to greater depletion and overwhelming emotions
• Taking care of your sleep needs honors both yourself and your lost loved one

What You'll Discover

• Why grief disrupts sleep patterns and creates vivid, intense dreams
• How to distinguish between healthy rest and avoidance behaviors
• The science behind why grief makes you feel physically exhausted
• Practical approaches to honoring your rest needs without judgment
• Why society's pressure to bounce back quickly is harmful to healing

Resources Mentioned

• Sleep and grief recovery research from trauma psychology studies
• Nervous system regulation techniques for grief processing
• Client stories: Sarah's post-loss sleep struggles and Maria's guilt journey

Next Episode Preview Join Dylan next time as he explores navigating grief triggers in everyday life and how to build resilience when the world feels unpredictable. He'll share strategies for managing unexpected waves of emotion and finding stability in the midst of loss.

📩 Have questions or want to share your story? Reach out at [email protected].
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In this episode, Dylan explores the profound reality that strength in grief looks nothing like what we've been taught. Rather than being about "getting over it" or maintaining composure, true grief strength emerges through vulnerability, presence, and the courage to feel deeply. Through personal stories and research-backed insights, this conversation reveals how emotional setbacks are actually love in disguise, how healing isn't linear, and why authentic grief work requires us to stay soft in a hard world.

Key Takeaways

• Emotional setbacks in grief are normal and indicate love, not healing failure
• True strength means staying present with pain rather than avoiding it
• Grief doesn't follow a linear path and that's completely normal
• Vulnerability and authenticity are forms of profound courage in loss
• Small daily practices can help build resilience over time

What You'll Discover

• How neuroscience research explains why grief changes our brain structure
• The difference between "armored strength" and "embodied strength" in grief
• Real stories from listeners finding their own paths through loss
• Practical tools like the five-minute rule and grief inventory technique
• Why post-traumatic growth can emerge from our darkest moments

Resources Mentioned

• Dr. George Bonanno's research on resilient grief at Columbia University
• Dr. Mary-Frances O'Connor's neuroscience work on grief and brain imaging
• Post-traumatic growth research by Richard Tedeschi and Lawrence Calhoun
• Dr. Crystal Park's studies on meaning-making in grief
• Dr. Sheldon Cohen's social support research at Carnegie Mellon

Next Episode Preview Join us next time as we explore how to navigate the complex terrain of grief during holidays and anniversaries. We'll discuss practical strategies for honoring memory while creating new traditions that hold both joy and sorrow.

📩 Have questions or want to share your story? Reach out at [email protected].

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In this episode, we dive into the heart of grief recovery through the gentle power of daily practices. Your host Dylan creates a calm, supportive space where small routines become lifelines, not just to survive, but to rediscover moments of hope, agency, and self-kindness. Through heartfelt stories and honest reflection, you’ll learn why the tiniest rituals matter and how showing up for yourself in simple ways can create lasting change, even in the darkest times.

Key Takeaways
• Small daily routines can provide stability and comfort during grief
• Grief recovery happens through tiny, consistent actions
• There’s no perfect or “right” daily practice for healing
• Rituals help reclaim agency and nurture self-kindness
• Every act of care, no matter how small, truly counts

What You’ll Discover
• Real stories of how daily habits support healing after loss
• The role of gentle routines in building resilience
• How to create your own meaningful daily ritual
• Why self-compassion is essential during grief
• Practical tips for starting a daily practice today

Resources Mentioned
• “The Year of Magical Thinking” by Joan Didion
• “Option B” by Sheryl Sandberg and Adam Grant
• “Healing After Loss” by Martha Whitmore Hickman
• “Tiny Habits” by BJ Fogg
• Article: “Rituals and Grief Recovery” (Psychology Today)

Next Episode Preview
Next time, we’ll be talking about Finding Strength—practical ways to rediscover your resilience in the midst of loss. I hope you’ll join me for another honest, supportive conversation.

📩 Have questions or want to share your story? Reach out at [email protected].

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In this episode, we explore the difficult journey of accepting change after loss. Grief reshapes your world in ways that can feel overwhelming and unrecognizable. Together, we’ll unpack what acceptance really means—not as forgetting or moving on, but as learning to live with change while honoring what you’ve lost. Through stories, research-backed strategies, and compassionate insight, this episode offers practical tools and emotional support for anyone navigating grief’s unpredictable path.

Key Takeaways
• Acceptance is a process, not a destination
• Resistance to change is natural and valid
• Small, gentle steps invite acceptance
• Guilt and anger can block healing but are normal emotions
• Connection and community are essential supports

What You’ll Discover
• The true meaning of accepting change after loss
• Why grief disrupts identity and daily life
• Real-life stories illustrating acceptance in action
• Practical strategies like mindfulness and radical acceptance
• How to navigate setbacks and emotional barriers

Resources Mentioned
• Tara Brach’s teachings on radical acceptance
• Journaling and mindfulness practices
• Support groups and community resources

Next Episode Preview
Next time, we’ll explore Daily Practices—simple routines to support your healing journey every day. Join us for more gentle guidance and tools.

