Moving On From Loss: Healing Your Mind, Body and Heart

Loss, in any form, reshapes us. Whether it is the end of a relationship, the loss of a job, or a life transition you never expected, it can feel like the ground shifts beneath your feet. There is no “right” way to move forward, but there are compassionate, evidence-based approaches that support genuine healing. With time, intention, and care, loss can become both a closure and a beginning.

Understanding the Psychology of Loss

When we experience loss, the brain responds much like it does to physical injury. Research published in Psychological Science has shown that emotional pain activates similar neural pathways to physical pain, which explains the heaviness, confusion and distress that often accompany major life changes. This means that emotional suffering is not “in your head”—it is a very real biological response.

From a psychological perspective, the first step toward moving on is acknowledgement. Suppressing or minimising your feelings only prolongs the healing process. Psychologist Dr. Kristin Neff, known for her work on self-compassion, emphasises that recognising your suffering with kindness—not judgment—helps regulate the nervous system and reduces long-term emotional strain.

Helpful psychological practices include:

• Journalling, especially expressive writing, which research by Dr. James Pennebaker shows can ease emotional distress and improve clarity.

• Cognitive reframing, or shifting the narrative you tell yourself. For example: changing “I failed” to “This experience is shaping a new chapter for me.”

• Talking therapy, which remains one of the most validated methods for navigating change.

Supporting the Body Through Transition

Loss is not only emotional—it is physical. Your body keeps the score, as psychiatrist Dr. Bessel van der Kolk describes. During periods of grief or change, cortisol levels rise, sleep often becomes irregular, and the immune system can temporarily weaken.

To support your physical wellbeing as you heal, consider:

• Breathwork and grounding practices, which calm the sympathetic nervous system. Slow, deep diaphragmatic breathing can send signals of safety to the brain.

• Gentle movement, such as yoga, Pilates or walking outdoors. Studies consistently show that light physical activity reduces rumination and improves mood regulation.

• Consistent sleep hygiene, including reducing screen time before bed, setting a wind-down ritual, and maintaining a regular sleep schedule.

Caring for your body, even in small ways, helps stabilise your emotions and provides the foundation for deeper healing.

Healing the Heart: Emotional Recovery

Emotionally, moving on from loss requires space, tenderness, and honest processing. Feeling sadness, anger, relief or even numbness is entirely normal. Emotions are data—they tell the story of your inner world.

Some supportive emotional practices include:

• Allowing yourself to grieve without a timeline. Healing is not linear and does not need to be rushed.

• Connecting with safe people. Social support is one of the strongest predictors of recovery from emotional pain.

• Creating new routines and rituals. Small acts of reorganisation help create a sense of agency and renewal.

Remember: emotional healing does not mean forgetting what was lost. It means integrating the experience in a way that no longer harms you.

Opening to Spiritual Healing

Once the mind and body have been supported, many people naturally begin seeking spiritual grounding—a sense of meaning, hope and reconnection to self.

Rose quartz, traditionally associated with compassion and heart healing, can be a comforting ally during this stage. Whether you hold it during meditation, place it beneath your pillow, or keep it in a meaningful space, rose quartz is often used to encourage gentleness, self-love and emotional restoration. For many, it becomes a symbol of permission—permission to heal, soften and move forward.

If you feel called to deepen your spiritual recovery, my Heart Heal Reiki session is specifically designed to support emotional release, compassion, and energetic renewal. This session focuses on clearing stagnation in the heart space, inviting in softness, balance and the ability to receive new possibilities. It is a nurturing approach for those seeking to heal both the subtle and emotional layers of loss.

Moving on from loss is not about erasing the past—it is about reclaiming yourself, step by step, with grace.

If you are ready to begin that journey, I am here to support you with warmth, care, and heart-centred healing.