5 Ways to Soothe Your Pet Loss Grief: Finding Comfort Through the Senses
Losing a beloved pet is a heartbreak like no other. The absence of their paws padding across the floor, the weight of them curled at your feet, or the routines you shared each day all leaves an aching silence. It’s not just a loss of a pet; it’s a loss of a relationship, a rhythm, a love that shaped your every day.
In grief, especially grief as deep and personal as this, your body carries just as much as your heart. You may feel tension in your chest, tightness in your jaw, or numbness in your limbs. That’s why one of the most compassionate things you can do is invite your senses to help hold you through it. Small sensory practices create moments of safety and calm in the midst of sorrow. In this article we will discuss five simple, sensory-based ways to support yourself after the loss of your beloved companion.
If you’re looking for more support like this, you’re invited to explore our on-demand grief support resources. The With You Still collection includes gift boxes to engage your senses, guided meditations, somatic tools, and gentle offerings to walk with you in your grief–like heartfelt, downloadable guides you can keep nearby for support. Click here to explore.
Engaging the Five Senses for Grief Relief
1. Smell: Soothing Aromatherapy
Smell is one of the most direct pathways to the emotional center of your brain. It can help calm your nervous system, ease anxiety, and bring you back to the present. According to research, essential oils like lavender and bergamot have been shown to reduce symptoms of stress and grief-related tension.1
Try this:
Light a candle that reminds you of your pet or add a few drops of lavender essential oil to a diffuser. As the scent fills the room, place your hand over your heart and simply repeat an affirmation that feels comforting in the moment. It might sound like:
“My grief is a reflection of how deeply I loved. I will carry that love with me always.”
Let the scent become a small ritual. A time to honor, remember, and breathe.
2. Taste: Grounding with Tea or Something Tart
Taste can be an anchor in moments when you feel like you're floating in grief. Warm beverages, especially those with herbs like chamomile, lemon balm, or peppermint, can soothe both your body and emotions. And sometimes, something tart or sour can help bring your system gently back into the here and now.
Try this:
Make a cup of herbal tea and wrap your hands around the mug. Pause to notice the warmth in your hands. Sip slowly and bring your awareness to the various flavors. Allow this practice to bring you into the present moment.
Keep something tart like a slice of lemon, citrus candy, or sour gum nearby. The tanginess can offer a subtle reset when you feel anxious, overwhelmed, or heavy.
3. Sight: Expressing Through Coloring
Grief often clouds the world around us, but intentionally engaging the sense of sight can help us reconnect to what’s still here and offer a way to process emotions without speaking.
Try this:
Choose a coloring book or freeform doodle an image with colors that feel comforting. It doesn’t need to look pretty to be healing. Allow yourself to put pen to paper and creatively express what needs to come up.
Let your eyes take in the image without judgement– simply allowing the practice of creating to be enough.
4. Touch: Self-Massage or a Comforting Hug
Research shows that physical touch, even from yourself, can produce oxytocin and signal safety to your nervous system. When you feel disconnected, alone, or overwhelmed, touch can remind you are loved even in your hardest moments.2
Try this:
Use a favorite lotion to gently massage your neck and shoulders, or rub your hands together softly. Repeat soothing words to yourself to affirm that you are safe and loved, even in grief.
If you feel comfortable, ask for a hug from a loved one, or wrap yourself in a soft blanket. The act of holding and comforting yourself is a brave, beautiful thing, as is asking someone else to do the same.
5. Sound: A Guided Meditation for Grief
Sound can be both balm and bridge. A gentle voice, a soothing rhythm, or soft music can help regulate your nervous system and find a few moments of stillness.
Try this:
Listen to a short guided meditation created specifically for pet loss. Choosing one that speaks to your specific situation can help you feel validated and comforted in moments of isolation and sadness. Feel free to download our free guided meditation here (you’ll be added to the email list and receive ongoing grief support resources, too).
Let yourself be comforted by sound. Let it wash over you. Let it remind you that even in silence, you are not alone.
Give Yourself Grace on Your Grief Journey
Grief is not linear, and there is no timeline or need to “get over it”. These sensory practices won’t fix your pain, but they will help you carry it. They are tiny anchors, reminders that your grief is valid, your love is real, and you are allowed to heal at your own pace, in your own way.
When you’re ready, I invite you to explore With You Still– resources for those grieving the loss of a beloved animal. There is something for everyone from grief gift boxes to guided activities, downloadable PDFs to small group grief circles. You are not alone, and you are always welcome here. Explore grief support resources here.
Resources
Finck, C., Avila, A., Jiménez-Leal, W., Botero, J. P., Shambo, D., Hernandez, S., Reinoso-Carvalho, F., & Andonova, V. (2023). A multisensory mindfulness experience: exploring the promotion of sensory awareness as a mindfulness practice. Frontiers in psychology, 14, 1230832. https://doi.org/10.3389/fpsyg.2023.1230832
Ergun, T. D., Buyukcan-Tetik, A., Debrot, A., Schut, H., & Stroebe, M. (2024). In contact with grief: Affectionate touch and intimacy in bereaved parents. International journal of clinical and health psychology : IJCHP, 24(4), 100534. https://doi.org/10.1016/j.ijchp.2024.100534
