Supporting a loved one who is struggling with depression can be both challenging and deeply meaningful. Depression can make even the simplest daily tasks feel overwhelming, and it can often affect a person's energy, mood, and outlook. If you are a friend, family member or partner, it’s essential to approach this situation with patience and empathy. Often, someone experiencing depression might withdraw, seem irritable, or feel as if they’re burdening others; understanding that these behaviors are part of the condition—not a reflection of your relationship—can help you offer steady support without taking their mood personally. Reminding them that they’re valued, that their feelings are valid, and that they’re not alone can be incredibly powerful.

As a supporter, it’s important to remember that while you play an essential role in their support network, you don’t have to (and shouldn’t try to) “fix” their depression on your own. Encouraging your loved one to seek professional help and perhaps even offering to assist them in finding a mental health provider can be life-changing. You can also offer to accompany them to appointments or help keep track of self-care practices they find helpful. Often, creating a routine that includes activities they enjoy, even if they find it hard to participate, can make a difference. Small gestures like spending time together in low-pressure settings, offering to go for a walk, or simply sitting with them in silence when they need quiet support can help them feel understood and valued.

Supporting someone with depression can also take a toll on your own well-being. Loved ones often experience emotional strain and may even feel isolated. To remain resilient, prioritize self-care: seek support from others who understand, whether through a friend, family member, or a caregiver support group. Taking care of yourself allows you to be a steady, compassionate presence for your loved one. Remember, while depression may be persistent, with the right support and treatment, people can and do find hope and healing. Your encouragement, presence, and empathy can be transformative, helping them move toward brighter days, one step at a time.

Grief, in its profound and often overwhelming nature, can have a significant impact on personal relationships. When a person is grieving, they may withdraw from those around them, feeling a need for solitude or fearing that others won't understand their pain. This withdrawal can create distance in relationships, sometimes leaving loved ones feeling confused or hurt. It's important to recognize that this is a natural response to loss and not a reflection of the value of the relationship. Grief can also manifest as heightened sensitivity, where minor misunderstandings can escalate, straining connections even further.
Understanding these dynamics is key to maintaining healthy relationships during grief. Open communication is essential, even when it feels difficult. Expressing needs and boundaries clearly can help loved ones know how to support the grieving person, while also ensuring that they don't feel shut out. On the other hand, those supporting a grieving person should practice patience and empathy, recognizing that grief can cloud judgment and alter behaviors in ways that do not feel typical. Offering presence and understanding, rather than solutions or advice, can be incredibly comforting.
Despite the challenges, grief can also deepen relationships. As individuals navigate their pain, they may find that the support and compassion they receive from loved ones forge stronger, more meaningful connections. Grief has the potential to bring people closer together, creating a shared experience of love and loss. With time, patience, and open-hearted communication, relationships can not only survive grief but emerge stronger, providing a source of comfort and resilience as healing gradually unfolds.

The mental health needs of LGBTQ+ individuals are unique and complex, often shaped by the distinct challenges they face in society. Discrimination, stigma, and the pressure to conform to heteronormative and cisnormative expectations can create an environment where LGBTQ+ people are more susceptible to mental health issues. Studies show that LGBTQ+ individuals are at a higher risk for depression, anxiety, and suicidal ideation compared to their heterosexual and cisgender counterparts. These elevated risks underscore the importance of providing tailored and sensitive mental health support that acknowledges and addresses these specific challenges.

One critical aspect of supporting LGBTQ+ mental health is understanding the impact of minority stress. Minority stress refers to the chronic stress experienced by individuals from stigmatized minority groups. For LGBTQ+ individuals, this stress can stem from various sources, including internalized homophobia or transphobia, experiences of discrimination, and social rejection. Such stressors can profoundly affect mental health, leading to feelings of isolation, low self-esteem, and chronic anxiety. Mental health professionals need to be aware of these factors and incorporate them into their therapeutic approaches, creating a safe and affirming space for LGBTQ+ clients.

Healing the nervous system is a vital component of mental health care for LGBTQ+ individuals. Chronic stress and trauma can dysregulate the nervous system, leading to symptoms such as hypervigilance, anxiety, and emotional numbness. Techniques that promote nervous system healing, such as mindfulness, deep breathing exercises, and somatic therapies, can be particularly beneficial. These practices help individuals reconnect with their bodies, release stored tension, and cultivate a sense of safety and calm. By integrating nervous system healing into mental health care, therapists can help LGBTQ+ clients build resilience and recover from the impacts of trauma.

Moreover, social support plays a crucial role in the mental well-being of LGBTQ+ individuals. Building and maintaining connections with affirming and supportive communities can mitigate the negative effects of minority stress. LGBTQ+ support groups, community organizations, and online forums can provide safe spaces for individuals to share their experiences, receive validation, and find solidarity. These connections not only reduce feelings of isolation but also empower individuals to embrace their identities with pride and confidence. Encouraging LGBTQ+ individuals to seek out and engage with supportive communities can significantly enhance their mental health and overall well-being.

Ultimately, a compassionate and holistic approach to mental health care is essential for LGBTQ+ individuals. By addressing the unique challenges they face, promoting nervous system healing, and fostering supportive social connections, we can create an environment where LGBTQ+ individuals can thrive. Mental health professionals, allies, and communities all play a crucial role in this process. Through understanding, empathy, and proactive support, we can help ensure that every LGBTQ+ person has the opportunity to live a fulfilling and mentally healthy life.

Written by Christian Swan, originally published on June 1, 2017

I mentioned the concept of self-care to a new mother a few weeks ago, and she just started laughing at me. Her eyes, darkened by lack of sleep, seemed to shine as she laughed and I couldn't tell if she was going to start crying or laughing louder. Does this woman sound familiar to you? Perhaps you have met this woman before, or she may even be the woman who stares at you in the mirror every morning. In the early days of motherhood, it can be difficult to separate the concept of caring for yourself versus your baby. Comparison, the thief of joy, may also sneak into your thoughts as you begin to see other mothers to "have it together" or have babies with easier temperaments. Self-care must be for those moms. Or maybe, as you compare, you begin to think that self-care is something only selfish people do. Don't these other mothers recognize that they have a child to take care of? Perhaps that should be taking priority over the self. 

I've heard some people refer to the early days of motherhood as "survival mode." As long as you survive that first year of motherhood, you are thriving. But what if I told you that self-care is actually an integral part of that survival? In fact, developing a good self-care practice may actually lead to true thriving instead of the feigned, half-crying, half-laughing insistence that you are doing okay.

A Blow to your Expectations  
Before I became a mother, I would wake up every morning and have a two hour self-care ritual. I exercised for 30 minutes to an hour, cooked breakfast, made hot tea, and sat alone at the table while I enjoyed it. Pre-baby, this is how I would have defined self-care, because it was what nourished me best at the time. Becoming a mother required a shift in my expectations of what self-care would look like. There was absolutely no way this was going to happen after my baby was born (nor has it happened since), as my child seldom left my chest for the first several months of her life. The first step to creating a good self-care ritual postpartum is acknowledgement that self-care will not look the same. This may also involve a period of grief, where you take time to mourn the loss of self-care practices that worked well for you for so long. 

Creating New Rituals 
After you have taken time to grieve (and given yourself grace if this grief took longer than expected), one can begin to redefine self-care as it applies to postpartum life. Are there really ways that you can care for yourself in the first few weeks of motherhood? Yes! While self-care may not be a 2 hour morning routine, or an hour long run, or even a long evening out with girl friends, it is still possible to create meaningful rituals around self-care. Sometimes, self-care may look like mindfulness and self-compassion. As you nourish your baby, can you take time to notice the sensations in your body?  Or, can you practice having compassion for yourself in the middle of the night when you feel too tired to move and the baby is crying again? Can you remind yourself that you are still a good mother if you are wishing you did not have to wake up every 2-3 hours? In my early days of motherhood, I developed my self-care rituals around our nursing schedule. Before nursing, I would notice if I had any needs first. Did I need another pillow behind my back? Did I need to have food in front of me? By creating comfort for myself before nursing, I was able to nurse my child more joyfully instead of focusing on my back pain/hunger/etc. 

It's possible that these recommended rituals don't resonate with you at all, but I invite you to take time today to think about what might be nourishing for you instead. You know yourself and your needs best, and I encourage you to listen to them. 

Remember Why Self-Care Matters
It's very possible that you have read this and still do not believe self-care is necessary--that perhaps it is a luxury only afforded to some mothers. However, my hope is that all mothers will recognize how valuable self-care is, not only for your own mental health, but for your child as well! 

Do you remember hearing a flight attendant talk about putting an oxygen mask onto yourself before putting it on to your child? When I first heard this, I remember thinking that I would always put it on my child first. However, you can't care for your child if you are not breathing! The same concept applies regarding self-care. It is more difficult to give your child the best care he/she needs if you are not creating rituals that will help you thrive during the day. By taking time out of your day to care for yourself, you are setting yourself up for more success as an individual and as a parent. 

What are some ways that you can meaningfully take care of yourself during this new stage of life? If you find yourself feeling overwhelmed regarding the topic of self-care, it could be helpful to reach out to a trusted friend or a mental health professional who is trained in postpartum care. In this new and exhausting stage of life, you and your mental health do truly matter! 

​Losing loved ones is an inevitable part of living as a human. The times surrounding a loved one’s death can be the most challenging seasons in our lives. Even though loss is a universal human experience, people who are grieving often feel alone and isolated because it seems like no one understands what they are going through. Having a supportive community can provide comfort, solace and opportunities for healing. Finding a grief-oriented community can maximize healing opportunities. 

​Grieving and healing in community is an ancient practice. Before the rise of individual achievement focused societal structures, there were community gathering places and multigenerational homes where people knew how to hold other’s grief. Grief begins healing when it is externalized. We call this expression of grief mourning. We also know that healing happens when our suffering is witnessed and received by a compassionate party. Perhaps more than any other condition, a community of compassionate and understanding witnesses can unlock the power of healing for those who are grieving.

​We believe that community offers opportunities to heal by both hearing and being heard. When we resonate with the stories others are telling, we learn that we are not alone. Sometimes community members verbalize a part of our own experience we haven’t been able to speak about yet. When we are able to see ourselves in another’s story, we are bolstered by the togetherness we find in our common experiences. We also heal when we are able to share our own story in the safety of a group who will hold our experiences with tender compassion. We believe in the power of story-telling; that when we speak of our internal experiences, we are empowered to metabolize and release the pain. And when our sharing is witnessed in a caring and understanding way, we are more able to accept our painful circumstances. When the bereaved are able to give and receive in these ways, the strength of the group can carry all forward in healing. 

We invite all those who are navigating the grief related to the loss of a loved one to join our next Understanding Your Grief Support Group. More information can be found HERE. 

Losing someone we love is always a heartbreaking and emotionally difficult experience. Grief is the word we use to describe the set of emotions we have and the emotional process we experience related to that important loss. Grief can feel gentle and straightforward or it can feel extremely difficult and consuming, or any variety of this. Grief is often a very natural process of healing from a loss. Sometimes, though, we can get stuck in the healing process and need support to move forward. It might be helpful to understand the different circumstances that might cause us to get stuck.

• UNEMBARKED GRIEF
  • Unembarked grief is an emotional journey that hasn’t been initiated yet. This person has yet to enter the wilderness of  processing through the emotions they have related to the loss of their loved one. There are a number of reasons one might avoid entering the grieving process, and this person may need a skilled grief companion to help them overcome the barriers that exist for them to enter their personal grief journey.
• IMPASSE GRIEF
  • Someone experiencing a grief impasse has come up against a significant barrier in processing their emotions related to their loss. Their grief journey has become obstructed; stuck at a certain point. This may present as a prolonged experience of anger, anxiety, sadness, guilt or panic, and this person may need skilled help to feel safe enough to experience their grief emotions and move forward through them.
• CARRIED GRIEF
  • A person with carried grief has an accumulation of grief from prior losses that have not been mourned completely. This experience may look like difficulty with trust/intimacy, depression, negative outlook, anxiety, panic, emotional numbing, addictions, irritability, physical problems, etc. Additionally, when this person experiences another loss, they are flooded with emotions from all of their losses.
• OFF-TRAIL GRIEF
  • Off—trail grief happens when avoidance patterns replace the work of grief or mourning. These avoidance patterns may look like overworking, overeating, overthinking, addictive behaviors, shopping, travelling, displacing, somaticizing. These may offer temporary relief, but the reality is that they create more personal suffering because the grief does not go away and they have maladaptive patterns that also need to be addressed.
• ENCAMPED GRIEF
  • When someone has encamped grief, they have stopped moving on the journey of grief, they set up permanent residence in their grief. They avoid moving through their emotions related to their loss and become entrenched in their grief experience. This person is choosing their grief experience over nurturing relationships with living family/friends. This may look like unending, unchanging distress, depression and it has a function in their life that will need to be addressed for them to move forward and heal.

