Defining Anticipatory Grief and How to Cope with It
Posted by: Erin Ward in Grief Articles | July 6, 2021
Grieving the loss of a loved one comes in many different forms, as there are many different types of grief. One type of grief that’s often forgotten about is anticipatory grief.
Keep reading to learn more about this grief type, how to find healthy ways to cope with it, and how to show your support.
Defining Anticipatory Grief
Anticipatory grief is a unique grief type, since it begins before the loss of a loved one has occurred. This may be the case if a loved one has a terminal illness or is in hospice care. However, a loved one doesn’t have to be ill for someone to experience this grief type. For instance, if someone has a high-risk job or hobby, their loved ones may experience this type of grief if they’re worried about their safety.
It's important to note that this isn’t just “normal” grief that’s experienced early. It also doesn’t mean that someone won’t experience “normal” grief once the loss has occurred. It is its own type of grief that needs to be recognized to be coped with in a healthy way.
Coping with Anticipatory Grief
When coped with in a healthy way, anticipatory grief can help people process their feelings and accept the reality of the loss over time before it has occurred.
Below are a few healthy ways to cope with it:
- Talk to your loved one about how they want to be remembered. This way, when the time comes for their funeral, you can rest assured that their life is properly honored.
- Reach out to a trusted loved one or professional grief counselor to help process your feelings. Or write your thoughts down in a journal.
- Try meditation or another relaxing activity at the start or end of your day.
- Practice self-care. While it’s okay to worry about your loved one, you also need to take care of yourself.
How to Support Someone Coping with Anticipatory Grief
If your loved one is experiencing anticipatory grief, let them know that you are someone they can talk to without any judgment. Whether they want to discuss their loved one, their feelings, or just want someone to sit with them, you can be there for them.
You can also help them find healthy outlets for their grief. For example, if they’re interested in yoga, offer to go with them to a class to try it out. This way, they feel less alone in their grief.
Being concerned about a loved one’s well-being often brings about stress. To help relieve your loved one of some stress, offer to check tasks off their to-do list. You can mow their lawn, pick up their groceries, or bring them a homemade meal.
What other ways can you cope with anticipatory grief? Share your thoughts with us in the comments.
32 Comments
paula jones
5 days ago
Thanks for this helpful article on anticipatory grief. It explains really clearly how grief can start before a loss, and why it still needs care and attention.
One thing I’d add is how a health and fitness coach, like a personal trainer, can support someone going through anticipatory grief.
When you’re waiting for a loss, your mind can feel full all the time. Your body holds that stress too. A personal trainer can help by giving simple, gentle movement that calms the nervous system instead of pushing it too hard.
Tip 1: short walks, light strength work, and easy stretching with a coach can help you sleep better, release tension, and feel a tiny bit more grounded each day.
Grief can also make life feel out of control. Days blur together.
Tip 2: having a regular session with a personal trainer gives you a steady routine. You know, “On Tuesday at 5pm I move my body, breathe, and focus on me for 30–45 minutes.” Those small, planned moments of self-care can stop you from burning out while you care for your loved one.
Finally, many people don’t want to “burden” friends or family with their feelings.
Tip 3: a good health and fitness coach will listen without judgement, adjust the training to your energy that day, and remind you it’s okay to feel sad, tired, or angry. They’re not a counsellor, but they can be part of your support team.
Anticipatory grief is real, and it’s heavy. Gentle exercise, a caring personal trainer, and a simple routine can help you cope a little better, one session at a time.
paula jones
5 days ago
Thanks for this helpful article on anticipatory grief. It explains really clearly how grief can start before a loss, and why it still needs care and attention.
One thing I’d add is how a health and fitness coach, like a personal trainer, can support someone going through anticipatory grief.
When you’re waiting for a loss, your mind can feel full all the time. Your body holds that stress too. A personal trainer can help by giving simple, gentle movement that calms the nervous system instead of pushing it too hard.
Tip 1: short walks, light strength work, and easy stretching with a coach can help you sleep better, release tension, and feel a tiny bit more grounded each day.
Grief can also make life feel out of control. Days blur together.
Tip 2: having a regular session with a personal trainer gives you a steady routine. You know, “On Tuesday at 5pm I move my body, breathe, and focus on me for 30–45 minutes.” Those small, planned moments of self-care can stop you from burning out while you care for your loved one.
Finally, many people don’t want to “burden” friends or family with their feelings.
Tip 3: a good health and fitness coach will listen without judgement, adjust the training to your energy that day, and remind you it’s okay to feel sad, tired, or angry. They’re not a counsellor, but they can be part of your support team.
Anticipatory grief is real, and it’s heavy. Gentle exercise, a caring personal trainer, and a simple routine can help you cope a little better, one session at a time.
Justin
October 16
Anticipatory grief can be a challenging emotional experience as it arises when we are faced with the impending loss of a loved one. It's different from regular grief because it allows individuals to process their feelings ahead of time, which can sometimes ease the pain once the actual loss occurs. Engaging in conversations about memories and wishes with the loved one can help create a sense of closure, while journaling or talking to a counselor can provide an outlet for processing emotions.
