Relaxation Techniques for Coping with Pet Loss

National Day of Relaxation (15^th August): Relaxation Techniques for Coping with Pet Loss

Losing a beloved pet can feel like losing a piece of your heart. Pets are more than companions; they're family, loyal friends, and sources of unconditional love. Whether you've shared years together or just a short time, their absence can trigger a deep emotional reaction. Grieving is a personal and valid process, and while there's no fast-forward button through grief, incorporating relaxation skills into your daily life can help soften the edges and support healing.

In this post, we'll explore gentle yet effective relaxation techniques that can provide emotional comfort, regulate stress, and guide you through the journey of pet bereavement.

1. Deep Breathing

Grief often brings waves of anxiety, guilt, or sadness that can feel overwhelming. Deep breathing is one of the simplest ways to calm your nervous system and create a sense of grounding.

Try this: Box Breathing

• Inhale through your nose for 4 counts

• Hold your breath for 4 counts

• Exhale slowly through your mouth for 4 counts

• Hold again for 4 count

• Repeat for a few minutes.

This technique helps regulate the body’s stress response and gives your mind something steady to focus on amidst emotional outbursts.

2. Progressive Muscle Relaxation (PMR)

Grief can be stored physically in the body as tension: tight shoulders, clenched jaws, or restlessness. PMR helps release that tension by gently tightening and relaxing muscle groups.

How to do it:

• Start at your feet, tightening the muscles for 5 seconds, then releasing.

• Move upward through your legs, stomach, arms, hands, shoulders, and face.

• Focus on the sensations of release and softness in each area.

This can be especially helpful before bed, supporting deeper sleep during an emotionally exhausting time.

3. Guided Imagery

Guided imagery invites you to visualise a place or memory where you felt calm, safe, or loved—perhaps even a memory with your pet.

Example practice:Close your eyes and imagine a peaceful garden. See yourself sitting under a tree, your pet curled beside you. Feel the sun on your skin, hear birdsong, and allow yourself to connect with a moment of love and stillness.

There are also many free guided meditations available online that use nature or memory-based imagery to encourage calm.

4. Journaling

Sometimes, emotions need somewhere to land. Journaling provides a safe space to express your grief, explore your memories, and connect with your inner thoughts.

Journal prompts to try:

• “Today, I am feeling…”

• “My favourite memory with my pet is…”

• “If I could speak to them one more time, I would say…”

This reflective process can help you process your loss gently, making space for both tears and gratitude.

5. Gentle Movement

When grief feels stuck, movement can help shift your energy. You don’t need an intense workout—just simple, mindful movement can do wonders.

You could try:

• A slow walk in nature, noticing the sights, sounds, and scents around you.

• A restorative yoga practice with gentle stretches and long-held postures.

Both can help reconnect your body and mind, allowing grief to move through you rather than stay trapped inside.

6. Aromatherapy and Calming Spaces

Scents can be powerful emotional anchors. Creating a calming environment using aromatherapy may support emotional relaxation during tough moments.

Relaxing scents to try:

• Lavender (soothing and sleep-promoting)

• Bergamot (uplifting)

• Chamomile (calming for anxious feelings)

Consider setting up a small "comfort corner" at home with soft lighting, a candle, an urn if you have one and a framed photo or collar of your pet, a dedicated space to remember and rest.

7. Self-Compassion

There is no “right” way to grieve, and it’s okay to feel heartbroken, numb, angry, or even relieved. Allow space for all emotions without judgment. Offer yourself the same kindness you would give a grieving friend.

Try this affirmation: “ I am allowed to grieve in my own time, in my own way.”

Each day won’t be easy, but small moments of self-kindness and relaxation can help lighten the load, little by little.

To conclude, losing a pet is one of the hardest emotional experiences we can face, and it's normal to feel adrift in its aftermath. By gently weaving relaxation practices into your daily routine, you give yourself space to breathe, to reflect, and to begin healing. Grief doesn’t have a timeline, but with compassion and care, it becomes a journey of remembrance, not just loss. Your pet’s love will always be a part of you and in time, the pain softens.