03/25/2026
Overcoming Grief Triggers
When we are grieving, even something as simple as a trip to the grocery store can bring on an unexpected trigger which leads to an emotional outburst. The song on the radio, witnessing couples holding hands, a child laughing, or the smell of freshly baked bread can create an emotional grief reaction that makes us feel very out of control.
Thoughts generated in our brains send messages to our bodies and these create a physical reaction. When grieving, we are more sensitive and vulnerable to our thoughts. The rational side of our brain is often replaced by the emotional side.
Heightened senses can lead to a sensory overload and an unexpected sight, sound, smell, or taste can trigger us. Painful memories surface, sometimes we remember a traumatic event or we experience a surreal feeling of the loss of our loved one.
When in the midst of an episode firstly make sure you are safe. If you’re driving find a suitable place to pull over. If you are in a grocery store, leave your cart and find a place where you can begin to feel comfortable within yourself.
Remember the following:
1. Give yourself permission to experience these feelings. This is a natural response, and your outburst is not a bad thing and shouldn’t be feared.
2. Trust that this emotional outburst will pass. Time is needed to process feelings.
3. If panic has set in, remember to slow down your breathing. Breathe in through your nose and out through your mouth.
4. It may be helpful to share the episode with someone close. Discussing these feelings helps you to better process them and can be cathartic.
5. Over time, these episodes will occur less frequently and be less intense.
Lastly, these memories which are bittersweet in the beginning of the grieving journey will often bring comfort later. Events such as these help us to recognize our loss which is part of the healing process. It may be awkward and perhaps even embarrassing for some, but it is a sign of the love we shared with a special person in our live. Don’t avoid, but rather acknowledge and embrace moments such as these.
Margaret Lorrie Beaton, MA, C. Hyp
Bereavement Counsellor
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