Grief: Navigating Loss, Finding Support & Reclaiming Meaning

Grief is a deeply human response to loss. It can bring up intense emotions, physical sensations, and changes in thinking. While grief touches everyone at some point, how we experience and move through it is profoundly personal. Some people find that, with time and support, their grief gradually softens. For others, the weight of loss can linger, affecting their daily life and overall wellbeing. This blog explores the different ways grief can show up, what might help, and how therapy can offer support along the way.

What Is Grief?

Grief is the emotional pain we feel when something or someone meaningful is lost. While it’s most often associated with death, grief can also arise from many other types of loss, including:

The end of a relationship
Losing a job or financial security
Health changes or chronic illness
The death of a pet
Relocating or feeling displaced
Life transitions that shake our sense of identity or routine

Grief can touch every area of life – our thoughts, emotions, bodies, behaviours, and relationships. It’s not a sign of weakness, but rather a reflection of love, connection, and what mattered to us.

Recognising the Many Faces of Grief

Grief doesn’t look the same for everyone, but here are some common experiences people may notice:

Emotional experiences:

Deep sadness or yearning
Irritability or anger
Feelings of guilt
Anxiety or worry
Feeling numb, shocked, or emotionally overwhelmed

Cognitive (thinking-related) experiences:

Difficulty concentrating
Feeling confused or forgetful
Constant thoughts about the loss
Questioning one’s beliefs or life purpose

Physical experiences:

Low energy or fatigue
Changes in appetite
Trouble sleeping
Muscle aches or tension
Digestive issues

Behavioural experiences:

Withdrawing from others
Feeling restless
Tearfulness
Avoiding reminders of the loss
Increased use of alcohol or other substances

Spiritual experiences:

Feeling disconnected from faith or spiritual beliefs
Searching for meaning

These responses are natural. But if they continue for a long time or start to affect your ability to function day-to-day, it might be helpful to seek extra support.

Different Kinds of Grief

Grief isn’t one-size-fits-all. It can show up in different ways depending on the nature of the loss and your personal circumstances:

Normal (or Uncomplicated) Grief
This is the most common type, where grief gradually becomes easier to bear over time. Life begins to feel manageable again, though the loss remains meaningful.
Anticipatory Grief
This can occur when a loss is expected – such as when someone has a terminal illness. Feelings of sadness, anger, and worry often begin before the loss itself.
Complicated Grief (or Prolonged Grief Disorder)
In some cases, grief remains intense and doesn’t ease with time, making it hard to carry on with life. People might feel stuck, numb, or like life has lost its meaning.
Disenfranchised Grief
This is grief that isn’t openly acknowledged or supported, such as after a miscarriage, the loss of an ex-partner, or a beloved pet. Feeling unseen can add an extra layer of pain.
Delayed Grief
Sometimes grief gets put on hold—perhaps due to work, caregiving, or other urgent responsibilities—and may re-emerge later.
Cumulative Grief
Experiencing several losses in a short period can leave little space to process each one, leading to a sense of emotional overwhelm.

How Grief Moves and Changes

Grief isn’t linear. You might have heard of stages like denial, anger, or acceptance – but not everyone experiences these, and not in a set order. Another helpful way to understand grief is through the idea of moving back and forth between:

Loss-oriented coping: Feeling and processing the pain of the loss
Restoration-oriented coping: Adjusting to new routines and changes in life

Grief may feel more intense or linger when:

Emotions or reminders are avoided
A person feels isolated or unsupported
There’s ongoing guilt, anger, or unresolved conflict
Certain beliefs discourage showing or talking about grief

When grief goes unprocessed, it may affect mental and physical health, relationships, and day-to-day functioning.

Gentle Ways to Care for Yourself While Grieving

Be kind to yourself: Whatever you’re feeling is okay. Try not to judge your emotions.
Create some structure: Simple routines can help bring a sense of stability.
Stay connected: Reach out to trusted friends, family, or support groups.
Express your grief: Writing, drawing, or music can help release emotions.
Move gently: Activities like walking, stretching, or yoga can ease tension.
Notice unhelpful coping habits: Be mindful of excessive screen time, alcohol, or other distractions.
Honour your loss: Rituals, memory boxes, or commemorations can help keep the connection alive.

Letting Go of Common Myths About Grief

“Grief should be over by now.” There’s no timeline. It’s okay to grieve in your own time and way.
“You need to move on.” You don’t have to “move on” to move forward. Healing doesn’t mean forgetting. People can carry their loss while continuing to live a meaningful life.
“Only death causes grief.” Many kinds of loss can lead to grief.
“Talking about it will make it worse.” Sharing can actually lighten the load.
“If you’re not crying, you must not care.” Everyone grieves differently – some show it outwardly, others inwardly.

When It Might Help to Talk to Someone

Grief isn’t a mental illness, but it can sometimes develop into one if left unacknowledged or unsupported. It may be a good time to reach out to a mental health professional if:

Intense grief lasts longer than six to twelve months
Daily life feels too hard to manage
There’s a sense of hopelessness or emotional numbness
Thoughts about the loss are intrusive or overwhelming
You’re avoiding people, places, or memories
You’re having thoughts of self-harm or suicide

Getting support early on can make a big difference in how grief is carried and integrated over time.

What Grief Therapy Can Look Like

Grief therapy offers a space where you can gently explore your emotions, reflect on your loss, and begin to make sense of life after it has changed. It’s not about “getting over” what happened, but about finding ways to carry the loss with you while still engaging in life and rediscovering meaning.

In therapy, you’re encouraged to move at your own pace. You might talk about your memories, the impact of the loss, or the difficult emotions that come and go. Sometimes, people find it helpful to understand their reactions or patterns of coping, while others simply need someone to listen without judgment.

Therapy can also support you in rebuilding a sense of identity, especially if the loss has shifted your roles, routines, or beliefs. It can help you reconnect with what matters most and take small steps toward healing—whether that’s creating new routines, managing day-to-day challenges, or finding ways to honour the person or part of life you’ve lost.

Above all, grief therapy is a compassionate space where your loss is acknowledged, your pain is validated, and you’re supported in navigating the journey of grief—wherever you are on that path.

How Therapy Can Help

Relief through connection: Having someone listen with compassion can reduce the sense of loneliness.
Finding meaning: Therapy can support you in making sense of the loss.
Learning coping tools: Skills for managing emotions, setting boundaries, and caring for yourself.
Getting back to life: Gradually re-engaging in work, relationships, and everyday activities.
Preventing complications: Support now can reduce the risk of longer-term mental health concerns.

What Can Happen If Grief Is Ignored

Sometimes people try to push grief away or pretend it’s not there. This is understandable – but over time, unprocessed grief can contribute to:

Ongoing anxiety, depression, or trauma
Strained relationships
Over-reliance on substances to cope
Physical issues like insomnia or low immunity
Difficulty connecting in new relationships or feeling emotionally numb

Grief that isn’t acknowledged doesn’t go away – it often shows up in other parts of life.

Final Thoughts: You’re Not Alone

Grief is one of the most painful, yet natural parts of being human. It reflects the love and meaning that was part of your life. While the pain may feel overwhelming now, healing is possible. With care, support, and time, many people find ways to carry their grief in a way that honours their loss and allows for growth and hope.

If you or someone you love is feeling weighed down by grief, we’re here to help. At MyLife Psychologists, our clinicians are trained to support clients through all forms of grief.