Rest and Relaxation Techniques

Published on July 29, 2026
1:39 pm

When you are navigating grief and loss, finding moments of rest and calm can feel difficult. Your mind may be busy, your body tense, and the usual things that helped you unwind may no longer feel accessible.

The tools and techniques on this page are designed to help you calm your mind and body, whether you are preparing for sleep or simply looking for a moment of rest and relaxation during the day. They work alongside the practical sleep advice on our tips to improve your sleep page.

Key summary

✓ Grief and loss can disrupt your sleep and make it harder to find moments of calm. This page offers five practical tools to help you rest and relax - from sleep stories and guided audio exercises to mindfulness practices and self-care approaches. Use them anytime you need to quiet your mind and body.

Skip to section

Listen to sleep stories

Sometimes, closing your eyes and concentrating on a simple, calming story can help to distract you from what is causing you stress and anxiety. Stories read slowly, with a gentle voice, can hold the mind's attention without introducing any fear or tension.

Here are some playlists and podcasts from popular platforms to get you started:

The Calm App also offers a range of free sleep stories on YouTube, including:

Reflect on positive experiences

This exercise focuses on a time in your life when you felt happy, content, relaxed and safe. When we revisit these feelings it can induce muscle relaxation and even trigger sleep.

Find a quiet place, sit or lie down in a comfortable position, and listen to the exercise below.

Do not worry if you find your mind wandering - this is to be expected the first few times you try. Gently bring yourself back to the beginning of the exercise and start again. Acknowledge any frustration, know that it will pass, and refocus with the goal of letting go of tension.

Practice this technique as often as you require during the day until you remember all the steps. Once you remember all the steps, you can start using the technique as soon as you are in bed and ready to go to sleep.

Practice mindfulness

Mindfulness has been practised for centuries as a tool to help with depression, anxiety, smoking, overeating, self-esteem, chronic pain and grief. Mindfulness allows you to stay present, make space for the emotions you are feeling, and appreciate yourself and the world around you.

Mindfulness practices often include mindful breathing, where you focus on where your breath enters and exits your body to calm the mind and alleviate tension. Themes of gratitude and loving-kindness are common in mindfulness, encouraging self-acceptance and critical thinking through journaling and meditation.

Mindfulness for grief best practices can also help you manage and process your grief.

The EAST self-care approach

Eating

Try to eat regularly and healthily throughout the day and increase your water intake to stay hydrated.

Activities

Restart activities which you enjoyed before a loss, including some type of exercise.

Sleeping

Try to go to bed at a regular time every night and avoid consuming sugary foods, caffeine or alcohol before bedtime.

Time

Spend time with trusted friends and family and consider reaching out to the Griefline Helpline or a counsellor to work with you on your experience of loss.

Be kind to yourself

Practicing self-care can help you reduce stress, anxiety and negative emotions, while also taking care of your physical body as you heal.

Download our Self Care Tips infographic and keep it with you, or share it with a friend who may benefit from these strategies.

Common questions about rest and relaxation during grief

Why is it so hard to relax when you are grieving?

Grief keeps the nervous system in a heightened state of stress and alert. The mind is processing an enormous amount and the body carries that weight too, making it harder to switch off and relax. This is a normal response to loss, not a sign that something is wrong with you.

Does mindfulness actually help with grief?

Research suggests mindfulness can help people navigating grief by reducing anxiety, improving sleep and creating space to process difficult emotions without becoming overwhelmed by them. It is not a cure for grief, but it can be a useful tool for managing the day-to-day experience of loss.

What is the EAST approach to self-care?

EAST stands for Eating, Activities, Sleeping and Time. It is a simple framework for maintaining basic self-care routines during grief, focusing on four areas of daily life that are commonly disrupted by loss and that, when tended to, can support overall wellbeing.

How often should I practice these relaxation techniques?

As often as you need to. There is no set prescription for how frequently to use these tools. Some people find daily practice helpful, others use them as needed during particularly difficult moments. Consistency over time tends to produce the most benefit.

Finding support

If you are navigating grief and finding it difficult to rest or take care of yourself, you do not have to manage this alone.

Griefline provides free and confidential support for Australians 18+ navigating grief and loss. Speaking with a trained volunteer, joining a support group or connecting with others through community forums can offer space to share what you are carrying.

You are also welcome to visit the contact page to learn more about Griefline's services.