Coping with Grief and Loss

The chance that you will experience some kind of loss during your lifetime is 100 percent.

Have you faced the death of a loved one or pet, seen a marriage or job crumble, or watched your health or finances diminish? Anything we deem valuable has the capacity for loss. And grief is an emotional response to that loss.

Two people experiencing the same loss might react very differently depending on who or what is lost. Some people also engage in anticipatory grief—as a means of self-protection and preparation—before an actual loss.

Physical and Emotional Responses to Grief

• sleeplessness
• weight loss or gain
• a weakened immune system
• sadness
• guilt
• fear
• anxiety or relief
• peace or even happiness

The 5 Stages of Grief

While everyone grieves differently, there are 5 common stages observed by psychiatrist Elisabeth Kübler-Ross. The stages don’t always go in order, and it's normal to bounce between them.

• Denial. Refusal to accept reality, where emotions are often temporarily shut down or numbed.
• Anger. Anything from frustration to rage, directed internally or toward others.
• Bargaining. A scenario of negotiation, often in the form of religion and the promise of a reformed lifestyle, that can include unhealthy compromise.
• Depression. Extreme sadness and loss of hope that may lead to frequent crying or detachment, where basic life functions might seem difficult and unimportant.
• Acceptance. Coming to terms with the loss in a way that leads to an ability to continue to enjoy life and find meaning in goals and relationships.

Common Myths About Grief

Grieving is a deeply personal experience, and everyone moves through it at their own pace. It can take months or even years, especially when the loss is sudden, traumatic, or profoundly alters a person’s daily life.

Here are 6 common misconceptions and their truths:

Myth #1: Grief and mourning are the same experience

Truth: Grief is what we feel on the inside after a loss. Mourning is how we express those feelings outwardly. Healing comes not just from grieving, but from actively mourning in the presence of others. Many people grieve but do not mourn.

Myth #2: If you just ignore the loss, the pain will go away.

Truth: Avoiding grief doesn’t make it disappear—it just temporarily buries it and can prolong suffering. Unprocessed grief can resurface later as anxiety, depression, or even physical illness. Confronting and expressing grief is essential to healing.

Myth #3: It’s important to stay strong at all times.

Truth: “Staying strong” often means suppressing emotions, which can stall the healing process. Vulnerability—like crying, talking, or simply feeling—is a sign of courage and healthy processing.

Myth #4: Tears are directly proportionate to the level of loss.

Truth: Everyone expresses grief differently. Some people cry a lot, others hardly at all.

Myth #5: After a year, a person should be completely over the loss.

Truth: You can’t put grief on a timer. While many people feel some emotional shift after a year, grief can ebb and flow for longer—sometimes a lifetime.

Myth #6: The goal is to “get over” grief

Truth: Healing doesn’t mean forgetting. It means learning to live with the loss and integrate moving forward in life without the physical presence of the person who has died. We never “get over” our grief. We become reconciled to it.

Ways to Cope with Grief

Coping with grief is a process, and there’s no one-size-fits-all approach. However, there are strategies that can help ease the pain and support healthy healing over time.

• Stay connected. Keep talking about what happened and don’t isolate yourself. Lean on trusted friends, family, or support groups who can offer comfort and understanding.
• Realize that emotions are normal. Give yourself permission to feel all your emotions—grief, anger, sadness, relief—without guilt. There is no “right” way to grieve.
• Take care of your wellbeing. Never apologize for prioritizing self-care. Maintaining good hygiene, eating nourishing meals, exercising, and getting enough sleep can help support your emotional and physical resilience.
• Find meaningful ways to honor the loss. Hold a memorial, create a tribute, participate in a cause that mattered to your loved one, or find a personal ritual that brings comfort and connection.
• Seek support when you need it. Grief can feel isolating, but you don’t have to go through it alone. Let others know how they can help—whether it’s a listening ear, a shared meal, or assistance with daily tasks.
• Allow yourself moments of relief. Engaging in activities that bring you peace—whether it’s reading, journaling, art, music, or spending time in nature—can provide small but meaningful moments of respite from grief.

Keep in Mind

Moving forward in life is the key to coping with grief. But remember, everyone’s timetable is different, and you don’t have to navigate your loss alone. If you need help, look into grief groups, find a therapist, or talk to your spiritual leader.

Sources:

Mayoclinic.org. End of life: Grief. Opens in a new window Updated September 7, 2023. Accessed March 14, 2025.

Helpguide.org. Coping with grief and loss. Opens in a new window Published March 13, 2025. Accessed March 14, 2025.

National Institute on Aging. Coping with grief and loss. Opens in a new window Updated July 15, 2024. Accessed March 14, 2025.

Centerforloss.com. Helping Dispel 5 Common Misconceptions About Grief. Opens in a new window Published December 21, 2023. Accessed April 21, 2025.

Last updated: April 30, 2025

By: © PAS Wellbeing Media, LLC. Reprinted with permission. All rights reserved.