Navigating Grief in a Healthier Way

Loss is one of the most painful and disorienting experiences we can face, and most of us will encounter it at different points in our lives. While it may feel overwhelming, there are supportive ways to move through it with care and intention.

KEY INSIGHTS

• Grief is a natural response to loss, affecting both mind and body.

• Everyone grieves differently. There is no “right” or “wrong” way to experience grief.

• Grief can reshape how we see ourselves and our lives. The emotions that come with it can be challenging, and it’s important to meet yourself with patience and kindness. 

• Acknowledge your feelings, understand that unexpected emotions may arise, and recognise that grief is not linear. Support from people who care about you can make a real difference.

• Seeking support from a qualified grief psychologist can be a valuable step toward navigating grief with compassion and care.

What is Grief?

Grief is a deep human response to loss. It’s more than just sadness, and it can ripple through every part of our lives, affecting our bodies, minds, emotions and behaviours. While we often associate grief with the death of a loved one, it can also arise from other life-altering areas such as:

• Bereavement/death of a loved one (including a pet)

• Divorce or relationship breakdown

• End of a friendship

• Loss of job, career, or financial stability

• Pregnancy loss (stillbirth, miscarriage, or termination)

• Selling the family home

• Significant life change (e.g. finishing school or university, moving house or away from home, retirement)

• Illness or injury/loss of health

• Anticipatory grief (e.g. a loved one is terminally ill, and loss is expected)

Grief can also be exacerbated by not just the feelings of loss, but the loss of what was “normal” and the fact that life will never return to how it once was. 

The Impact of Grief

Grief can be all-encompassing, and doesn’t follow a straight path. Grief is often described as coming in waves with strong emotional responses that gradually ease over time (Morris, 2008). The intensity and duration of grief varies from person to person and there is no “normal” timeline.

Common responses include:

• Moodiness – shock, sadness, anger, anxiety

• Fatigue

• Numbness or apparent lack of emotion

• Fuzzy thinking

• Feeling physically unwell (e.g. nausea, headaches)

• Feeling alone/abandoned

• Sleep disturbances (insomnia, nightmares, oversleeping)

• Losing or gaining weight

• Withdrawal, self-isolation, and a lack of interest in usual activities

• Neglecting self-care (eating, exercising, showering)

• Taking on new habits (not always healthy ones)

• Activation/re-emergence of past emotional wounds 

• Self-blame/self-judgement/guilt

• Feelings of relief (especially after a terminal illness)

• Spiritual/existential questioning

Grief may unfold in phases; such as shock, denial, anger, bargaining, sadness, and acceptance. However these do not always occur in order, and not everyone will experience every stage.

 Tips for Navigating the Grieving Process

Look after yourself. Try to eat healthy food, drink plenty of water, get enough sleep, and gently exercise. Avoid risky behaviours, including drinking too much alcohol and using illicit substances.

Understand that grief is universal but not a singular experience. One person’s grief should not be compared with anyone else’s – and there is no right or wrong way to grieve. Healing takes time – so be patient and kind to yourself.

Don’t try to mask, ignore, or hide your grief. Bottling up emotions may delay healing. Gently acknowledging and processing these emotions can be an important step toward healing and finding balance.

Connect with caring family and friends. Loss and its aftermath often intensify feelings of loneliness and isolation – especially when everyone else “goes back to normal”. While it might feel incredibly difficult, it’s important not to completely remove yourself from your social connections, be they family, friends, or supportive coworkers. Allow yourself to be vulnerable and honest with those closest to you and whom you trust, and communicate about how you’re feeling.

Pause big decisions. Take some time and wait until you are feeling more solid before you decide to relocate, change your career or job, etc. 

Seek professional support. A clinically trained grief psychologist can provide a safe, non-judgemental space to process your emotions and guide you through grief in a way that honours your experience.

Learning To Heal: Take The First Step 

Grief can feel isolating, but you don’t have to go through it alone. At Reach Psychology, we offer compassionate, evidence-based support for individuals navigating grief and loss. Whether your loss occurred recently or many years ago, your experience is valid, and healing is possible. 

Our clinically trained grief psychologist offers in-person support in our Melbourne Bayside clinic (easily accessible for Hampton and Brighton), or via our convenient Telehealth service if this is more suitable for you. If you or someone you love is struggling with grief, we invite you to reach out to us and take that first step toward support.

References:

Morris, S. (2008). The psychology of grief – applying cognitive and behaviour therapy principles. APS.