When grief brings up difficult emotions, it can be hard to know what to do next. Do you lean in? Do you step back? Do you let yourself cry, or do you take a break from the intensity?

In this episode of the Mindfulness & Grief Podcast, Heather Stang and Amanda Palermo explore how to tend to difficult emotions with more wisdom, discernment, and care.

This is Step 4 of the Mindfulness & Grief System: Skillful Courage.

Skillful courage in grief is not about force or fearlessness. It is about learning how to listen to yourself, knowing when to approach what hurts, and knowing when to rest. Heather and Amanda talk about the pressure to "be strong," the fear of being overwhelmed by grief, and why vulnerability is not weakness. They also explore how grief can show up in many forms, from crying and anger to numbness, confusion, and withdrawal.

You will learn:

• What skillful courage means in grief • Why difficult emotions are not the enemy • How to discern when to lean in and when to step back • The difference between intuitive and instrumental grieving styles • Why being called "strong" can sometimes feel like pressure • How the RAIN practice can help during a grief wave • A mindful movement practice for vulnerability and strength • A journaling prompt to help you reconnect with your inner courage

This episode is not about pushing through grief. It is about learning how to be with what hurts in a way that is honest, grounded, and kind.

If grief has been feeling overwhelming, or if you are unsure how to respond when difficult emotions arise, this is a gentle place to begin.

🧘 Timestamps:

00:00 Step 4: Skillful Courage 01:35 What this step is really about 03:20 Learning when to lean in and when to step back 05:10 Trusting your own experience in grief 08:00 Making space to cry, or not 10:25 The fear of being overwhelmed 13:10 Grief is more than tears 16:05 The many emotions inside grief 19:45 Feelings as messengers, not enemies 22:20 Intuitive and instrumental grieving 28:10 Moving the energy of grief 31:40 The pressure to be strong 36:25 Vulnerability and courage 40:05 Discernment and inner wisdom 45:15 The RAIN practice 52:40 Using RAIN in everyday life 57:30 Dancing with strength and vulnerability 1:03:15 A journaling prompt for courage 1:07:20 Strength, resilience, and rest

Full show notes and resources: https://heatherstang.com/podcast/

Connect with Amanda on Instagram: https://instagram.com/amandapalermo1018

Work with Heather

💜 Try Awaken Grief Support Free for 14 Days Live support, guided practices, and community for people living with grief. https://heatherstang.com/grief-group/

🎥 Free Living With Grief Workshop and Live Q&A With Heather A gentle introduction to mindfulness-based grief support with time for questions. https://heatherstang.com/living-with-grief-workshop/

🎓 Mindfulness & Grief Coach Certification Professional training for helpers who want to support others through grief while caring for themselves. https://heatherstang.com/mindfulness-grief-coach-certification/