by Lisa Church
Adapted from the book Hope is Like the Sun
The stress and emotions of miscarriage and grief can take its toll. Check out these practical tips and advice:
If you are having trouble sleeping try these suggestions:
- Avoid caffeine or reduce your intake of coffee, colas, tea and even chocolate.
- Stick to a routine. Get up and go to bed at the same time every day.
- Read a book before bedtime. If a novel keeps you up, find a boring book.
- Be sure the room temperature is comfortable-not too hot or too cold.
- Stick to quiet activities the last hour before bed.
- Avoid heavy meals before bed that can disrupt sleep.
- Turn off radios, TV, etc. The noise can affect the quality of your sleep.
- Exercise for 20-30 minutes at least 4 hours before bedtime. Be sure not to exercise close to bedtime -- your body will still be "hyped up."
- Drink warm milk -- yes it really does work. Plain milk is a natural sedative.
- Take a warm shower or relaxing bath before bed.
- Try deep breathing and relaxation techniques while lying in bed.
- Visualize a quiet and peaceful place.
- Avoid alcohol and sleeping pills. These are only temporary fixes that can lead to dependency and other issues later on.
Practical Exercise Tips
At a time when your energy levels are down it can be difficult to think about exercise. However, routine physical activity promotes better health, increases fitness and causes the body to function better. It also cleanses the body, energizes you and relieves stress. Exercise not only reduces stress hormones, it also triggers the release of hormones that cause a feeling of well-being.
Here are some tips to help you get started:
- Consult your doctor before starting any exercise program. Inform your physician about what is happening in your life and ensure that your health is closely monitored.
- Realize that your reaction time and coordination may be reduced during grief.
- Find an exercise you like! It does not have to be a typical exercise -- dancing, swaying to music, gardening, yard work and even household chores can be great physical activities for your body.
- Set aside time to exercise regularly.
- Turn routine tasks or errands into exercise. Take the stairs instead of the elevator, walk to the store or park far away from the entrance.
- If the weather is nice, enjoy the outdoors. Fresh air and sunshine are great for lifting your spirits. Taking a walk down the street, jogging through the park, or running on the beach can be a great way to exercise and feel better.
Reach Out and Touch Someone
Having contact with another person is a physical need during grief that can be overlooked. Touching, hugging and holding another person is both comforting and healing. Here are some great ways to connect with others:
- Hold hands with your spouse or a close friend.
- Hug and play with children.
- Cuddle pets.
- Get a massage.
- Have a manicure or pedicure.
- Have your hair washed and styled at a salon.
- Hugs. When you need a hug ask for one!
Conquering Depression
Sadness, hopelessness and depression can be one of the hardest parts of grief. Getting through this critical time is difficult, but it can actually make way for healing. Here are some suggestions when you are coping with depression:
