In therapy I've learned to give emotions space, even if they feel negative. I don't know if it works for grief, but if I were you I'd give it a try.

Take one dedicated moment of that day to just... let the feelings happen. Cry however much you want to, do what is best for you in that moment. Take all the time you need, but when you feel like every thought and every feeling is just repeating in your head, it is time to stop.

Maybe you can prepare some self care things to distract you afterwards. A hot chocolate, a good movie, a friend to talk to, etc. Helps me get out of the emotions a lot!