August 30th is National Grief Awareness Day, where we recognize the many ways people cope with loss. This day aims to educate people on grief, create space for loss, and offer resources and support for those experiencing grief to let them know they are not alone. Understanding the process can aid you and your loved ones in managing grief.
What is grief?
Grief refers to the natural response to loss, particularly the loss of someone or something you love. Typically, grieving is associated with the death of a loved one but any loss can cause grief, including divorce, a breakup, job loss, loss of health, the death of a pet, and more. Trying to cope with a loss of any sort can be overwhelming and can impact every aspect of your day-to-day life.
The Grieving Process
While no two people manage their grief in exactly the same way, there are 5 common stages of grief. These are:
- Denial
- Anger
- Bargaining
- Depression
- Acceptance
Try not to be concerned with what you “should” be feeling. Grief, unfortunately, does not follow a linear path and is more like a cycle. Managing grief can be a roller coaster with many ups and downs rather than just a series of stages. You do not have to experience these common stages in order (or at all) to heal.
Symptoms and Tips for Managing Them
When discussing symptoms of grief, typically we refer to the emotional response but grief has physical, cognitive, behavioral, social, cultural, spiritual, and philosophical manifestations as well. Loss affects people in countless ways, but some common symptoms can occur. Remember that your feelings are valid and the symptoms you experience are normal.
Emotional symptoms include:
- Shock and disbelief
- Sadness
- Guilt
- Fear, including panic attacks
- Anger
Physical symptoms include:
- Fatigue
- Nausea
- Insomnia
- Weight loss
- Weight gain
- Aches and pains
- Lowered immunity
When experiencing symptoms of grief it is important to prioritize taking care of yourself and being gentle with yourself. No one, including you, can tell you how to feel but don’t try to avoid your feelings. They are normal, so acknowledge and face them instead of leaving your grief unresolved. If you are having trouble expressing these feelings, try journaling or utilizing a creative outlet. Combat physical symptoms of grief by doing your best to eat right, get enough rest, and exercise.
Support During Your Time of Grief
It’s common to want to isolate yourself during your time of grief, but it is crucial to have the support of others during the healing process. Sharing your emotions surrounding your loss is important, but it does not mean you have to talk about it every time you interact with those around you if you don’t want to. Simply being around those who care about you can be comforting. Accept this comfort and support your friends and family are offering.
In addition to friends and family, there are many options for support during your time of grieving.
- Find a mental health professional with grief counseling experience such as a therapist, psychiatric professional, or grief counselor.
- Join a support group to meet others who have experienced similar situations to yours.
- If you are religious or spiritual, draw comfort from that. Partake in spiritual activities and reach out to those in your religious community.
Resources
- U.S. Crisis Call Center Helpline: 775-784-8090
- National Alliance for Grieving Children
- The Compassionate Friends Chapter Meeting Locator for finding help while grieving the loss of a child
- Managing Grief and Loss (Mayo Clinic)
- 7 Things to Remember When Dealing with Loss
Remember, you are not alone. If you are struggling with managing grief and are seeing psychiatric care, contact Shannon Psychiatry to book an appointment today.