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How to Deal with Grief & Coping Strategies for Comfort After Loss

By: Karina Thadani • Edited by: Erin George, MFT • 6 cited sources • Updated Oct 14, 2024

Dealing with grief is a normal, often inevitable part of the human experience. And yet, knowing that inevitability doesn’t make the grieving process any easier. For many people, grief encompasses a wide range of emotions, from sadness and confusion to anger and guilt.  Whether it’s triggered by the loss of a loved one, the end of an important relationship, or a major life change, there’s no single answer on how to deal with grief. 

While healing looks different for everyone, you can help manage emotions with the right coping strategies. In this article, we’ll take a closer look at the effects of grief and explore practical tips designed to help you navigate grief and find solace as you heal. 

What is Grief?

Before we examine how to cope with grief, it’s important to understand what grief is. Put simply, grief is sorrow or emotional suffering experienced after a major loss. It may be triggered by a number of situations, including the following:

• Loss of a loved one
• Divorce
• Terminal illness diagnosis
• Job loss
• Traumatic event/accident 
• Job loss
• End of a relationship

Is There a Right or Wrong Way to Grieve?

When depicting grief, movies and television shows often paint a singular picture. Characters are usually seen being sad for a limited amount of time before returning to their regular lives.

In reality, there’s no right or wrong answer for coping with grief, and everyone has their own unique timeline. Whether your grief process involves crying, being angry, or expressing minimal emotions, it’s completely valid. 

Grief can move at different speeds for different people, too. While some may take years to process a range of emotions, others experience going from feelings of hopelessness and sadness to laughter in a span of minutes. This is all normal and the mind and body’s way of reacting to the trauma of significant loss. One of the best ways to begin a grief journey is to remind yourself that it’s okay to feel however you’re feeling. There are no wrong answers.

Erin L. George, MA-MFT

Symptoms of Grief: Knowing What to Expect After Loss 

Grief can take a toll on every element of your being, from your physical body to your mental wellness. Let’s look at some common symptoms of grief.

Common Physical Symptoms of Grief

The emotional stress of grief can develop into the following physical symptoms:

• Fatigue, dizziness, or lightheadedness 
• Shortness of breath
• Loss of appetite 
• Stomach pain and digestive issues
• Insomnia and trouble sleeping
• Stress-induced headaches and muscle pains
• Weakened immune system
• Panic attacks
• Decreased libido

It’s important to note that physical symptoms can be influenced by preexisting health conditions. If you’re concerned about your physical health, consult a medical professional. 

In fact, grief can be serious enough to trigger new disease, such as celiac disease in people who carry the gene for it. Loss can also bring on a variety of mental illnesses, from PTSD to generalized anxiety disorder. For this reason, it’s especially important to make your health a priority during grief. While you may not have an appetite, eating healthy meals and getting regular sleep while maintaining routines will help in the long run.

Erin L. George, MA-MFT

Common Emotional Symptoms of Grief

As mentioned earlier, grief is often accompanied by a wide range of emotions, such as:

• Sadness and despair
• Confusion, shock, and disbelief
• Depression and feelings of hopelessness
• Anger and frustration 
• Guilt and regret
• Longing and yearning 
• Loneliness and isolation
• Anxiety and fear 

Many people experience multiple emotions at once, some of which can be conflicting. For example, you can mourn a loss while feeling angry at the person you lost. If you’re unsure how to navigate these emotions, coping mechanisms can help. 

Coping Strategies for Grief to Ease the Pain

There’s no magical cure for grief — it’s not something you can turn on or off. Rather, it’s a complex feeling that can affect you at any time, even years after the loss. While you may not be able to stop grieving, you can mitigate those emotions and promote healing with the right strategies. Here are some top methods for coping with grief. 

Maintain Healthy Lifestyle Habits

Due to the overwhelming nature of grief, it’s easy to neglect your health and well-being. However, not taking care of yourself physically will only exacerbate negative emotions. Try to implement the following beneficial lifestyle habits:

• Healthy diet: Consuming large amounts of junk food can exacerbate the depression and stress symptoms associated with grief ^[1]. 
• Regular exercise: According to Harvard Medical School, just 15 minutes of running or an hour-long walk improves mood and lowers the risk of depression^[2].
• Proper sleep: Getting enough sleep can elevate mood, reduce stress and lower the risk of illness^[3]. 

Engage in Self-Care

Engaging in self-care or activities you enjoy can help cope with sadness, anger, and isolation. Common examples include relaxing, taking baths, practicing hobbies, and spending time with friends or family members.  

Set Boundaries

You’ve probably heard the phrase, “It’s okay to not be okay.” Dealing with grief is difficult, and you’re allowed to take your time. Be mindful of your emotional capacity, and don’t be afraid to set boundaries, or establish limitations for your own protection. These boundaries can be physical (such as removing yourself from a social event) or emotional (such as clearly establishing your emotions and telling someone you need space). 

Talk About Your Feelings

Setting boundaries is important — however, be sure you’re not shutting people out in the process. Bottling up your emotions and avoiding others can increase negative feelings (such as anger or guilt) and promote isolation. Expressing your emotions, whether it’s with a trusted loved one or a therapist, can help you work through them.  

Contact a Professional 

While talking to loved ones is helpful, professionals can offer extra guidance and support. In grief therapy, for example, trained therapists help you work through your emotions by discussing them and providing valuable advice. They can also teach you grief coping skills tailored to your unique needs.

Grief therapists can also offer recommendations to group grief therapy sessions, where you’ll be able to meet with others who are experiencing many of the same emotions, helping you feel less alone and broadening your support network. According to the American Psychiatric Association, over 75% of people in therapy benefit from it^[4]. 

Common Questions About Grief

Finding Comfort After Loss and Embracing New Chapters

If there’s one word that describes grief, it’s “complex.” Emotions can be conflicting, the extent of grief varies, and, in many cases, it’s an ongoing process. Although the feelings of grief may never go away fully, coping strategies can help manage those overwhelming emotions and promote healing and happiness. By practicing a healthy lifestyle, finding social support, and seeking out professional help when needed, you can find comfort after loss and embrace a new chapter of resilience, hope, and strength. 

Written by Karina Thadani

Karina Thadani is a graduate in English and Political Science from Boston College with over eight years of experience in writing. She has experience with a diverse range of subjects, including law, health care, mental health, and science. In her downtime, she enjoys reading, traveling, and spending time with her dog.

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Edited by Erin George, MFT

Erin L. George, MFT, holds a master's degree in family therapy focusing on group dynamics in high-risk families. A court-appointed special advocate for children, she is passionate about helping families restore and find healthy connections.