Grief Treatment & Evaluation in Austin and Surrounding Areas
Living with grief can feel like waking up on a planet with different gravity. Everything is heavier. Time moves strangely. I hear from people who swing between numb and overwhelmed in the same hour—tears hit out of nowhere in the grocery aisle, then guilt for laughing at a friend’s joke. Sleep and appetite change. Focus slips. Dates, songs, or a familiar smell can pull you under like a riptide. And when others tell you to “move on,” it can make you feel like you’re doing this wrong. You’re not. Grief isn’t a test to pass or a timeline to meet; it’s love with nowhere to go. If this is you, reach out—I’ll help you carry it, piece by piece, and rebuild a daily life that makes room for both the pain and what still matters.
Understanding Grief
Plain-English definition: Grief is the natural emotional response to loss — whether that loss is a loved one, a relationship, a career, or even a life direction you thought you’d have.
How it appears in adults: Grief is not linear. It may come in waves, feel unpredictable, and affect mood, concentration, and even your physical health
Common symptoms and examples:
Deep sadness and emptiness
Anger or irritability
Guilt or regret
Trouble sleeping or oversleeping
Changes in appetite
Social withdrawal
Feeling “numb” or disconnected from life
Why it’s often missed or misunderstood: Many assume grief has a set timeline, but in reality, unresolved or complicated grief can linger and evolve over time, sometimes leading to depression or anxiety if not addressed.
My Diagnostic Process
Comprehensive intake — exploring the nature of your loss, your personal coping history, and current challenges.
Evidence-based assessments — identifying signs of complicated grief, depression, or anxiety that may need targeted treatment.
Differential diagnosis — ruling out other mental health conditions that can mimic or intensify grief symptoms.
Personalized plan — not just a label — tailored to your emotional needs, life circumstances, and personal goals for healing.
Treatment Tailored to You
Therapy to process the loss: Gentle but effective strategies to work through emotions without rushing your healing.
Coping skills training: Practical tools for handling intense grief spikes, anniversaries, or triggering situations.
Lifestyle adjustments: Sleep, nutrition, and routine changes that support emotional stability.
Optional medication support: For persistent symptoms of depression, anxiety, or insomnia when needed.
Why My Practice is Different
Most online information about grief is too simplistic or overly clinical. I believe you deserve more than platitudes or textbook definitions. That’s why I give you clear, actionable strategies from the very first session so you can:
Understand your grief process
See all available treatment options
Regain control over your daily life while still honoring your loss
Actionable Steps You Can Take Today — Grief
1) Safety first (emotional + physical)
If you feel at risk of harming yourself or others, get to a safe place and contact local emergency services. In the U.S., call/text 988 (Suicide & Crisis Lifeline).
Make a one-screen crisis plan in your phone notes: top 3 warning signs → 3 people to contact → places you can go → 3 body-calming steps (slow exhale, cold water on face, step outside).
2) Give grief a container (so it doesn’t flood everything)
Schedule a daily 10–20 minute “grief appointment.” In that window, let it all in—cry, write, talk to a voice memo. Outside the window, gently redirect your attention to the next task.
If waves hit outside the window, tell yourself: “Not now, later at [time].” Then jot a quick note to revisit.
3) Create three anchors of okay
Morning: light, hydration, something warm (tea/shower).
Midday: food + five-minute walk.
Evening: wind-down ritual at the same time (dim lights, no heavy decisions after it).
4) Breathe like you’re safe (even when you don’t feel it)
Exhale longer than inhale (inhale 4, exhale 6–8) for a minute.
5-4-3-2-1 grounding: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
5) Handle the “grief brain” (memory, focus, decisions)
Reduce decisions to A/B choices.
Use checklists for repeating tasks (meals, meds, bills).
Keep a single notebook or phone note; no scattered scraps.
6) Sleep protection
Keep wake time within a 30-minute window.
Park emotionally heavy tasks 2 hours before bed; have a “worry window” earlier to list what’s on your mind.
If awake >20 minutes, get up, low light, quiet activity until drowsy.
7) Eat + hydrate even if you don’t feel like it
Aim for protein + complex carbs every 3–4 hours.
Keep easy foods on hand: yogurt, nuts, eggs, soup, pre-cut fruit.
Water bottle within reach; set 2–3 hydration alarms.
8) Move gently, often
Minimum movement: 5–10 minutes of walking or stretching daily.
On tougher days: “doorway wins” — stand in sunlight for 60 seconds, open a window, step outside and notice the temperature.
