Grieving Alone: How to Support Yourself When You Feel You Have No One

By Naomi M. | Purple Phoenix Wellness

Grief can be isolating—but when you’re facing it without a support system, it can feel completely overwhelming. Maybe your friends don’t understand. Maybe your family is unavailable, or the people you thought would be there… aren’t. Or maybe you truly don’t have anyone in your circle right now. If that’s you, I see you. And I want you to know: you are not broken for grieving alone.
You can still support yourself. You are still worthy of care, even if no one else is showing up for you right now. This blog is for you.

Why Grieving Without Support Hurts So Much

We are wired for connection. In times of loss, we naturally look for comfort, reassurance, or someone to say, “It’s okay—you’re not alone.” But when there’s no one to hold space for your grief, it can deepen the pain and add layers of shame, loneliness, and emotional exhaustion. Here’s what I want you to know:

  • There is nothing wrong with you if your grief feels big

  • You don’t need to “be strong” or hide your pain

  • You can still move through this, even if you're doing it solo

Let’s explore some ways you can support yourself when community feels out of reach.

8 Ways to Support Yourself Through Grief—Even When You're Alone

1. Talk Out Loud—to Yourself or Someone You’ve Lost

Grief needs expression. If you have no one to talk to, speak aloud to yourself or to your loved one who has passed. Cry, rant, whisper, pray—whatever comes out. Saying things aloud moves stuck energy and offers a release.

2. Create a “Grief Ritual” You Can Repeat

Ritual brings structure to an experience that feels chaotic. This could be:

  • Lighting a candle each evening and speaking a memory

  • Journaling one page a day to release emotions

  • Sitting with a photo or object and allowing the feelings to surface

Ritual turns pain into sacred practice.

3. Write Letters—Even If You Don’t Send Them

Write a letter to:

  • The person who passed

  • Someone who hurt or abandoned you during your grief

  • Your future self, reminding her that you’re doing your best

This helps move emotions and offers a sense of connection—even if symbolic.

4. Let Nature Hold You

Go to a quiet natural space—a park, forest, lake, or even a backyard. Let yourself cry there. Lean on a tree. Lay in the grass. Nature is a silent companion that will never judge your grief.
This is the core of my Forest Therapy practice, and it is deeply healing.

5. Create a “Grief Playlist”

Music gives voice to emotions we can’t articulate. Whether it’s instrumental, raw lyrics, or songs you shared with your loved one—let sound help you process.

6. Try Gentle Breathwork or Meditation

When grief overwhelms the body, even one deep breath can bring grounding. Try:

  • 4-7-8 breathing (inhale 4, hold 7, exhale 8)

  • Placing a hand over your heart and saying, “I am safe to feel this.”

  • Guided meditation for grief and loss

7. Give Yourself Permission to Rest

You don’t have to be productive. You don’t have to smile. You don’t have to explain. Grief is exhausting. Sleep. Rest. Do nothing. That is part of healing.

8. Reach for Non-Judgmental Support—Even If It’s Not a Friend

You may not have a circle of people—but there are still safe places:

  • Grief coaches or support workers like myself

  • Death doulas or mental health organizations

  • Online grief forums or anonymous support groups

  • Your spiritual practice, ancestors, or guides (if that resonates)

You are not weak for needing support. You are human.

 

Final Thoughts:

You Deserve to Be Held, Even If You’re the One Doing the Holding. Grief doesn’t always look like the movies. It’s messy. It’s nonlinear. And sometimes, we walk it alone. But just because you're grieving in solitude doesn't mean your pain is invisible—or that your healing is impossible. You can be your own witness. You can be your own safe space. And when you're ready, there are people like me—who are here to walk beside you.

 

If this blog resonates with you, I invite you to explore my grief support offerings—gentle, non-clinical, and heart-centered. Whether through Reiki, ritual, guided meditation, or simply holding space, I’m here when you're ready. Have questions or want to connect? Schedule a call here ➡️ You don’t have to do this alone anymore.