How to Cope With the Stages of Grief and Heal After Loss

The death of a loved one is, unfortunately, something most of us have experienced or will experience at some point in our lives, but grief and loss are not felt only when someone passes away. You may move through the stages of grief quickly or slowly, and you may even find yourself moving back to a stage you thought you had passed. People grieve differently, and there is no correct way to grieve in any situation.

A close friend or family member moving away, a divorce or breakup, loss of a job, as well as a number of other life experiences can cause feelings of grief or loss. Coping with loss is one of the most stressful and difficult things we have to deal with in life, but it is an experience everyone can relate to.

What Are the Stages of Grief?

The five stages of grief—denial, anger, bargaining, depression, and acceptance—are related to the common emotions we go through when we experience loss. This grief model was identified by psychiatrist Elisabeth Kübler-Ross in 1969^[1].

However, because everyone is different, there is no “standard” way to react to grief and loss.^[2]

Some people will wear their emotions on their sleeves and be outwardly emotional. Others will experience their grief more internally, and may not cry. You should try not to judge how a person experiences grief, as each person will experience it differently.

Stage 1: Denial

The feeling of shock when you first find out about a loss can lead to thinking, “This isn’t real.” This is a temporary way to deal with the rush of overwhelming emotion and a defense mechanism for your mind.^[3]

Stage 2: Anger

Feelings of frustration and helplessness take hold during this stage. Thoughts like “It’s not fair” can be common. Even being angry at your loved one who died for “leaving you behind” is natural. This anger can spill over into your close relationships, and you can find yourself getting angry at those around you for no apparent reason.

Stage 3: Bargaining

During this stage, you are constantly thinking about what you could have done to prevent the loss. Thoughts of “What if…” and “If only…” replay in the mind. You might also try to bargain with a higher power in hopes of reversing the loss.

Stage 4: Depression

This stage brings the deep sadness you feel as you realize the loss is irreversible. You think about how your life will be affected by the loss. Crying, loss of appetite, feelings of loneliness, and unusual sleeping patterns are all signs of depression.

Stage 5: Acceptance

You accept the loss, and although you’re still sad, you slowly start to move on with your life and settle in to your new reality.

The stages of grief don’t have to be in this order, and you might not experience all stages. There is also no set time period for grieving, and some people take longer to heal than others.

How to Heal From Grief and Loss

When you’re experiencing those heartbreaking feelings and the stages of grief, it’s hard to believe that you’ll eventually heal, but you really will. Here are some ways to help the healing process:

1. Confront the Painful Emotions

Try not to bottle up your emotions. Allow yourself to express how you feel. It’s a healthy part of the grieving process.^[4]

If you’re not ready to get together with friends and family to talk about how you’re feeling, you can work with your emotions through mindful meditation, which can help create space for you to take a look at what you’re feeling and why.

2. Talk About It

When you’re ready and have entered the final stages of grief, talking to someone about the way you are feeling can be very helpful in starting the healing process. Often, people want to isolate themselves while grieving, but being around friends and family can help. Talking can also help you to confront your emotions if you have been unable to.

3. Keep up With Your Routine

Loss can make you feel like your world has been turned upside down. As you move through the stages of grief, getting through your daily routine may feel more difficult, which can cause you to put self-care to the side. Keeping up with your routine can help bring back some normality and ensure you are showing yourself love and consideration.

4. Take Care of Yourself

When you are grieving and depressed, simple things like eating become an afterthought, and sleeping may become difficult. Taking care of yourself and your health will help with the healing process.

While you may not do everything you were doing before your loss, try to do one act of self-care each day. It can be taking a long bath, going for a walk, making a nice meal, or even practicing a hobby once you feel ready. It doesn’t have to be anything complicated; it just needs to be something that makes you feel good.

5. Don’t Make Any Major Decisions

Grief clouds the ability to make sound decisions.^[5] Try to postpone making any big decisions for a while or get guidance from close friends or family if you can’t put it off.

Grief may also make you feel like making major changes to your life, such as quitting a job or ending a relationship. Try to remember that now is not the best time to make these changes, and hold off further consideration until you have moved through all of the stages of grief.

The Bottom Line

It is important to heal after a loss so that you can get on with life. There is no set time period for grieving, but if you feel that your grief isn’t getting better, and you are unable to accept the loss, it might be time to seek advice from a mental health professional.

In the meantime, accept that now is a difficult time, but that it will get better. Time will inevitably help and make the pain less powerful. One day, you will wake up and realize the pain is simply a small echo in the back of your mind and that you have successfully moved through each of the stages of grief. It’s time to get back to your life.

More on Dealing With the Stages of Grief

• 13 Ways to Handle Grief After the Loss of a Loved One
• How to Be Happy Again: 13 Simple Ways to Shake off Sadness Now
• 8 Steps to Continuous Self Motivation Even During the Difficult Times

Featured photo credit: Ben White via unsplash.com