9) Build a grief kit
Tissues, water, mints, grounding object (smooth stone), a soothing scent, a printed photo if helpful, a short playlist that steadies you.
10) Name what hurts (language helps your nervous system)
Use simple phrases: “This is grief.” “This hurts because I loved.” “Waves pass.”
When a surge hits, whisper “right now” to remind yourself it changes.
11) Allow continuing bonds
Write a letter to the person.
Keep a shared ritual (their favorite song on Sundays, lighting a candle, cooking their dish).
Speak to them out loud if that comforts you.
12) Expect “grief bursts” and plan for them
Identify likely triggers (songs, places, dates).
Decide your exit plan (bathroom break, step outside, text a friend, drive route home).
Carry a short grounding script: “I’m taking a moment; I’ll be back.”
13) Talk to people with boundaries
Prepare two scripts:
Short update: “I’m not up for details, but I appreciate you checking in.”
Specific ask: “Could you bring soup Friday or sit with me while I make two calls?”
It’s okay to mute or delay replies.
14) Manage reminders + digital spaces
Create a temporary folder for painful photos/messages.
Turn off “memories” notifications.
If helpful, set a time-limited scroll (e.g., 10 minutes) so late-night doom loops don’t steal sleep.
15) Rituals for meaning-making
Plant something, donate in their name, start a memory book, create a small altar/shelf.
Mark month milestones with a simple act: candle, note, visit a place that matters.
16) Gentle exposure to avoided places
Make a ladder from easiest to hardest locations/situations.
Bring a support person on early steps.
Stay just long enough to take a calm breath, then leave. Build from there.
17) Handle anniversaries and important dates
Put dates on the calendar now. Decide Plan A (how you’d like to honor) and Plan B (lowest-energy option).
Ask one person to check in that day.
18) Reduce alcohol and numbing habits
Alcohol/sedatives can deepen low mood and fragment sleep.
If you’re using substances to get through, swap one instance per day with a non-alcohol ritual (tea, shower, walk) and consider additional support.
19) Tiny social lifelines
Choose one steady person for regular check-ins (text or 15-minute call).
Join a peer grief group (local or online) where you don’t have to protect others’ feelings.
20) For work or school
Ask for temporary accommodations (reduced load, flexible deadlines).
Use calendar blocks titled “Focus 25” and “Recovery 10” to alternate effort and rest.
21) If you’re supporting kids
Use a simple script: “You didn’t cause this. You can always ask questions. Big feelings are okay.”
Keep routines predictable (mealtimes, bedtime).
Offer choices (“Do you want to draw, talk, or walk the dog?”).
Inform teachers/caregivers so they can watch for changes.
22) Paperwork without overwhelm
Make a to-do parking lot: legal/financial/household tasks.
Pick one admin step per day or every other day; set a 20-minute timer.
23) Track real progress (it’s quieter than you think)
Each day, note one thing you did, one thing that helped, one thing you’ll try tomorrow.
Re-read weekly to see movement you might not feel moment to moment.
24) Know when to bring in more support
Consider extra help if you’re unable to perform basics (eat, hydrate, hygiene), feel stuck in relentless numbness or agitation, have persistent thoughts of self-harm, or notice escalating use of substances. Support can look like trusted people, community resources, hotlines, or professional care.
You don’t have to do everything here. Choose two or three steps that feel doable today. The rest can wait until your energy returns in small pieces.
Grief Often Comes with Company
It’s common for grief to appear alongside depression, anxiety disorders, PTSD, or sleep issues. Treating grief effectively means addressing the full picture, not just one part.
Serving Austin and Beyond
I provide grief treatment and support for clients in:
Austin, Barton Creek, Bastrop, Bee Cave, Bertram, Blanco, Briarcliff, Brushy Creek, Buda, Burnet, Cedar Park, Circle C, Creedmoor, Dripping Springs, Elgin, Florence, Georgetown, Granger, Great Hills, Hays, Hutto, Jarrell, Johnson City, Jonestown, Jollyville, Kyle, Lago Vista, Lakeway, Leander, Liberty Hill, Lockhart, Luling, Manor, Marble Falls, Martindale, Meadowlakes, Mountain City, Mustang Ridge, New Braunfels, Niederwald, Pflugerville, Point Venture, River Place, Rollingwood, Round Rock, San Marcos, Smithville, Steiner Ranch, Sunset Valley, Taylor, The Domain, The Hills, Thrall, Volente, Webberville, Weir, West Lake Hills, Wimberley, Woodcreek, Zilker, and throughout all of Texas!