Grief is a natural response to loss.

It’s the emotional suffering you feel when something or someone

you love is taken away. The more significant the loss, the more intense the grief will be. You may
associate grief with the death of a loved one—which is often the cause of the most intense type of
grief—but any loss can cause grief, including:

• Divorce or relationship breakup • Death of a pet

• Loss of health • Loss of a cherished dream
• Losing a job • A loved one’s serious illness
• Loss of financial stability • Loss of a friendship
• A miscarriage • Loss of safety after a trauma
• Retirement • Selling the family home

The more significant the loss, the more intense the grief. However, even subtle losses can lead to grief.
For example, you might experience grief after moving away from home, graduating from college,
changing jobs, selling your family home, or retiring from a career you loved.

Everyone grieves differently

Grieving is a personal and highly individual experience. How you grieve depends on many factors,
including your personality and coping style, your life experience, your faith, and the nature of the loss.
The grieving process takes time. Healing happens gradually; it can’t be forced or hurried—and there is
no “normal” timetable for grieving. Some people start to feel better in weeks or months. For others,
the grieving process is measured in years. Whatever your grief experience, it’s important to be patient
with yourself and allow the process to naturally unfold.

Myths and Facts About Grief

MYTH: The pain will go away faster if you ignore it.

Fact: Trying to ignore your pain or keep it from surfacing will only make it worse in the long run. For
real healing it is necessary to face your grief and actively deal with it.

MYTH: It’s important to be “be strong” in the face of loss.

Fact: Feeling sad, frightened, or lonely is a normal reaction to loss. Crying doesn’t mean you are weak.
You don’t need to “protect” your family or friends by putting on a brave front. Showing your true
feelings can help them and you.

MYTH: If you don’t cry, it means you aren’t sorry about the loss.

Fact: Crying is a normal response to sadness, but it’s not the only one. Those who don’t cry may feel
the pain just as deeply as others. They may simply have other ways of showing it.

MYTH: Grief should last about a year.

Fact: There is no right or wrong time frame for grieving. How long it takes can differ from person to
person.

Source: Center for Grief and Healing

Are there stages of grief?
In 1969, psychiatrist Elisabeth Kübler-Ross introduced what became known as the “five stages of
grief.” These stages of grief were based on her studies of the feelings of patients facing terminal illness,
but many people have generalized them to other types of negative life changes and losses, such as the
death of a loved one or a break-up.

The five stages of grief:

• Denial: “This can’t be happening to me.”

• Anger: “Why is this happening? Who is to blame?”
• Bargaining: “Make this not happen, and in return I will ____.”
• Depression: “I’m too sad to do anything.”
• Acceptance: “I’m at peace with what happened.”

If you are experiencing any of these emotions following a loss, it may help to know that your reaction
is natural and that you’ll heal in time. However, not everyone who grieves goes through all of these
stages—and that’s okay. Contrary to popular belief, you do not have to go through each stage in
order to heal. In fact, some people resolve their grief without going through any of these stages. And
if you do go through these stages of grief, you probably won’t experience them in a neat, sequential
order, so don’t worry about what you “should” be feeling or which stage you’re supposed to be in.

Kübler-Ross herself never intended for these stages to be a rigid framework that applies to everyone
who mourns. In her last book before her death in 2004, she said of the five stages of grief: “They were
never meant to help tuck messy emotions into neat packages. They are responses to loss that many
people have, but there is not a typical response to loss, as there is no typical loss. Our grieving is as
individual as our lives.”

Grief can be a roller coaster

Instead of a series of stages, we might also think of the grieving process as a roller coaster, full of ups
and downs, highs and lows. Like many roller coasters, the ride tends to be rougher in the beginning, the
lows may be deeper and longer. The difficult periods should become less intense and shorter as time
goes by, but it takes time to work through a loss. Even years after a loss, especially at special events
such as a family wedding or the birth of a child, we may still experience a strong sense of grief.

Source: Hospice Foundation of America

Common symptoms of grief

While loss affects people in different ways, many experience the following symptoms when they’re
grieving. Just remember that almost anything that you experience in the early stages of grief is
normal—including feeling like you’re going crazy, feeling like you’re in a bad dream, or questioning
your religious beliefs.

• Shock and disbelief – Right after a loss, it can be hard to accept what happened. You may
feel numb, have trouble believing that the loss really happened, or even deny the truth. If
someone you love has died, you may keep expecting him or her to show up, even though you
know he or she is gone.
• Sadness – Profound sadness is probably the most universally experienced symptom of grief.
You may have feelings of emptiness, despair, yearning, or deep loneliness. You may also cry
a lot or feel emotionally unstable.
• Guilt – You may regret or feel guilty about things you did or didn’t say or do. You may also
feel guilty about certain feelings (e.g. feeling relieved when the person died after a long,
 difficult illness). After a death, you may even feel guilty for not doing something to prevent
the death, even if there was nothing more you could have done.
• Anger – Even if the loss was nobody’s fault, you may feel angry and resentful. If you lost a
loved one, you may be angry with yourself, God, the doctors, or even the person who died for
abandoning you. You may feel the need to blame someone for the injustice that was done to
you.
• Fear – A significant loss can trigger a host of worries and fears. You may feel anxious,
helpless, or insecure. You may even have panic attacks. The death of a loved one can trigger
fears about your own mortality, of facing life without that person, or the responsibilities you
now face alone.
• Physical symptoms – We often think of grief as a strictly emotional process, but grief often
involves physical problems, including fatigue, nausea, lowered immunity, weight loss or
weight gain, aches and pains, and insomnia.

