Updated on January 14, 2025

Losing someone or something important to you can feel overwhelming. Grief can bring a mix of emotions—sadness, anger, confusion, even relief—all of which are entirely normal. While there’s no “right” way to grieve, there are ways to move through it with support, self-compassion, and care.

Everyone experiences grief differently. Some people feel it immediately, while for others, it comes in waves or even months later. You may find yourself struggling to concentrate, feeling numb, or experiencing deep emotional pain. No matter how it looks for you, grief is a process—not something you have to “get over” by a particular time.

This guide explores healthy ways to navigate grief while honoring your emotions, finding support, and caring for yourself.

Understanding Different Types of Loss

When people hear “grief,” they often think about the loss of a loved one. While that is one of the most profound forms of grief, loss can take many shapes, including:

Loss of a relationship (divorce, breakups, estrangement)
Job loss or financial insecurity
Loss of health (chronic illness, injury, disability)
Major life transitions (moving away, empty nest, retirement)
Loss of a pet
Loss of a dream or future plans

Recognizing that grief isn’t limited to death can help validate your experience. If you’re feeling a deep sense of loss, it’s real—and your emotions are valid.

Healthy Strategies for Coping with Loss

1. Allow Yourself to Grieve

Grief can be uncomfortable, and many people try to suppress their emotions to “stay strong” or avoid the pain. However, bottling up your feelings can make healing more difficult.

Give yourself permission to feel whatever comes up—sadness, anger, loneliness, or even moments of relief.
Try setting aside time each day to check in with yourself. Ask, “What am I feeling right now?”
If tears come, let them. Crying is a natural release, not a sign of weakness.

Related: Finding Meaning After Loss

2. Lean on Supportive People

You don’t have to go through grief alone. Whether it’s a close friend, a family member, or a therapist, sharing your feelings with someone who listens without judgment can be incredibly healing.

Reach out to people who make you feel safe and supported.
Let others know what you need—whether it’s a listening ear, practical help, or simply company.
If talking feels too hard, consider writing in a journal or sending a letter to someone you trust.

If you find that grief is making it hard to function in daily life, seeking professional support can be beneficial. A therapist can help you process your loss in a way that feels manageable.

3. Take Care of Your Body and Mind

Grief isn’t just emotional—it affects your body, too. Many people experience exhaustion, headaches, appetite changes, or trouble sleeping. Taking care of yourself physically can support emotional healing.

Try to maintain a routine for eating, sleeping, and moving your body. Even short walks or stretching can help.
Drink plenty of water—dehydration can make fatigue and headaches worse.
Give yourself grace if you don’t have the energy for regular exercise or healthy meals right away. Small efforts count.

If sleep is a struggle, mindfulness techniques can help.

4. Express Your Emotions in a Healthy Way

Finding an outlet for your emotions can help you process them instead of feeling stuck.

Journaling: Write about your thoughts and memories, or express what you wish you could say to the person or situation you’ve lost.
Creative expression: Art, music, or gardening can be therapeutic ways to express feelings when words are hard to find.
Talking to someone: Whether with a friend or a therapist, verbalizing emotions can help you feel less alone.

5. Recognize That Grief Doesn’t Have a Timeline

It’s common to feel pressure—whether from yourself or others—to “move on” or “get over it” after a certain amount of time. But grief isn’t something you finish.

Healing happens gradually and looks different for everyone. Some days will feel more manageable, while others might bring unexpected sadness. Both are normal.

If you wonder whether you’re grieving “correctly,” remind yourself: There’s no right or wrong way. You’re moving through it at your own pace.

6. Seek Professional Support if Needed

If your grief feels overwhelming, persistent, or interfering with your ability to function, reaching out for professional help is a strong and healthy choice.

A therapist can help you process emotions in a safe and structured way.
Support groups can connect you with others who understand what you’re going through.
Therapy can provide coping tools tailored to your specific experience with grief.

What to Do When Grief Feels Overwhelming

Some moments in grief feel impossible to move through. If you’re struggling to get out of bed, unable to complete daily tasks, or experiencing persistent hopelessness, it may be time to reach out for additional support.

Check in with yourself. Have your feelings of sadness lasted for weeks or months without easing?
Seek professional help if you notice symptoms of depression, such as numbness, withdrawal, or loss of interest in things you used to enjoy.
Give yourself permission to ask for support. Grief is heavy, and you don’t have to carry it alone.

You Don’t Have to Navigate Grief Alone

Loss is one of life’s most difficult experiences, but healing is possible with time, support, and self-compassion. There’s no single path through grief, but by taking care of yourself and reaching out when needed, you can move forward while honoring what you’ve lost.

If you need guidance in navigating grief, we are here. Our compassionate therapists can support you through each stage, no matter where you are in your healing journey.

Coping with Loss: Healthy Strategies