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

Are the Five Stages of Grief Descriptive or Prescriptive?

Welcome to the Growth After Loss Podcast! In this enlightening episode, Dr. Mari Marquez, Ph.D., a personal growth educator, delves into the widely known Five Stages of Grief—denial, anger, bargaining, depression, and acceptance.

What You'll Learn:

- Why the Five Stages of Grief are descriptive, not prescriptive.

- How grief is a non-linear journey filled with fluctuating emotions. - It's completely normal to experience confusion, anger, or numbness at different times.

- The importance of acknowledging your unique grieving process and practicing self-compassion.

- Insightful stories and research on living with grief, maintaining bonds, and finding personal growth after loss.

This episode blends education, lived experiences, and research to offer you a compassionate understanding of grief. It's not therapy, but it provides valuable insights to help you navigate your journey with greater clarity and kindness.

For more information on educational programs and resources, visit: https://drmarimarquez.com

Don't forget to subscribe for more episodes dedicated to grief education, personal experiences, and growth after loss. Like, share, and leave your thoughts in the comments below!

Chapters:

00:00 Introduction

01:05 The Five Stages of Grief: Descriptive, Not Prescriptive

05:20 Understanding Emotional Variability in Grief

09:35 Personal Reflections: Am I Grieving Correctly?

13:45 Support & Connection: You Are Not Alone

18:10 Research Insights & Continuing Bonds

22:30 Encouragement for Self-Compassion

25:00 Closing

Can We Really Rise from the Ashes? Discovering What Personal Growth After Loss Looks Like.

In this episode of the Growth After Loss Podcast, Dr. Mari Marquez, Ph.D., Personal Growth Educator, explores the concepts of personal growth and post-traumatic growth after the death of a loved one. This conversation is grounded in research, lived experience, and deep respect for the reality of grief and living with loss.

This episode is especially meaningful for listeners who are further along in their grief journey and beginning to reflect on how life can continue alongside grief—without rushing, minimizing pain, or forcing toxic positivity.

In this episode, Dr. Mari Marquez discusses:

How growth and grief can coexist over time.

Common misconceptions about post-traumatic growth.

The importance of support, community, and patience.

Research insights from her own studies on growth after the loss of a significant loved one.

This podcast is educational in nature and not a substitute for therapy. If you are seeking additional support, connecting with a licensed mental health professional or a grief-informed community may be helpful.

✨ Coming Soon:
Dr. Mari Marquez shares details about her upcoming Growth After Loss Initiative Program (2026)—a research-informed educational program focused on a step-by-step approach to help you find supportive strategies and concepts that resonate with you, which can help nurture your personal growth and help you navigate your grief after the loss of a loved one(s).

IMPORTANT DISCLOSURE: Some links below are affiliate links. If you purchase through these links, I may earn a commission at no additional cost to you. As an Amazon Associate, I earn from qualifying purchases.

My Children's Books – Written by Dr. Mari Marquez:

The Magical Soul: https://amzn.to/48CcKqa

I Love You Always & Forever: https://amzn.to/48XZzid

Referenced in the Show:

Good Morning, I Love You by Dr. Shauna Shapiro: https://amzn.to/49bw4e0

Subscribe for more episodes on grief education, lived experience, and growth after loss.

Chapters:
00:00 Introduction
01:18 When Growth Conversations May Feel Too Soon
02:40 Imagining Life Alongside Grief
07:35 Personal Growth & Post-Traumatic Growth Explained
14:51 The Role of Support & Community
30:28 Reflection & Gentle Intention
31:53 Program Announcement & Closing