How to cope with loss: 4 steps to help you through the grieving process
Loss is an inevitable part of life, and no matter what we do, it's unavoidable. Luckily though, even in the most challenging times, there are some simple things that can help you cope with loss in a healthy way. Whether you're mourning the death of a loved one or going through a disappointing situation like getting laid off from your job, here are four steps to work toward healing during difficult periods. With these helpful tips and advice on how to cope with loss, you can make progress despite feeling overwhelmed by sadness or frustration.
1. Understand the grieving process and know that it's normal to feel a range of emotions
Everyone experiences grief in different ways, so there is no right or wrong roadmap when attempting to understand it. Some people like to set time each day to reflect on their loved one, while others find solace in engaging in activities they used to do together. It's important during this time to acknowledge your emotions and be gentle with yourself as you go through the stages of grief; from denial and disbelief, bargaining, sadness, anger, depression, and eventually acceptance. In the end, the goal is to create something beautiful from the pain you are going through. Although difficult, by learning how to grieve for those we have lost we can heal both ourselves and our memories of them.
It's 100% normal to feel a range of emotions such as guilt, anger, sadness, shock, worry, or even relief when grieving. Everyone copes in their own unique way and it's important to remember that no matter what emotions you experience it doesn't make you any less strong or capable of managing them. Some days will be manageable and others may feel overwhelming - but embrace all your feelings as part of the journey. Take as much time as you need to express yourself.
2. Allow yourself to experience your feelings - don't try to bottle them up
When it comes to dealing with grief, telling someone to remain strong and push through the sadness often feels unhelpful and unnatural. To face sorrow without allowing yourself to vocalize it can be extremely detrimental to your ability to cope in a healthy way. We need to allow ourselves the necessary time and space to feel our feelings so we can slowly start working through them. Bottling up emotions can lead to an emotional backlog that could take longer to sort out than if we faced them head-on in the first place. Don't be afraid to give yourself some grace and accept that it's okay—even necessary—to feel those emotions, whatever they may be.
3. Seek out support from friends and family, or professional help if needed
Having a strong support system can make loss more manageable. Fortunately, support comes in many forms. Connecting with friends and family who understand your situation can be a good place to start. If you need additional help coping with your emotions, therapy is also an option. Speaking with a mental health specialist can help provide perspective and implement practical strategies for managing grief. Ray Family Therapy can provide the necessary tools to help you navigate grief in healthy ways. Speaking with a therapist can give a safe and healing space to process. Talking about experiences is one way to create positive memories and honor those we have lost.
4. Take care of yourself both physically and emotionally in order to heal over time
Self-care is integral to combatting grief and picking up the pieces. Start by taking a look at your physical health -- perhaps this means getting adequate sleep, nourishing your body with healthy foods, or engaging in regular physical activity. Additionally, consider how you are taking care of yourself emotionally and mentally. Maybe journaling can help to express your emotions and thoughts or talking with a trusted confidant can be beneficial as well. It’s important to remember that everyone grieves differently and at their own pace -– there is no “right” way to work through it. Give yourself permission and patience to heal over time and know that even in dark times, light will eventually return.
Now that you know a little more about the grieving process, don’t be afraid to allow yourself to feel what you need to feel. It’s normal to experience a wide range of emotions – and it’s okay if they don’t all make sense. There is no “right way” to grieve, so do whatever you need to do in order to honor your loved one and start working through the pain. And finally, take care of yourself both physically and emotionally during this difficult time. Eating well, getting enough sleep, and exercising can all help improve your mental state and aid in the healing process. If you find that you just can’t seem to cope on your own, seek out support from friends or family members. If you’d like to speak with a therapist, feel free to reach out to our team today. We provide free consultations and would be honored to be a part of your healing.