Grief — Dual Process & Continuing Bonds
Oscillate between leaning into loss and rebuilding life around it
Grief doesn't move in stages. It oscillates — leaning into the loss, then back into rebuilding life around it. Both are the work. This sheet helps you notice the oscillation, name what you're carrying, and stay connected to who or what was lost in a way that holds.
Loss-oriented
Leaning into the pain — memories, longing, tears, going through the photos.
Restoration-oriented
Re-engaging life — new roles, routines, decisions, taking on what they used to.
When I get stuck on one side
What helps me oscillate — what gives me permission to grieve, and what gives me permission to live.
Continuing the bond
You don't have to let go to move forward. Name the ways you'll stay connected — a ritual, a date, an object, a way of carrying their values.
What I want them to know
What I think they would want me to know
Anniversary / hard-date plan
Mark the date in advance. Decide where I want to be, who I want with me, what I want to do.