Nathalia Secondary College

Dealing with Grief

No matter how old you are, grief can be upsetting and painful and it can leave you with a range of feelings from shock and disbelief to sadness, anger and loneliness. It can feel like there is nothing you can do to work through your grief, but there are some practical things to help you on the journey.

It can be helpful to:
• Allow yourself to cry – letting your feelings out can bring some relief.
• Take time out – if you need to be alone that’s ok.
• Let yourself smile – it’s ok to enjoy your memories.
• Say goodbye – letting go is part of the grieving process.
• Avoid bottling things up – keeping things to yourself may build tension inside you.
• Be gentle with yourself – give yourself time to recover.
• Talk to someone – sharing your feelings with someone you trust can help.
• Stay healthy – eat well, stay physically active.
• Ensure you rest - try to sleep regular hours and if you can't, practice relaxation techniques.
• Writing your feelings down – it may help to express your feelings and thoughts.

It’s not helpful to:
• Use alcohol and/or drugs to dull your pain
• Act out your frustration with risky behaviour
• Take out your anger on others
• Hide your feelings to protect someone else

It is impossible to predict how long it will take someone to work through grief. Everyone is different! Feelings can come and go, and it can feel like you are always taking one step forward and two steps back. This is normal.

Social Media:
There maybe things you read on social media that are distressing, not true or that you may not agree with. This can be confronting but it’s important to refrain from adding or commenting further as this may also distress others. Just remember to be respectful when using social media during times of grief.

Where to get help at school:
You can contact one of the Nathalia Secondary School wellbeing team members;
• Sarah McLeod – Welfare Co-ordinator.
• Raelene Wilson – Secondary School Nurse
• Alternatively, you can speak with another school staff member who you feel comfortable with.

Nathalia Secondary College also has access to other support people in the community and the Department of Education and Early Childhood Development (DEECD) Student Support Services Officers (SSSOs). To access any of these services please speak to one of the above staff members either in person or by telephoning Nathalia Secondary College on 03 5866 2331.

Most importantly, remember, help is always available - you are not alone.


Lifeline Australia
Phone: 13 11 14
Lifeline provides 24-hour confidential telephone counseling to anyone within Australia. You can talk to them about any problem, big or small.

Kids Help Line
Phone: 1800 55 1800
Kids Help Line is a 24-hour telephone and online counseling service for 5 to 25 year olds in Australia. is an online youth mental health service, inspiring young people to take charge of their mental health and wellbeing, and find ways to boost their resilience and their ability to face tough situations.

Headspace is the National Youth Mental Health Foundation who can help young people going through a tough time.

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Inspiring successful and passionate learners.
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