Not all coping strategies support your grief journey—some can keep you stuck. In this episode, Dr. Mari Marquez, PhD, explores the difference between healthy and unhealthy coping strategies to help you navigate grief with compassion and clarity.

Dr. Mari Marquez is a personal growth educator after loss with a PhD in educational psychology. Her research focuses on meaning-making and growth after significant loss, blending lived experience with evidence-based insights.

In this episode, Dr. Mari shares her personal story of losing her husband and how she learned that understanding grief is only part of the journey—taking action with healthy coping strategies is what truly supports adaptation over time. She breaks down five research-backed coping approaches: problem-focused, emotion-focused, meaning-focused, social, and avoidance-focused strategies.

You'll learn to recognize unhealthy patterns like substance use, social isolation, distraction, perfectionism, and rumination—and discover supportive alternatives like connecting with others, engaging with nature, creative expression, physical movement, and meaningful rituals. This episode is designed to help you make informed choices about which strategies align with your unique grief journey.

What You'll Learn:

The difference between adaptive and maladaptive coping strategies
Why problem-focused, emotion-focused, and meaning-focused coping can support resilience
How social connection acts as a buffer against grief-related stress
The risks of substance use, isolation, and avoidance in prolonging emotional distress
Practical, research-backed strategies: nature, creativity, movement, and rituals
How to reflect on your own coping patterns and make intentional changes

Connect with Dr. Mari:
🌐 Website: https://drmarimarquez.com
📧 Newsletter: [Sign up for exclusive insights]
📱 Instagram: @drmarimarquez
📘 Facebook: Dr. Mari Marquez

Don't forget to subscribe for more episodes on grief education, personal growth after loss, and navigating life with compassion and purpose.

Chapters:
00:00 Introduction – Dr. Mari's Personal Story
01:00 Start of Episode - Finding Your Way Through Grief
02:30 There's No "Right" Way to Grieve
04:40 Healthy vs. Unhealthy Coping Strategies
08:50 Problem-Focused Coping
09:47 Emotion-Focused Coping
10:27 Meaning-Focused Coping
11:14 Social Coping
11:46 Avoidance-Focused Coping
12:24 Understanding Adaptive vs. Maladaptive Strategies
14:30 Unhealthy Coping: Substance Abuse
15:12 Unhealthy Coping: Social Isolation
15:56 Unhealthy Coping: Distraction Techniques
16:33 Unhealthy Coping: Perfectionism
17:18 Unhealthy Coping: Rumination
18:24 Healthy Coping: Connecting with Others
19:39 Healthy Coping: Engaging with Nature
20:22 Healthy Coping: Creative Expression
21:37 Healthy Coping: Physical Movement
22:05 Healthy Coping: Memorials and Rituals
23:25 Reflection Exercise: What Will You Try?
24:37 Closing & Resources