Coping with grief and loss tip 1: Get support

The single most important factor in healing from loss is having the support of other people. Even if you
aren’t comfortable talking about your feelings under normal circumstances, it’s important to express
them when you’re grieving. Sharing your loss makes the burden of grief easier to carry. Wherever the
support comes from, accept it and do not grieve alone. Connecting to others will help you heal.

Finding support after a loss

• Turn to friends and family members – Now is the time to lean on the people who care about
you, even if you take pride in being strong and self-sufficient. Draw loved ones close, rather
than avoiding them, and accept the assistance that’s offered. Oftentimes, people want to help
but don’t know how, so tell them what you need—whether it’s a shoulder to cry on or help
with funeral arrangements.
• Draw comfort from your faith – If you follow a religious tradition, embrace the comfort its
mourning rituals can provide. Spiritual activities that are meaningful to you—such as praying,
meditating, or going to church—can offer solace. If you’re questioning your faith in the wake
of the loss, talk to a clergy member or others in your religious community.
• Join a support group – Grief can feel very lonely, even when you have loved ones around.
Sharing your sorrow with others who have experienced similar losses can help. To find a
bereavement support group in your area, contact local hospitals, hospices, funeral homes, and
counseling centers.
• Talk to a therapist or grief counselor – If your grief feels like too much to bear, call a
mental health professional with experience in grief counseling. An experienced therapist can
help you work through intense emotions and overcome obstacles to your grieving.

Coping with grief and loss tip 2: Take care of yourself

When you’re grieving, it’s more important than ever to take care of yourself. The stress of a major loss
can quickly deplete your energy and emotional reserves. Looking after your physical and emotional
needs will help you get through this difficult time.

• Face your feelings. You can try to suppress your grief, but you can’t avoid it forever. In order
to heal, you have to acknowledge the pain. Trying to avoid feelings of sadness and loss only
prolongs the grieving process. Unresolved grief can also lead to complications such as
depression, anxiety, substance abuse, and health problems.
• Express your feelings in a tangible or creative way. Write about your loss in a journal. If
you’ve lost a loved one, write a letter saying the things you never got to say; make a
scrapbook or photo album celebrating the person’s life; or get involved in a cause or
organization that was important to him or her.
• Look after your physical health. The mind and body are connected. When you feel good
physically, you’ll also feel better emotionally. Combat stress and fatigue by getting enough
 sleep, eating right, and exercising. Don’t use alcohol or drugs to numb the pain of grief or lift
your mood artificially.
• Don’t let anyone tell you how to feel, and don’t tell yourself how to feel either. Your grief
is your own, and no one else can tell you when it’s time to “move on” or “get over it.” Let
yourself feel whatever you feel without embarrassment or judgment. It’s okay to be angry, to
yell at the heavens, to cry or not to cry. It’s also okay to laugh, to find moments of joy, and to
let go when you’re ready.
• Plan ahead for grief “triggers.” Anniversaries, holidays, and milestones can reawaken
memories and feelings. Be prepared for an emotional wallop, and know that it’s completely
normal. If you’re sharing a holiday or lifecycle event with other relatives, talk to them ahead
of time about their expectations and agree on strategies to honor the person you loved.

Using social media for support

Memorial pages on Facebook and other social media sites have become popular ways to inform a wide
audience of a loved one’s passing and to reach out for support. As well as allowing you to impart
practical information, such as funeral plans, these pages allow friends and loved ones to post their own
tributes or condolences. Reading such messages can often provide some comfort for those grieving the
loss.

Of course, posting sensitive content on social media has its risks as well. Memorial pages are often
open to anyone with a Facebook account. This may encourage people who hardly knew the deceased to
post well-meaning but inappropriate comments or advice. Worse, memorial pages can also attract
internet trolls. There have been many well-publicized cases of strangers posting cruel or abusive
messages on Facebook memorial pages.

To gain some protection, you can opt to create a closed group on Facebook rather than a public page,
which means people have to be approved by a group member before they can access the memorial. It’s
also important to remember that while social media can be a useful tool for reaching out to others, it
can’t replace the face-to-face connection and support you need at this time.

When grief doesn’t go away

It’s normal to feel sad, numb, or angry following a loss. But as time passes, these emotions should
become less intense as you accept the loss and start to move forward. If you aren’t feeling better over
time, or your grief is getting worse, it may be a sign that your grief has developed into a more serious
problem, such as complicated grief or major depression.

