What should you do when you are grieving?
Allow yourself to feel the full range of emotions without judgment, maintain basic daily routines (eating, sleeping, hygiene), accept support from others, and be patient with yourself — grief takes time and does not follow a predictable path.
The most important thing to know about grief is that there is no 'correct' way to grieve. Some people cry frequently, others feel numb. Some want to talk constantly, others need solitude. All responses are valid as long as they do not involve self-harm or prolonged avoidance of the reality of the loss.
In the acute phase (first weeks to months), focus on basic self-care: try to eat regular meals even if you have no appetite, maintain some sleep routine even if sleep is disrupted, stay hydrated, and accept practical help from others. Avoid making major life decisions (moving, changing jobs, new relationships) for at least 6-12 months when possible. Let others help with practical tasks like cooking, childcare, or administrative matters.
What is normal grief?
Normal grief involves intense sadness, yearning for the deceased, difficulty concentrating, sleep and appetite changes, waves of crying, and preoccupation with memories. These symptoms gradually lessen in intensity over months, though they never fully disappear.
The Dual Process Model of grief (Stroebe & Schut), widely supported by research, describes grief as oscillating between loss-oriented coping (processing the emotional pain of loss) and restoration-oriented coping (adapting to life changes, building a new identity). Healthy grieving involves movement between both orientations — sometimes focusing on the loss, sometimes focusing on moving forward.
Physical symptoms of grief are common and well-documented: fatigue, headaches, digestive problems, chest pain, weakened immune function, and 'broken heart syndrome' (stress cardiomyopathy). A study in JAMA Internal Medicine found that the risk of heart attack doubles in the 24 hours following the death of a loved one. The immune suppression associated with grief can last up to 6 months.
Are the '5 stages of grief' accurate?
The Kubler-Ross model (denial, anger, bargaining, depression, acceptance) is widely known but not supported by modern grief research. Grief does not follow a predictable, linear sequence of stages.
Elisabeth Kubler-Ross originally developed the 5 stages to describe the experiences of dying patients, not bereaved survivors. Research has not validated these stages as a sequential process that all grievers pass through. The model can be harmful when people feel they are 'doing grief wrong' because their experience does not match the stages.
Modern grief research supports more dynamic, individualized models. The Dual Process Model describes oscillation between loss-focused and restoration-focused coping. Meaning-making theory emphasizes the importance of constructing meaning from the loss. Continuing bonds theory recognizes that maintaining an ongoing psychological relationship with the deceased is healthy, not pathological. These evidence-based models better reflect the complex, non-linear reality of grief.
What is prolonged grief disorder?
Prolonged grief disorder (PGD) — recognized as a diagnosis in the DSM-5-TR in 2022 — involves persistent, intense grief that impairs daily functioning for at least 12 months after a loss. It affects approximately 7-10% of bereaved adults.
PGD is distinct from normal grief in both intensity and duration. Key features include: persistent and pervasive yearning or longing for the deceased, intense emotional pain (sorrow, guilt, anger), preoccupation with the deceased or circumstances of death, difficulty accepting the reality of the loss, emotional numbness, feeling that life is meaningless, and identity confusion ('a part of me died with them').
Risk factors for PGD include sudden or violent death, death of a child or romantic partner, insecure attachment style, history of depression or anxiety, limited social support, and dependency on the relationship with the deceased. PGD responds well to targeted psychotherapy — Complicated Grief Treatment (CGT), a 16-session therapy developed by Dr. M. Katherine Shear, has been shown to be significantly more effective than standard interpersonal psychotherapy for PGD.
What coping strategies help with grief?
Evidence-based strategies include expressive writing, maintaining social connections, physical activity, creating rituals of remembrance, joining bereavement support groups, and gradually re-engaging with meaningful activities and goals.
Expressive writing about the loss has been shown to reduce physical and emotional symptoms of grief. Writing for 15-20 minutes daily about your deepest thoughts and feelings — without concern for grammar or structure — helps process complex emotions. Research by James Pennebaker found that expressive writing improves immune function and reduces healthcare visits in bereaved individuals.
Social support is consistently identified as the strongest protective factor in grief. This does not mean you must be social constantly — but maintaining connections with people who can listen without judgment, share memories of the deceased, and provide practical help is critical. Bereavement support groups provide the additional benefit of normalization — hearing from others who understand your experience reduces the isolation grief often creates.
- Expressive writing — 15-20 minutes daily about your deepest feelings
- Social support — accept help, stay connected, share memories
- Physical activity — even 20 minutes of walking reduces grief-related distress
- Rituals of remembrance — creating meaningful ways to honor the deceased
- Routine maintenance — keeping basic daily structure provides stability
- Support groups — shared experience reduces isolation and normalizes grief
How can you support someone who is grieving?
Be present without trying to fix the pain. Listen more than you speak. Say the deceased person's name. Offer specific practical help rather than vague offers. Continue checking in after the first weeks, not just immediately after the loss.
The most common mistake people make when supporting a griever is trying to make the pain go away with platitudes ('they're in a better place,' 'everything happens for a reason,' 'at least they lived a long life'). These statements, though well-intentioned, minimize the person's pain. Instead, acknowledge the reality: 'I'm so sorry. This is incredibly painful. I'm here for you.'
Offer specific help rather than 'let me know if you need anything' (grieving people rarely reach out). Say 'I'm bringing dinner Tuesday — is 6 PM okay?' or 'I'd like to mow your lawn Saturday.' Continue reaching out at weeks 4, 8, 12 and beyond — most support disappears within 2 weeks while grief intensifies. Use the deceased person's name in conversation — this is not a painful reminder (the griever never forgets); it is a comforting acknowledgment that their loved one mattered.
When should grief lead to professional help?
Seek professional help if grief symptoms are worsening rather than gradually improving after 6-12 months, if you cannot perform essential daily activities, if you are self-medicating with substances, or if you are having persistent thoughts of self-harm.
Specific indicators for professional intervention include: persistent inability to accept the loss after 12 months, severe impairment in work, relationships, or self-care, substance use to cope, prolonged inability to experience positive emotions, persistent guilt or self-blame, social withdrawal beyond what feels restorative, and suicidal ideation. Children who show persistent behavioral regression, academic decline, or express wanting to die should be evaluated promptly.
Effective professional treatments include Complicated Grief Treatment (CGT), grief-focused CBT, interpersonal psychotherapy, and support groups facilitated by trained professionals. Medication (typically SSRIs) may be helpful when grief coexists with major depressive disorder or anxiety disorders. The goal of therapy is not to 'get over' the loss but to integrate it into your ongoing life while finding meaning and renewed purpose.
