Losing a loved one is one of the most difficult experiences anyone can face. Grief can feel overwhelming and unpredictable. Everyone experiences it differently, and there is no right or wrong way to grieve. Keep in mind that whatever you feel is perfectly normal. Understanding how grief works and how to manage it can be helpful during a difficult time.
1. Understand that grief is unique to everyone
Grief affects people in different ways. Some may feel intense emotions for months, while others begin to adjust sooner. There’s no standard timeline.
You may experience:
Emotional symptoms, such as sadness, guilt, anger or shock.
Physical symptoms, including fatigue, loss of appetite, sleep problems or difficulty concentrating.
Feelings of helplessness or disconnection, as if your world has been turned upside down.
These responses are completely normal. However, if your symptoms begin to interfere with your ability to function day-to-day, it's important to seek help from people you trust or a professional.
2. Talk to friends and family
Opening up about your grief can be hard, especially in the early days. But sharing your feelings with someone you trust can help you feel less alone.
Tips for starting conversations:
Choose someone who makes you feel safe and supported — a friend, family member or faith leader.
Let them know you’re not expecting advice — just someone to listen.
Be honest about your needs. You might say: ‘It would really help me to talk about how I’m feeling right now.’
If someone is unsure how to support you, simple reassurance and clarity can help them respond with care and compassion.
3. Seek professional or peer support
While support from loved ones is valuable, specialist help can make a significant difference.
You might consider:
Grief support groups (in person or online), where you can meet others who understand what you’re going through.
One-to-one support groups, which match you with someone who has also experienced loss.
Mental health professionals, such as counsellors or psychotherapists, who can help you work through deeper emotional challenges.
Talking to someone with experience in grief support can help you process your loss in a safe, structured way.
4. Learn about the stages of grief
Psychiatrist Elisabeth Kübler-Ross identified five commonly experienced stages of grief:
Denial – struggling to accept the loss.
Anger – feeling frustration or resentment.
Bargaining – wondering ‘what if’ or trying to change the outcome.
Depression – experiencing deep sadness or hopelessness.
Acceptance – beginning to come to terms with the loss.
You may not experience these stages in order, or you might revisit some stages more than once. Understanding this process can help you recognise your own progress and be more patient with yourself.
5. Look after your physical and emotional wellbeing
Taking care of your body and mind is essential during a period of grief – even if it feels difficult.
Consider:
Maintaining a daily routine, even in small ways.
Eating nourishing meals, even when your appetite is low.
Avoiding alcohol or substances, which can worsen emotional pain.
Exercising gently, such as going for a walk or stretching.
Getting enough rest, even if sleep is disrupted.
Remember, healing doesn’t mean forgetting. Taking care of yourself is part of honouring your loss and finding a way forward.