Finding Healing and Support in Navigating Grief and Loss

Although it’s a tough reality, grief is not something to fix. Instead, grief is something to move through with compassion. Healing begins when you allow your pain to be felt and shared. Professional guidance, whether through therapy, grief groups, or trauma-informed care, is essential when grief becomes overwhelming. Understanding how grief affects the mind and body, learning supportive ways to cope with grief, and knowing when to reach out for help can open the door to comfort and renewal.

Understanding the Nature and Types of Grief

Grief is a natural emotional and physical response to losing someone or something deeply meaningful. It activates the same systems in the brain that handle attachment and stress. When a person experiences loss, the brain can respond as if danger is present, keeping the body in a constant state of alert. 

This is why grief often feels physically exhausting. People may experience fatigue, muscle tension, sleep problems, or changes in appetite. UCLA Health explains that loss sends the body’s stress and immune systems into high alert, causing inflammation, heightened sensitivity to pain, and lowered antiviral defenses. 

Types of Grief

The well-known five stages of grief identified by Elisabeth Kübler-Ross (denial, anger, bargaining, depression, and acceptance) are helpful. But, healing does not follow a straight line. Many people move between stages in their own way. 

There are several types of grief:

• Anticipatory grief is a kind of grief that happens before a loss occurs, such as when a loved one is battling a terminal illness.
• Complicated or prolonged grief happens when intense sadness continues for a long time and disrupts daily life.
• Disenfranchised grief occurs when the loss is not recognized by society, such as the loss of a job, a pet, or a relationship.
• Traumatic grief happens when a loss is sudden or violent.

Pretending to be okay delays recovery. Understanding how to heal from grief and loss begins when you give yourself permission to feel and release your emotions.

When to Seek Professional Help

There is no single timeline for grief, but sometimes pain becomes so heavy that it interferes with daily life. This is when professional support becomes essential.

Grief therapy is not just for people who are “not coping well.” It is for anyone who feels stuck, overwhelmed, or uncertain about how to move forward. Therapists trained in grief work and loss support help clients process emotions safely and understand that their experiences are valid and shared.

You should consider seeking help when you notice any of the following signs of grief:

• Persistent sadness or emptiness that lasts beyond a year
• Difficulty completing everyday tasks or maintaining relationships
• Loss of interest in things that once mattered
• Intense guilt, self-blame, or feelings of worthlessness
• Thoughts of self-harm or wishing to be with the person who died
• Avoidance of reminders or places associated with the loss
• Physical symptoms such as fatigue, headaches, or chronic pain with no medical cause

Working with a mental health professional creates space for healing. Therapists use evidence-based treatments like grief counseling, Cognitive Behavioral Therapy (CBT), and Eye Movement Desensitization and Reprocessing (EMDR) for traumatic or sudden loss. Group therapy and peer programs are also powerful because they allow people to see that others are walking a similar path.

Six Proven Ways to Provide Support and Cope with Grief and Loss

Healing from grief begins with accepting that it is not something to “get over” but something to move through. Whether you are grieving yourself or supporting someone else, connection, patience, and compassion create the foundation for recovery and peace.

1. Acknowledge and name your loss: Recognizing your loss helps you begin to face it. Putting words to your emotions brings awareness and acceptance.
2. Lean into community: Connection helps reduce isolation. Talking with trusted friends, support groups, or therapists lightens emotional weight. 
3. Create personal rituals: Simple rituals like lighting a candle, journaling, or visiting a special place can bring comfort and structure. Shared rituals with others can strengthen connection and remembrance.
4. Practice mindfulness and self-compassion: Gentle mindfulness exercises and breathing techniques calm the nervous system. Treat yourself as you would a close friend.
5. Seek professional support: If grief becomes overwhelming or prolonged, therapy provides a safe path toward healing. Therapists who specialize in grief use evidence-based methods such as Cognitive Behavioral Therapy (CBT), and Eye Movement Desensitization and Reprocessing (EMDR) for traumatic loss. 
6. Give yourself time: There is no timeline for grief. Allow moments of sadness and healing to coexist as part of the natural rhythm of recovery.

Move Forward With Hope and Compassion

Grief changes life. But, grief does not mean that your life’s purpose ends. Knowing how to heal from grief and loss means learning to live with both love and memory. Supporting others and being willing to receive support from others makes that journey lighter.

If you are seeking help or you are a therapist supporting clients through loss, TherapyCloud provides connection and community. Our network links people to professionals who understand grief and create safe spaces for healing.