📩 Have questions or want to share your story? Reach out at [email protected].

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In this episode, we gently explore how affirmations—those simple, compassionate statements—can create a little light on the darkest days of grief. Whether you’re feeling numb, overwhelmed, or just searching for something to hold onto, this episode is a space to rest, reflect, and try something new. Dylan walks alongside you, sharing stories from real people, offering calming science-backed insights, and guiding you through an affirmation practice that’s made for real, messy, unpredictable grief—not perfection. You’ll discover how tiny shifts in self-talk can support your healing journey and why kindness to yourself is never wasted, even if you don’t believe the words at first. You’re invited to bring only yourself and an open mind—no need to have it all together. This conversation is here to meet you exactly where you are.

Key Takeaways
• Affirmations offer gentle self-compassion in grief
• You can use affirmations even when you don’t fully believe them
• Consistent self-kindness supports your brain’s healing process
• Affirmations can be simple, private, and personal
• No right way to practice; all feelings are welcome

What You’ll Discover
• The science behind affirmations and grief recovery
• How to find phrases that genuinely resonate with you
• Ways real people use affirmations after loss
• Practical tips for integrating affirmations daily
• Permission to rest in imperfection and keep going

Resources Mentioned
• “Option B” by Sheryl Sandberg and Adam Grant
• “Healing After Loss” by Martha Whitmore Hickman
• The Greater Good Science Center (Berkeley)
• “The Body Keeps the Score” by Bessel van der Kolk
• Mindfulness Apps: Insight Timer, Headspace

Next Episode Preview
Next time, we’ll explore accepting change—finding stability and meaning as life continues to shift after loss. Join me for practical tools and heartfelt support on your ongoing journey.

📩 Have questions or want to share your story? Reach out at [email protected].

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In this episode, we gently explore what it truly means to move forward after loss—not by forgetting or moving on, but by rebuilding a life that honors both grief and hope. Dylan guides you through the realities of grief, dispelling myths about “getting over it,” and offers heartfelt stories alongside practical strategies to help you navigate this difficult journey. Whether you’re feeling stuck, overwhelmed, or just beginning to consider what comes next, this episode provides compassionate insights and tools to support you every step of the way.

Key Takeaways
• Moving forward is different from moving on and doesn’t erase love or loss
• Small daily acts can be powerful steps toward healing
• Guilt around joy and progress is normal but can be eased with self-compassion
• Building support and community is vital for navigating grief
• Meaning-making helps integrate memories into your evolving life

What You’ll Discover
• How to embrace grief and hope at the same time
• Practical routines and goals that gently rebuild your days
• Ways to find and cultivate support during difficult times
• The importance of self-kindness in your healing journey
• How to honor memories while opening to new possibilities

Resources Mentioned
• “On Grief and Grieving” by Elisabeth Kübler-Ross & David Kessler
• “Option B” by Sheryl Sandberg and Adam Grant
• The Grief Recovery Method (griefrecoverymethod.com)
• Mindfulness meditation apps like Insight Timer and Headspace
• Local and online grief support groups

Next Episode Preview
Next time, we’ll explore “Affirmations for Healing,” sharing simple, nurturing phrases to carry you through tough moments. I hope you’ll join me.

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In this episode, Dylan gently guides you through the real-life challenges of caring for yourself while grieving. Grief can make even basic self-care feel impossible, and the guilt or resistance that comes with prioritizing your needs is deeply human. This conversation offers both practical tips and compassionate reassurance—reminding you that taking care of yourself is not selfish, but essential. You’ll hear moving stories, learn simple exercises you can try right now, and discover why even the smallest acts of self-kindness can help you survive the hardest days.

Key Takeaways
• Self-care is essential for healing during grief
• Small acts of kindness toward yourself matter
• Guilt about self-care is a common experience
• Practical self-care looks different for everyone
• It’s okay to accept help from others

What You’ll Discover
• The impact of grief on your ability to care for yourself
• How to identify and meet your basic needs
• Gentle exercises for grounding and relief
• Why self-care is not a sign of weakness
• Tips for overcoming resistance to self-care

Resources Mentioned
• “The Wild Edge of Sorrow” by Francis Weller
• “Option B” by Sheryl Sandberg and Adam Grant
• National Alliance for Grieving Children (childrengrieve.org)
• “Self-Compassion” by Kristin Neff
• Grief.com articles and resources

Next Episode Preview
Join us next time as we talk about “Moving Forward After Loss”—gentle ways to step into the future, even when it feels daunting. We’ll explore how to honor your loved one while also reclaiming hope and meaning in your life.

📩 Have questions or want to share your story? Reach out at [email protected].

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Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podcast/grief-let-s-make-sense-of-this-sh-t--6352946/support