6 Ways to Cope with Loss and Grief

We all experience feelings of loss and grief—whether as a result of losing a loved one, losing a job or changes to our health. 

No matter what kind of loss you have suffered, common signs of grief include:

• Shock or disbelief
• Feeling scared, sad or even angry
• Feeling anxious
• Not sleeping well
• Losing your appetite
• Feeling extra stressed
• Having difficulty doing things you used to enjoy

“Usually when we think of grief and loss, we think of sadness or depression,” says Sarah Eakins, LPC, MA, NCC, CGRS, therapist at Carrier Clinic. “But it might not always be sadness, I often say that grief can be an array of emotions.”

If you're feeling any of these things, especially if the feelings become intense or long-lasting, talk to a doctor or mental health specialist. 

Ways to Navigate Your Grief

If you are going through a loss, these six points might be able to help you through the process.

1. Acknowledge your feelings. It's important to recognize and accept your feelings but not to let them consume you. Take breaks from emotionally draining activities, and try to practice gratitude. It’s okay to be sad, but it’s important to try and shift out of that headspace. Practicing gratitude can help you see your situation from a new perspective.

2. Talk it out. Talking about your loss with someone who is supportive can help you process your grief. This could be a family member or friend, spiritual advisor or counselor. Talk about the good—and the not-so-good—aspects of what you lost.

3. Relax, pray or meditate. Keep in mind that grief isn’t only about endings, it can also be an opportunity for growth and change. Learning a new way to lessen stress, such as meditation or spiritual practice, can help you adapt to your feelings of loss. Relaxation techniques, like deep breathing, progressive relaxation and self-hypnosis, help produce a natural relaxation response, which can calm down your breathing, lower your blood pressure and reduce stress. 

4. Seek out a support group. Look for a support group that specializes in your type of grief where you can find others who are going through similar stresses. Support groups may be available online or in-person. Remember that you are not alone.

5. Adopt healthy habits. Taking care of yourself physically is important, even though you’re in a tough place emotionally. Eat healthy foods, exercise and try to get enough sleep. Avoid using drugs or alcohol in excess—these substances may negatively impact your emotional health.

6. Don’t rush this process. Set realistic goals for getting through this period of your life. Grief takes time, and it won't be like this forever. Sometimes it will seem like you’re taking one step forward and two steps back—but that's OK, too. There’s no one right way to manage grief. 

“Grief is an individual journey, so it’s important not to compare your reactions or recovery time to anyone else’s,” says therapist Sue Barry, MSW.

Next Steps & Resources:

• Meet our sources: Sarah Eakins, LPC, MA, NCC, CGRS; Sue Barry, MSW
• To make an appointment with a mental health professional near you, call 800-822-8909 or visit our website.
• Find a support group near you.