How to Cope with the Overwhelming Grief of Losing a Baby

Losing a baby is an unimaginable pain—one that shifts the ground beneath you and leaves you feeling lost, broken, and exhausted. If you’re reading this, you are not alone. Grief can be overwhelming AND there are ways to gently support yourself through it while carrying your grief forward with you.

Why Grief Feels So Overwhelming

Grief affects every part of you—physically, emotionally, and mentally. It’s not just sadness; it’s exhaustion, confusion, and moments where the world doesn’t feel real.

• Emotionally: Waves of sadness, guilt, anger, and numbness can come unexpectedly.

• Physically: You might feel tired all the time, have trouble sleeping, or experience headaches and body aches.

• Mentally: Forgetfulness, brain fog, and trouble concentrating are common.

• Socially: Grief can feel isolating, especially if those around you don’t fully understand your pain.

Key Takeaway: Your grief is valid, and it impacts every part of you. There is no “right” way to grieve, only what feels right for you.

Small, Gentle Ways to Cope Day by Day

Grief feels overwhelming because it’s so big. Instead of trying to “get through” all of it at once, focus on small ways to support yourself each day.

• Breathe: When emotions feel too big, take a slow, deep breath. Inhale for four counts, hold for four, exhale for four.

• Limit Overwhelm: It’s okay to say no to events, conversations, or anything that feels too much right now.

• Move Your Body: A short walk, stretching, or even sitting outside can bring a moment of ease.

• Find a Safe Outlet: Journaling, talking to someone who understands, or even crying in the shower can release some of the heaviness.

• Eat and Hydrate: Grief can make you forget basic needs. Small snacks and sips of water help.

Key Takeaway: Focus on tiny steps to support yourself. You don’t have to do everything—just what feels manageable.

Grief can feel lonely, isolation and overwhelming. Finding support that feels safe and that truly can hold your grief experience is important.

Finding Support That Feels Safe

Grief can feel incredibly lonely, even when you’re surrounded by people. Finding the right kind of support is important.

• People Who Get It: A friend, family member, therapist, or grief coach who truly listens without trying to “fix” you.

• Online Communities: Support groups for grieving moms can provide connection and understanding. You can join my Living Forward online program for grieving moms for expert support.

• Books & Podcasts: Sometimes hearing others’ stories makes you feel less alone.

• Therapy or Coaching: If you feel stuck, professional support can help you process grief in a way that feels safe and validating. I offer therapy services as well as a grief coaching program, Living Forward.

Key Takeaway: You don’t have to grieve alone. Find support in a way that feels comfortable for you.

Honoring Your Baby in Meaningful Ways

Your baby’s life mattered, and it’s natural to want to find ways to keep their memory close.

• Create a Ritual: Light a candle, visit a special place, or have a quiet moment each day.

• Write a Letter: Expressing your love, grief, and memories in writing can be healing.

• Make Something Tangible: A memory box, jewelry, or artwork can help you feel connected.

• Acknowledge Special Dates: It’s okay to honor your baby’s due date or anniversary in a way that feels right for you.

Key Takeaway: Honoring your baby in small, personal ways can bring comfort and keep their memory close.

Moving Forward Without Leaving Your Baby Behind

Healing does not mean forgetting. It means learning to carry your love and grief in a way that allows you to breathe again.

• Give Yourself Permission: It’s okay to smile, to feel joy, to take steps forward. Grief and love can coexist.

• Redefine Strength: Strength is not “moving on” but allowing yourself to feel, remember, and keep going at your own pace.

• Find Meaning: Over time, you may feel drawn to help others, create something meaningful, or find a way to integrate your baby’s memory into your life.

Key Takeaway: Healing doesn’t mean forgetting. You can carry your baby’s love with you as you move forward.

Jen Reisinger, MA, LMHC, PMH-C

I offer expert grief support, therapy and coaching for grieving women who have experienced pregnancy, infant and child loss. As a Licensed Therapist, Perinatal Mental Health Specialist and as well as someone with lived experience of loss, I provide a safe, warm space to process loss, learning ways to live forward with your grief, and begin to lean into your healing.

You Are Not Alone

Grief is heavy, but you don’t have to carry it all by yourself. Whether through a support group, a coach, or a close friend, reach out when you need to. If you’re looking for a compassionate space to process your grief, my Living Forward coaching program offers gentle guidance, community, and tools to help you find balance again.

I offer several ways to support you in your healing journey:

• Therapy Services (Washington State): If you are looking for individual therapy, I offer both virtual and in-person sessions for women navigating grief and loss.

• Therapy Intensives (Washington State): If you feel stuck in your grief and want to make meaningful progress in a short amount of time, my therapy intensives provide a focused and supportive space to process deep emotions.

• Living Forward Coaching Program: If you're looking for structured support, my 12-week group coaching program provides guidance, connection, and actionable tools to help you navigate grief and reclaim a sense of purpose.

If you’re ready for support, let’s connect. You don’t have to do this alone.