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Coping with Grief and Loss: A Guide to Healing

Writer's picture: Tom Philp, LPC, CEOTom Philp, LPC, CEO


Grief is a universal experience, yet it feels deeply personal when it touches our lives.


The death of a loved one, the end of a relationship, or the loss of a job, home, or community are all significant life changes that reshape our emotional landscape.


While everyone grieves differently, understanding the process and adopting healthy coping strategies can ease the journey toward healing.


This article explores ways for navigating the difficult experience of grief and for finding pathways to heal.



Understanding Grief


Grief is a natural response to loss, encompassing a wide range of emotions such as sadness, anger, guilt, and even relief.


These emotions may come and go in waves, often unpredictably.


Grief is not a linear process, and as it ebbs and flows, it can often catch us off guard.


Experts often describe grief through stagesdenial, anger, bargaining, depression, and acceptance.


These stages offer a framework for understanding, but it’s important to remember they are not a strict sequence.


You may revisit some stages multiple times or skip others entirely.


Every person’s grief is unique, shaped by their personality, cultural background, relationship to the loss, individual coping style, and support system.


Acknowledging the individuality of your grieving process is a crucial step in healing.




Ways to Cope with Grief


  1. Allow Yourself to Feel


It’s essential to validate your emotions, no matter how difficult they may feel.


Suppressing emotions may provide temporary relief, but it can hinder long-term healing and lead to emotional and physical health issues.


Give yourself permission to mourn and to feel deep sadness, anger, confusion, or even moments of joy without guilt.


Recognize that emotions are a natural response to loss and that there is no “right” or “wrong” way to grieve.




  1. Seek Support 


Grieving alone can intensify feelings of isolation.


Reach out to trusted and caring friends, family members, or support groups.


Talking about your loss can be a powerful release and a way to feel connected.




  1. Establish Routines 


Loss often disrupts the normal rhythm of life.


Rebuilding routines can provide a sense of stability and normalcy.


Start small by setting consistent mealtimes, exercise schedules, or daily walks.




  1. Express Yourself 


Journaling, painting, or engaging in other creative outlets can help externalize and process your emotions.


Sometimes, expressing grief through music, art, or writing can say what words alone cannot.




  1. Take Care of Your Physical Health 


Grief can take a physical toll.


Ensure you’re eating well, staying hydrated, and getting enough sleep.


Light physical activity, such as yoga or walking, can also improve your mental well-being.




  1. Honor Your Loss 


Finding ways to commemorate your loved one or acknowledge your loss can be a healing ritual.


This could involve:

-Participating in an activity your loved one enjoyed

-Creating a memory book

-Planting a tree or garden

-Making a contribution of time or funds to a cause that honors your loss




  1. Consider Professional Help 


While grief is a normal response to loss, overwhelming or prolonged and intense symptoms might indicate complicated grief or depression.


Signs to watch for include persistent feelings of hopelessness, difficulty functioning in daily life, or thoughts of self-harm.


If you notice these symptoms, reaching out to a mental health professional can be crucial, as they can provide tools and strategies to cope more effectively.




Myths About Grief


  • Time Heals All Wounds: While time can ease the intensity of grief, active processing and support are often needed to truly heal.


  • You Should Be Over It by Now: Grieving has no timeline and is a very personal and individual experience. It’s okay to still feel sadness weeks, months, or even years later.


  • Crying Is the Only Way to Grieve: Everyone grieves differently. Some may cry, while others find solace in quiet reflection or activity.




Finding Hope After Loss


Though grief can feel all-encompassing, moments of light eventually break through.


Small joys—a kind gesture, a favorite memory, time spent with loved ones, or a moment of peace—can remind you that healing is possible.


Grief may never completely disappear, but it evolves.


With time and effort, life can regain a sense of meaning, order, and purpose.


If you’re navigating grief, remember that it’s okay to ask for help and take your time to process the loss.


Healing isn’t about forgetting but about finding ways to move forward and live fully, with the loss as part of your story.


Over time, you can learn to carry the memory of your loss while embracing life’s new possibilities.


*****


Remember, you’re not alone on this journey.


If you need immediate support, don’t hesitate to reach out to a trusted friend, counselor, or helpline in your area. 


Support is available, and healing is possible, one step at a time.



- Tom Philp, LPC & CEO   

Stonebridge Couples

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