Medically Reviewed by Mark Hrymoc, M.D., Chief Medical Officer, double-board certified in General & Addiction Psychiatry
Grief is one of the most challenging and universal experiences we face as humans. Whether it’s the death of a loved one, the end of a significant relationship, or any other type of loss, grief can profoundly impact us—emotionally, physically, and spiritually. The journey through grief is deeply personal, and there’s no timeline or “right” way to grieve. However, understanding the emotional and psychological processes involved, and implementing strategies for coping, can help guide the healing process.
Let’s explore the nature of grief, recent insights from psychological research, and discover practical, compassionate strategies for those navigating this difficult journey:
Understanding Grief
Grief is often described as a natural response to loss, but that doesn’t mean it’s an easy process. The emotional experience can manifest in many ways—sadness, anger, guilt, confusion, even numbness. It’s important to remember that grief is not a linear process. People don’t “move on” or “get over it” in a set amount of time. Instead, they may experience waves of emotion that ebb and flow.
Dr. Elisabeth Kübler-Ross’s famous five stages of grief (denial, anger, bargaining, depression, and acceptance) have been foundational in understanding the grieving process. While these stages are still commonly referenced, recent research suggests that grief is more complex and individualized than this model might imply. In fact, the process can include a combination of these stages, as well as additional emotional and psychological responses (Neimeyer, 2020).
The Science of Grief
Recent studies on grief show that the emotional and physical toll of grief can be profound. According to a 2019 study published in The Lancet Psychiatry, grief can lead to changes in brain function, especially in areas related to emotion regulation and memory (Lundorff et al., 2019). Moreover, grief can affect the immune system, making individuals more vulnerable to illness. In some cases, unresolved grief can even contribute to mental health conditions such as depression, anxiety, or post-traumatic stress disorder (PTSD).
Further, the concept of “complicated grief” (CG), which is grief that does not improve over time and is characterized by intense yearning and intrusive thoughts about the deceased, has gained increasing attention. Recent studies show that interventions like cognitive behavioral therapy (CBT) and prolonged grief therapy (PGT) can be highly effective in treating CG (Shear et al., 2016). Understanding these nuances in grief allows for more compassionate, individualized care.
Tips for Coping with Grief
Coping with grief requires both patience and intention. While there is no quick fix, several evidence-based strategies have been shown to help ease the burden of grief and promote emotional healing.
1. Acknowledge Your Feelings
The first step in grieving is acknowledging the emotions you’re experiencing. Trying to suppress grief can delay the healing process. Studies show that accepting grief—without judgment or shame—can actually lead to better emotional outcomes (Bonanno, 2021). Whether you’re feeling sadness, anger, or even relief, it’s essential to honor these emotions as valid and normal reactions to loss.
2. Seek Social Support
Connection with others is critical for healing. Research consistently finds that social support can buffer against the negative effects of grief. Talking with friends, family, or a therapist can provide an outlet for emotional expression and help alleviate feelings of isolation (Stroebe et al., 2017). A support network can also offer practical help, which is essential during the early days of grieving when day-to-day tasks may feel overwhelming.
Support groups, either in person or online, can also be valuable. Shared experiences foster a sense of community and help remind you that you’re not alone. Studies show that group therapy or peer-led groups provide emotional validation and a sense of solidarity, which can be powerful in navigating grief (Rosner et al., 2021).
3. Self-Care Is Essential
Taking care of your physical health is just as important as tending to your emotional well-being. Research from the American Psychological Association emphasizes that grief can cause significant stress on the body, leading to fatigue, difficulty sleeping, and a weakened immune system (APA, 2020). Engaging in regular physical activity, eating nutritious meals, and ensuring adequate rest can help support the body’s natural healing processes.
Mindfulness practices, such as meditation and deep breathing, can also promote emotional resilience. A 2020 study in Frontiers in Psychology found that mindfulness-based interventions significantly reduced symptoms of grief and emotional distress (López-Rodríguez et al., 2020). Taking time each day to center yourself and manage stress can help bring moments of peace amidst the emotional turmoil.
4. Express Yourself Creatively
Grief often involves feelings that are difficult to articulate. Expressive outlets like writing, art, or music can help individuals process emotions in ways that words sometimes cannot. Writing a letter to the deceased or keeping a grief journal can be particularly therapeutic, as it offers a safe space for emotional release and reflection. Creativity can also help shift your focus from the pain of loss to a more constructive outlet for emotional expression (Wortman & Silver, 2022).
5. Create Meaning from the Loss
One of the most profound ways to cope with grief is by finding meaning in the loss. This doesn’t mean making sense of the loss in a rational way, but rather finding ways to honor the deceased and integrate their memory into your life. A 2018 study published in Death Studies found that individuals who engage in meaning-making following a loss show lower levels of grief-related distress (Park, 2018). This might include creating a memorial, continuing a tradition the loved one enjoyed, or simply recalling the good memories that bring comfort.
6. Seek Professional Help if Needed
Grief can sometimes be overwhelming, and it’s okay to ask for help. Mental health professionals, such as grief counselors or therapists, can provide invaluable support during this challenging time. Grief counseling, specifically, is a specialized form of therapy that can help you work through complex emotions related to loss. Cognitive-behavioral therapy (CBT) and narrative therapy are particularly effective in addressing grief and loss (Neimeyer & Jordan, 2021).
If grief becomes overwhelming or prolonged (e.g., it interferes with daily functioning), it may be necessary to explore more structured interventions like grief-focused therapy or even medication to address anxiety or depression. Early intervention can help prevent complicated grief from taking root.
With the expertise of psychiatrists, psychiatric nurse practitioners, and therapists, you or a loved one can get compassionate care. The Mental Health Center in Los Angeles works with kind and qualified mental health professionals to deliver the best care possible.
For more information about the services we offer, visit Mental Health Center or contact us at (310)601-9999. Your journey toward healing and recovery starts today!
References
- American Psychological Association. (2020). Grief and Loss. APA.org.
- Bonanno, G. A. (2021). The Other Side of Sadness: What the New Science of Bereavement Tells Us About Life After Loss. Basic Books.
- Lundorff, M., Holmgren, H., Neimeyer, R. A., & Kreiner, S. (2019). The Lancet Psychiatry, 6(1), 22-35. https://doi.org/10.1016/S2215-0366(18)30357-2
- Neimeyer, R. A. (2020). Grief and the search for meaning. Grief Studies Review, 14(4), 341-349.
- Park, C. L. (2018). Meaning-making in the aftermath of loss. Death Studies, 42(4), 1-10.
- Rosner, R., Pfoh, J., & Vollmer, R. (2021). Grief support groups and their effectiveness. Journal of Loss and Trauma, 26(5), 396-409.
- Shear, M. K., et al. (2016). Prolonged grief disorder: Psychotherapy and pharmacotherapy. American Journal of Psychiatry, 173(11), 1062-1070.
- Stroebe, M., Schut, H., & Boerner, K. (2017). Cumulative risk and resilience in the context of bereavement. Journal of Social and Personal Relationships, 34(5), 1-15.
- Wortman, C. B., & Silver, R. C. (2022). The influence of bereavement on mental health: A review. Psychological Bulletin, 148(1), 78-95.
- López-Rodríguez, L., et al. (2020). Mindfulness-based interventions and grief. Frontiers in Psychology, 11, 567389. https://doi.org/10.3389/fpsyg.2020.567389