Complicated grief
The sadness of losing someone you love never goes away completely, but it shouldn’t remain center
stage. If the pain of the loss is so constant and severe that it keeps you from resuming your life, you
may be suffering from a condition known as complicated grief . Complicated grief is like being stuck
in an intense state of mourning. You may have trouble accepting the death long after it has occurred or
be so preoccupied with the person who died that it disrupts your daily routine and undermines your
other relationships.

Symptoms of complicated grief include:

• Intense longing and yearning for the • Searching for the person in familiar places
deceased • Avoiding things that remind you of your
• Intrusive thoughts or images of your loved loved one
one • Extreme anger or bitterness over the loss
• Denial of the death or sense of disbelief • Feeling that life is empty or meaningless
• Imagining that your loved one is alive
The difference between grief and depression
Distinguishing between grief and clinical depression isn’t always easy as they share many symptoms,
but there are ways to tell the difference. Remember, grief can be a roller coaster. It involves a wide
variety of emotions and a mix of good and bad days. Even when you’re in the middle of the grieving
process, you will have moments of pleasure or happiness. With depression, on the other hand, the
feelings of emptiness and despair are constant.

Other symptoms that suggest depression, not just grief:

• Intense, pervasive sense of guilt • Slow speech and body movements

• Thoughts of suicide or a preoccupation • Inability to function at work, home, and/or
with dying school
• Feelings of hopelessness or worthlessness • Seeing or hearing things that aren’t there

Can antidepressants help grief?

As a general rule, normal grief does not warrant the use of antidepressants. While medication may
relieve some of the symptoms of grief, it cannot treat the cause, which is the loss itself. Furthermore,
by numbing the pain that must be worked through eventually, antidepressants delay the mourning
process.

When to seek professional help for grief

If you recognize any of the above symptoms of complicated grief or clinical depression, talk to a
mental health professional right away. Left untreated, complicated grief and depression can lead to
significant emotional damage, life-threatening health problems, and even suicide. But treatment can
help you get better.

Contact a grief counselor or professional therapist if you:

• Feel like life isn’t worth living

• Wish you had died with your loved one
• Blame yourself for the loss or for failing to prevent it
• Feel numb and disconnected from others for more than a few weeks
• Are having difficulty trusting others since your loss
• Are unable to perform your normal daily activities

More help for coping with grief and loss

• Supporting a Grieving Person: Understanding the Grieving Process
• Coping with Pet Loss: Grieving the Death of a Dog or Cat and Moving On
• Coping with a Breakup or Divorce: Moving on After a Relationship Ends
• Saying Goodbye: Coping With a Loved One's Terminal Illness

Related isssues

• Depression Symptoms and Warning Signs: How to Recognize Depression Symptoms and Get
Effective Help
• Emotional and Psychological Trauma: Symptoms, Treatment, and Recovery
• Traumatic Stress: How to Recover From Disasters and Other Traumatic Events
• Post-Traumatic Stress Disorder (PTSD): Symptoms, Treatment and Self-Help for PTSD
Resources and references
General information about grief and loss
Life after Loss: Dealing with Grief – Guide to coping with grief and loss, including normal grief
reactions to expect. (University of Texas Counseling and Mental Health Center)

Death and Grief – Article for teens on how to cope with grief and loss. Includes tips for dealing with
the pain and taking care of yourself during the grieving process. (Nemours Foundation)

Death of a loved one

Grief: Coping With Reminders After a Loss – Tips for coping with the grief that can resurface even
years after you’ve lost a loved one. (Mayo Clinic)

On Being Alone: A Guide for the Newly Widowed – A comprehensive series of articles on grief and
loss offering practical, as well as psychological advice. (AARP)

Support for grief and loss

GriefNet.org – Online support community for people dealing with grief, death, and major loss, with
over fifty monitored support groups for both kids and adults. (GriefNet.org)

Compassionate Friends – National, self-help organization for those grieving the loss of a child.
Includes a Chapter Locator and supportive online brochures on various aspects of grief. (The
Compassionate Friends)

Using Facebook to Grieve – Article about using Facebook memorial pages to grieve a loved one.
(Coping with Loss and Grief)

Stages of grief
The Kübler-Ross Grief Cycle – Details each stage as it applies to persons facing death or other
negative life change. Note that the cycle as presented includes seven stages, including initial shock.
(ChangingMinds.org)

What is Grief? – Lays out general stages of grief with tips for helping someone who is grieving.
(University of Illinois Counseling Center)

Complicated grief and depression

Major Depression and Complicated Grief – Lists the warning signs and symptoms that suggest grief
has progressed to major depression or complicated grief. (American Cancer Society)

Complicated Grief – Learn the difference between the normal grief reaction and complicated grief.
Includes information about symptoms, risk factors, and treatment. (Harvard Medical School Family
Health Guide)

Authors: Melinda Smith, M.A., and Jeanne Segal, Ph.D. Last updated: December 2014.