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Defining Anticipatory Grief and How to Cope with It Posted by: Erin Ward in Grief Articles | JULY 6, 2021 Grieving the loss of a loved one comes in many different forms, as there are many different types of grief. One type of grief that’s often forgotten about is anticipatory grief. Keep reading to learn more about this grief type, how to find healthy ways to cope with it, and how to show your support. Defining Anticipatory Grief Anticipatory grief is a unique grief type, since it begins before the loss of a loved one has occurred. This may be the case if a loved one has a terminal illness or is in hospice care. However, a loved one doesn’t have to be ill for someone to experience this grief type. For instance, if someone has a high-risk job or hobby, their loved ones may experience this type of grief if they’re worried about their safety. It's important to note that this isn’t just “normal” grief that’s experienced early. It also doesn’t mean that someone won’t experience “normal” grief once the loss has occurred. It is its own type of grief that needs to be recognized to be coped with in a healthy way. Coping with Anticipatory Grief When coped with in a healthy way, anticipatory grief can help people process their feelings and accept the reality of the loss over time before it has occurred. Below are a few healthy ways to cope with it: Talk to your loved one about how they want to be remembered. This way, when the time comes for their funeral, you can rest assured that their life is properly honored. Reach out to a trusted loved one or professional grief counselor to help process your feelings. Or write your thoughts down in a journal. Try meditation or another relaxing activity at the start or end of your day. Practice self-care. While it’s okay to worry about your loved one, you also need to take care of yourself. How to Support Someone Coping with Anticipatory Grief If your loved one is experiencing anticipatory grief, let them know that you are someone they can talk to without any judgment. Whether they want to discuss their loved one, their feelings, or just want someone to sit with them, you can be there for them. You can also help them find healthy outlets for their grief. For example, if they’re interested in yoga, offer to go with them to a class to try it out. This way, they feel less alone in their grief. Being concerned about a loved one’s well-being often brings about stress. To help relieve your loved one of some stress, offer to check tasks off their to-do list. You can mow their lawn, pick up their groceries, or bring them a homemade meal.
Defining Anticipatory Grief and How to Cope with It Posted by: Erin Ward in Grief Articles | JULY 6, 2021 Grieving the loss of a loved one comes in many different forms, as there are many different types of grief. One type of grief that’s often forgotten about is anticipatory grief. Keep reading to learn more about this grief type, how to find healthy ways to cope with it, and how to show your support. Defining Anticipatory Grief Anticipatory grief is a unique grief type, since it begins before the loss of a loved one has occurred. This may be the case if a loved one has a terminal illness or is in hospice care. However, a loved one doesn’t have to be ill for someone to experience this grief type. For instance, if someone has a high-risk job or hobby, their loved ones may experience this type of grief if they’re worried about their safety. It's important to note that this isn’t just “normal” grief that’s experienced early. It also doesn’t mean that someone won’t experience “normal” grief once the loss has occurred. It is its own type of grief that needs to be recognized to be coped with in a healthy way. Coping with Anticipatory Grief When coped with in a healthy way, anticipatory grief can help people process their feelings and accept the reality of the loss over time before it has occurred. Below are a few healthy ways to cope with it: Talk to your loved one about how they want to be remembered. This way, when the time comes for their funeral, you can rest assured that their life is properly honored. Reach out to a trusted loved one or professional grief counselor to help process your feelings. Or write your thoughts down in a journal. Try meditation or another relaxing activity at the start or end of your day. Practice self-care. While it’s okay to worry about your loved one, you also need to take care of yourself. How to Support Someone Coping with Anticipatory Grief If your loved one is experiencing anticipatory grief, let them know that you are someone they can talk to without any judgment. Whether they want to discuss their loved one, their feelings, or just want someone to sit with them, you can be there for them. You can also help them find healthy outlets for their grief. For example, if they’re interested in yoga, offer to go with them to a class to try it out. This way, they feel less alone in their grief. Being concerned about a loved one’s well-being often brings about stress. To help relieve your loved one of some stress, offer to check tasks off their to-do list. You can mow their lawn, pick up their groceries, or bring them a homemade meal.
I once experienced anticipatory grief when my grandmother was diagnosed with a serious illness. While she was still with us, I found myself grieving the inevitable loss, which was emotionally challenging. Talking openly with family and journaling my feelings helped me cope during that difficult time. I also made sure to practice self-care through meditation and short walks, which provided some relief. It’s important to acknowledge these feelings and find healthy ways to process them. For moments when you need a light distraction, I recommend trying a game like Block Blast for simple entertainment and relaxation.
Mushtaq Qais
May 6
This is a meaningful and compassionate guide—anticipatory grief is often overlooked, yet so important to understand. Alongside emotional support and self-care, sometimes engaging in a calming hobby or learning something new can help ease the mind. Exploring an online python interpreter can offer a gentle, productive distraction while still giving a sense of accomplishment.