Embracing the Power of Pause: Navigating Grief and Change

You don’t need a summer off to take a moment

Not everyone has the luxury of a long summer break or the freedom to unplug completely. Work, family, and responsibilities continue, regardless of the season. But a full pause isn’t always required to feel the benefits of rest. A deep breath between meetings, five minutes in the morning with your hand over your heart, or a walk without your phone—these micro-moments can carry immense power.

They give us the chance to reconnect with ourselves.

They give our nervous systems space to recalibrate.

And they remind us that we are more than our to-do lists.

The hidden weight of relocation and expat grief

Grief doesn’t always come dressed in black. Sometimes it shows up in the quiet moments after a big move, or when you realize you no longer know how to answer the question, “Where’s home?” This is the essence of relocation grief—a type of grief that arises when you leave behind familiarity, community, identity, and place.

Expat grief carries a similar thread. Living abroad can be exciting and fulfilling, but it can also be deeply disorienting. There’s a grief that comes with missing holidays, milestones, cultural norms, and the everyday comforts of home. It’s grief that often goes unspoken—because from the outside, your life may look like an adventure.

But grief doesn’t need a funeral to be real.

It needs acknowledgment.

And this is where the pause becomes so important.

Why pausing matters in the face of unseen grief

When we don’t allow space to process these subtle, yet profound emotional changes, grief can accumulate and manifest as burnout, irritability, loneliness, or even physical symptoms. Our bodies and hearts carry more than we realize—until we take a moment to listen.

Taking time to pause, even briefly, allows you to:

• Name what you’re feeling: Grief from relocation or expat transitions can be hard to identify. Pausing helps bring clarity.

• Regulate your nervous system: Breaks calm the stress response and reduce emotional overwhelm.

• Reconnect with your values and dreams: Transitions often disrupt our sense of direction. Pausing creates space to remember what matters most.

• Reclaim a sense of agency: In a time when so much feels out of your control, choosing to rest—even for a moment—is an act of self-leadership.

  
  

Micro-pauses, macro-impact

Here are a few simple ways to bring the power of the pause into your life:

• Start your day with three deep breaths before looking at your phone.

• Take a mid-day check-in: "How am I really doing right now?"

• Go on a short walk without a destination.

• Journal for five minutes about what you miss—and what you’re looking forward to.

• Create a small ritual to close your day, like lighting a candle or stretching with intention.

  
  

You don’t have to stop the world to begin healing.

Sometimes, healing starts in the in-between moments.

The Importance of Acknowledging Your Feelings

It’s essential to recognize that the feelings you experience are valid. Whether it’s sadness, confusion, or longing, acknowledging these emotions is the first step toward healing. When we allow ourselves to feel, we open the door to understanding and growth.

You might find it helpful to talk about your feelings with someone you trust. Sharing your experiences can lighten the emotional load. Remember, you are not alone in this journey. Many others are navigating similar feelings, and it’s okay to seek support.

A final word

Grief from moving or living far from "home" is valid. It’s real. And it deserves attention—not just in crises, but in the quiet spaces we create for ourselves. A pause is not a luxury; it is a necessity. It’s where you catch your breath. It’s where you remember yourself.

So even if your summer is packed, your calendar full, and your heart heavy—let yourself pause.

Not forever.

Just for a moment.

And let that be enough for now.

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P.S. If you’ve recently moved or are living abroad and feeling a strange mix of emotions—know that it’s normal. Relocation and expat grief are real. You're not alone.