Navigating Grief and Loss: How to Cope and Find Support
Grief is one of the hardest emotions we face as humans. It shows up when we lose someone or something important to us—whether that’s a loved one, a pet, a job, or even a way of life that changes suddenly. Everyone experiences grief differently, but what’s common is that it can feel overwhelming and confusing. If you are reading this because you’re grieving or wondering how to support someone who is, know that you’re not alone. Grief is a natural response to loss, and there are ways to move through it with care and support.
Understanding the Grieving Process
Grief isn’t a “one-size-fits-all” experience. Some people cry a lot, others feel numb. Some may want to talk all the time, while others want to be alone. Psychologist Elisabeth Kübler-Ross introduced the well-known “five stages of grief”: denial, anger, bargaining, depression, and acceptance. These stages aren’t a straight line—you might move back and forth between them, or skip some altogether. What matters most is giving yourself permission to feel what you feel, without judgment.
Grief is not just feelings; it can affect your body too. You might notice changes in sleep, appetite, or energy levels. Some people feel aches and pains, or find it hard to concentrate. These are all normal responses to loss.
Grief Isn’t Only About Crying
When people think of grief, they often picture someone crying. While tears are a very real and healthy part of mourning, grief can show up in many other ways. For some, laughter and storytelling become powerful tools for healing. You might find yourself sitting with family, sharing old memories, and laughing at the funny or quirky things your loved one used to do. This doesn’t mean you’re “over” your grief or not sad enough—it means you’re honoring the full picture of that person’s life.
Grief can also come through creative expression, like painting, writing poetry, or listening to music that connects you to memories. Others might feel drawn to movement, such as walking in nature, dancing, or playing a sport that brings a sense of grounding. Some people even find comfort in silence—sitting in a special place and simply reflecting.
It’s important to remember that grief is not just about sadness; it’s about love. Sometimes that love shows up as tears, sometimes as laughter, and sometimes as quiet reflection. Allowing yourself to experience grief in all its forms helps you heal in a way that feels authentic to you.
Coping With Grief in Healthy Ways
There’s no quick fix for grief, but there are healthy strategies that can support your healing:
Give yourself time. Healing doesn’t follow a schedule. Be patient with yourself and recognize that it’s okay if your grief lasts longer than you expected.
Express your feelings. Journaling, art, or talking to someone you trust can help. Bottling up emotions may make them harder to carry.
Take care of your body. Sleep, movement, and balanced meals are small steps that make a big difference in supporting your mental health.
Create rituals. Lighting a candle, making a scrapbook, or visiting a meaningful place can honor your loss and help you stay connected to memories.
Limit isolation. It can feel tempting to pull away from others, but support and connection are important. Reach out to friends, family, or community groups who can walk alongside you.
Finding Support for Grief and Loss
Sometimes grief feels too heavy to handle alone. Talking with a therapist can give you space to process what you’re going through and learn new tools for coping. Many people come to therapy for the first time because of loss—it’s a safe place where you don’t have to “be strong” or hide your feelings.
Support groups can also be helpful. Being in a room with others who understand what you’re feeling can lessen the sense of loneliness. Online communities, local hospitals, and faith organizations often offer grief groups.
If you ever feel like your grief is turning into hopelessness or thoughts of harming yourself, it’s important to reach out right away—to a trusted friend, a counselor, or a crisis hotline. Asking for help is a sign of strength, not weakness.
Moving Forward After Loss
Grief doesn’t mean forgetting or “getting over” a loss. Instead, it’s about learning how to carry the memory of what was lost while still allowing yourself to live. Over time, the pain may soften, and you may discover new ways of honoring your loved one or lost experience.
As grief expert Dr. Alan Wolfelt explains, “Mourning is the outward expression of grief. It is through mourning that we begin to heal.” That healing might look different for each person, but it is possible.