Grief – what it is and how to handle it.

Grief is a natural reaction to loss. It can involve losing a loved one, losing a job, going through a separation, or experiencing another major life change. Grief can feel many different ways—deep sadness, emptiness, anger, or confusion. For some, it can also affect the body through sleep disturbances, appetite changes, or difficulty concentrating.

How we cope with grief varies from person to person. There’s no “right” or “wrong” way to grieve, but understanding the process and giving yourself space to feel is a crucial step toward healing.

What happens in your body and mind during grief?

Grief can impact us on multiple levels:

• Emotionally: profound sadness, frustration, guilt, anger, or emptiness
• Physically: fatigue, headaches, muscle tension, stomach issues, or heart palpitations
• Cognitively: trouble concentrating, memory problems, feeling like you’re in a “fog”
• Socially: less desire to socialize, difficulty reaching out to others
• Existentially: a sense of meaninglessness, questioning life, or a changed outlook on the future

Grief is a process that looks different depending on the type of loss, your personality, and your past experiences.

Common phases of grief.

Everyone experiences grief differently, but many people go through emotional stages like these:

• Shock and denial: feeling numb or disbelieving the loss
• Anger: frustration or anger toward yourself, others, or the circumstances
• Bargaining: thinking “if only…” or trying to make sense of why it happened
• Depression and deep grief: overwhelming sadness, emptiness, and low energy
• Acceptance: beginning to accept the loss as part of your life and finding ways to move forward

These phases may come and go, you might move between them multiple times. Grief isn’t linear and has no set end date; it evolves over time.

How can you cope with grief?

Grief takes time, but these strategies can help you manage:

1. Allow yourself to feel.

Grief cannot be rushed. Feeling sad, angry, empty, or frustrated is part of the process.

2. Talk about your feelings.

Putting grief into words can make it easier to bear. Talk with someone you trust, a friend, family member, or therapist.

3. Stick to routines.

Daily routines offer stability. Try to eat regularly, get fresh air, and take care of yourself, even when it’s difficult.

4. Find creative outlets.

Write, paint, listen to music, or engage in other creative activities that help you process your grief.

5. Stay active.

Physical activity can relieve stress and tension. It doesn’t have to be intense, a walk can help.

6. Allow space for joy.

Laughing and feeling joy during grief doesn’t diminish the loss. It’s part of finding balance.

7. Get support.

If grief becomes overwhelming or disrupts your daily life, consider seeking professional help.

How therapy can help during grief

A psychologist or psychotherapist can support you by:

• Allowing you to process grief at your own pace—without pressure to “move on” too quickly
• Helping you explore feelings of guilt, anger, or emptiness and finding healthy ways to handle them
• Creating strategies to cope with daily challenges during grief
• Finding meaning in life after loss and supporting you in forging a path forward

When should you seek help?

Grief is normal, but it’s important to seek help if:

• Sleep or appetite changes persist and affect your health
• Feelings of guilt or shame are overwhelming
• You isolate socially or lose interest in things you once enjoyed
• You experience flashbacks, nightmares, or intense anxiety related to the loss
• You’re struggling with everyday tasks like work, relationships, or responsibilities

Seeking help is a sign of strength, a recognition that your grief and well-being matter.

Wondering if therapy could help? Take our test.

If you’re unsure whether grief has gone beyond what you can handle, our quick self-test can help you find clarity. A few short questions can give insight into whether therapy may be a helpful next step.

Take the test here.