Grief is love with nowhere to go.

When grief is very heavy

Try one. Tap when done.

1. 1Let yourself cryTears are not weakness. They are how grief moves through the body. Don’t hold them back.
2. 2Put your hand on your heartHold it there. Feel your heartbeat. You are still here.
3. 3Say their name, or say what you lostOut loud, if you can. Naming it honours it.
4. 4Move your body gentlyA slow walk. Stretching. Even just rocking slightly. Grief lives in the body.
5. 5Connect with one personYou don’t have to explain. Just be near someone, or send a message: “I’m having a hard day.”

You showed up for yourself.

When the pain feels too much

Read one. Breathe. Tap it when you’ve read it.

• “Grief is not a problem to be solved. It is love in another form.”
• “I am allowed to grieve at my own pace. There is no right timeline.”
• “Missing them does not mean I am not healing.”
• “I can carry this loss and still live. Both can be true.”
• “Today is hard. Hard days do not last forever.”
• “I do not have to be okay right now.”
• “My grief is a measure of how much I loved. That is not a burden — it is a testament.”
• “I am not alone in this, even when it feels that way.”

Every word you read was a moment you chose yourself.

This guide is private — nothing you tap is saved or sent anywhere. It is not a substitute for counselling or emergency care. In crisis, call SADAG 0800 567 567 · Lifeline 0861 322 322 · GBV Command Centre 0800 428 428 · Emergency 10111 / 112.