Each person’s grief story is completely unique to that person and to the relationship that is lost. Even though we have noticed specific patterns related to complicated grief, there are no consistent reasons why any one person may have these experiences. It is helpful to understand the factors that may be complicating their emotional process:

1. SOCIETAL CONTRIBUTORS
   • How is death incorporated in society?
   • Western societies tend to dodge grief altogether
2. CIRCUMSTANCES OF THE DEATH
   • Are there traumatic elements that make grieving that much harder?
   • Sudden, unexpected, tragic, before-time, out-of-order, means of death, physical distance from death, self-blame for death
3. THE GRIEVER’S UNIQUE PERSONALITY
   • How do they handle emotions, expressing difficult emotions, doing inner work?
4. MENTAL HEALTH
   • Any existing mental health challenges will magnify the grief experience
5. THE GREIVER’S RELATIONSHIP WITH THE PERSON WHO DIED
   • Strong attachments will cause painful grief journeys
   • Complex, complicated or abusive relationships complicate grief process
6. THE GRIEVER’S LOSS HISTORY
   • Each new grief experience is built on all former grief experiences
   • A person’s loss history is as important as their medical history to their doctor
7. THE GRIEVER’S ACCESS TO AND USE OF SUPPORT
   • Does the griever have close family and friends who are offering consistent and ongoing support?
   • Is the person willing to accept support?
8. OTHER CONCURRENT STRESSORS IN THE GRIEVER’S LIFE
   • Grief is made more complicated if it was already a difficult time in life
   • Other stressors might include health, education, aging, relationships, children, parents, finances, etc.
9. THE GRIEVER’S RELIGIOUS/SPIRITUAL/PHILOSOPICAL BACKGROUND
   • Faith systems may help or hinder grief process
   • May provide comfort if grief is embraced; may cause complications if it is not
10. THE GRIEVER’S FAMILY SYSTEM
    • Families have unwritten rules about values, behaviors, social norms, emotionality
    • Some families have the belief that death, grief, emotions are inappropriate to discuss
11. THE GRIEVER’S PARTICIPATION IN MEANINGFUL CEREMONIES
    • Generally speaking, ceremonies help move grief forward. Complicated ceremonies may complicate the grief process.
    • Honoring the loss and remembering the person are crucial to grief journey!
12. THE GRIEVER’S GRIEF COUNSELING EXPERIENCE TO DATE
    • Previous grief counseling may have been positive/negative
    • Beliefs or difficulties experienced before will impact their grief journey now

Now that we may have helped you identify why your grief has become complicated, we want to offer you hope. All of these experiences can be improved! Our skilled therapists know how to meet each person in their grief journey, offering support to get unstuck or to overcome significant barriers. If you are stuck and want to move forward, please reach out to our team! We would love to provide skilled and sensitive grief therapy to make the journey more approachable for you!

• References: Wolfelt, A.D. (2016) Counseling Skills for Companioning the Mourner. Ft. Collins, CO: Companion Press.

Grief is often a completely confusing, disorienting, painful and lonely experience. There are many elements of our modern society and culture that make this experience that much more difficult and lonely. Bereavement, grief and mourning are very natural and necessary experiences, and they have the potential to be traumatic and/or transformative. One of the greatest gifts the bereaved can receive is the presence of a compassionate companion. Let’s take a closer look at what it means to offer this meaningful and healing companionship to someone who is grieving.

The most effective way to mourn after a loss is to share your thoughts and feelings (grief) with a compassionate listener (grief companion). The Grief Companion HOLDS SPACE for those who are grieving by providing a safe and empathetic presence in which the mourner can begin to explore the terrain of their inner world. HOLDING SPACE for the mourner is your contribution to their care. The grief companion does not guide the mourner, instead allows the mourner to choose the path. True expertise of grief lies with (and only with) the unique person who is grieving.

More specifically, Grief Companionship is being present to another person’s pain. The Grief Companion is willing to go into the wilderness of the soul with the bereaved. This is a spiritual journey, not only an intellectual journey. The Grief Companion is committed to bear witness to the struggles of the bereaved without judgement, direction, or quick fixes. They allow the disorder and confusion that so often afflicts the bereaved. They trust that the bereaved will find their way through the jungle of emotion and joins their journey with compassionate curiosity.

Central to the role of Grief Companion is the art of honoring stories.

In telling the story of their love and loss, mourners:

• Find wholeness among their fractured parts,
• Identify how loving and losing has affected their life,
• Build comfort with the emotional and spiritual realms of life,
• Create awareness and connections they previously haven’t made,
• Discover their truth in the present moment,
• Explore their changing identity and ways in which they have been transformed.

The art of Grief Companionship involves slowing down, becoming acquainted with the mourner’s inner world, and to really listen as the mourner embraces the reality of their loss, their pain, important memories and search for meaning. Each of our Benediction therapists are equipped as compassionate Grief Companions and we would be honored to journey with you in your grief.

• References: Wolfelt, A.D. (2016) Counseling Skills for Companioning the Mourner. Ft. Collins, CO: Companion Press.