Dr. Ali Ghahary | Family Physician

Grief is a universal human experience, a complex emotional response to loss that touches every facet of our lives. Whether it is the loss of a loved one, the ending of a cherished relationship, or even the departure of an integral part of our identity, grief can challenge us in ways we never imagined. It forces us to confront the reality of life without what or who we have lost, leaving a profound void that can seem impossible to fill.

This article aims to explore the intricate ways in which grief impacts people. We will examine both its psychological and physiological effects and delve into healthy ways to navigate through it, including the importance of counselling. Grief does not follow a linear path, and there is no one-size-fits-all method for coping, but understanding the processes involved may help individuals find their own path to healing.

The Many Faces of Grief: Understanding Its Complexity

Grief is deeply personal, and its manifestations vary widely from one individual to another. Elizabeth Kubler-Ross’s five stages of grief—denial, anger, bargaining, depression, and acceptance—offer a general framework, but these stages are not experienced in the same order, nor does everyone experience all of them. Grief is often cyclical, and people can revisit stages repeatedly, sometimes feeling different emotions within the same day.

Moreover, the type of loss plays a significant role in how one experiences grief. The death of a loved one is often the most devastating, but losses such as losing a job, a pet, or even the loss of safety following a traumatic event can all elicit profound grief. Society often focuses on bereavement after a death, but it is crucial to validate all forms of grief, as each loss presents unique challenges to those who endure it.

The Impact of Grief on Mental and Physical Health

Grief affects both the body and mind, often in complex and interrelated ways. The emotional response is usually the most apparent, but grief can also manifest in significant physiological symptoms.

Psychological Effects of Grief

Emotionally, grief can feel like an insurmountable burden. People may experience intense sadness, anger, confusion, and even a sense of numbness. Some individuals describe feeling disconnected from reality, as though they are going through life on autopilot. Anxiety can also be a significant aspect of grieving, particularly if the loss was sudden or traumatic. Fear of additional loss, fear for the future, or generalized anxiety about one’s ability to cope may all arise during the grieving process.

Grief can also have a profound impact on one’s cognitive abilities. Difficulty concentrating, forgetfulness, and a sense of mental fog are common symptoms that can disrupt daily activities. Intrusive thoughts—repeated, vivid memories of the loss—can also make it hard for individuals to focus on anything else. Such symptoms are a normal response to loss, yet they can make navigating everyday responsibilities, like work or family obligations, incredibly challenging.

Physical Effects of Grief

Physiologically, grief can take a significant toll on the body. Many people experience fatigue, sleep disturbances, changes in appetite, and a weakened immune system, making them more susceptible to illness. Headaches, stomach pain, and other somatic symptoms are common responses to prolonged emotional distress. In some cases, individuals may even experience symptoms akin to those of a heart attack, a phenomenon often called “broken heart syndrome” or stress-induced cardiomyopathy.

Sleep disruptions are particularly widespread among people who are grieving. Some individuals find it difficult to fall asleep due to overthinking, while others may sleep excessively in an attempt to escape painful emotions. Either extreme can lead to further complications, such as decreased energy levels, a lack of motivation, or increased irritability, ultimately contributing to a cycle that can be challenging to break without intervention.

Grief also often results in a disconnection from one’s own body. Many individuals describe feeling disoriented or numb, which can make it difficult to care for oneself properly. Simple tasks like eating well, exercising, or even keeping up with personal hygiene may fall by the wayside as they focus on managing the overwhelming emotional pain.

Healthy Ways to Grieve: Coping Strategies for Healing

Grieving is not about moving on or forgetting. It is about finding a way to coexist with the pain, integrating it into your life, and eventually rediscovering a sense of normalcy. Below are some healthy ways to grieve that may help individuals navigate their journey.

1. Acknowledge and Express Your Feelings

The first step in healthy grieving is allowing oneself to feel and acknowledge the wide range of emotions that accompany loss. Many people may attempt to avoid their feelings or deny their intensity because they are too overwhelming. However, suppressing emotions can prolong the grieving process and lead to physical symptoms, including increased stress and anxiety.

Expressing grief through different outlets can be incredibly therapeutic. This could be through talking to a trusted friend, writing in a journal, or even creating art or music. By giving oneself permission to mourn and express those feelings, the burden can become lighter over time.

2. Reach Out for Support

Grief can be an isolating experience, especially when people feel that those around them may not understand what they are going through. However, seeking support—whether from friends, family members, or support groups—is an essential part of the healing process. Sharing your experience with someone who listens without judgment can be comforting, and knowing you are not alone can help normalize your emotions.

Support groups are particularly beneficial for individuals who feel that their friends or family may not understand their particular type of loss. Groups for people who have lost loved ones to similar circumstances—such as a death by suicide, miscarriage, or a child’s death—can provide a much-needed sense of community. Connecting with others who have endured similar losses can help people feel understood and validated in a way that is difficult to find elsewhere.

3. Consider Professional Counselling

Counselling is an incredibly effective way to navigate grief, particularly when the symptoms are prolonged or overwhelming. Speaking with a professional allows individuals to explore their emotions in a safe, non-judgmental environment, which can help them process their feelings in a healthier way. Trained therapists can help guide people through the difficult emotions associated with grief, offering practical tools to better manage anxiety, depression, and other challenges that accompany loss.

In Canada, many therapists offer grief counselling as a specialized service, and individuals can often access these services in person or online, which makes them accessible regardless of location. Cognitive behavioural therapy (CBT) is one modality that can be particularly effective for grief, as it can help individuals reframe negative thought patterns and foster a greater sense of hope and resilience.

4. Allow Yourself to Grieve at Your Own Pace

There is no set timeline for grief. Some people may find they are able to resume regular activities relatively quickly, while others need much more time. Both experiences are valid, and comparing one’s journey to that of others can lead to unnecessary feelings of guilt or inadequacy.

Grief does not simply end one day; rather, it tends to soften over time. There may always be moments when the sadness resurfaces, particularly on anniversaries, birthdays, or during significant life events. Recognizing that it is normal to feel a resurgence of grief on such occasions can help people manage these episodes without feeling as though they are regressing.

5. Take Care of Your Physical Health

Self-care is crucial during times of grief, as physical health and emotional well-being are deeply interconnected. Even when motivation is low, simple actions such as staying hydrated, eating balanced meals, and engaging in regular physical activity can help improve mood and alleviate symptoms of grief.

Exercise, in particular, can be very beneficial for those who are grieving. Physical activity releases endorphins, which are natural mood enhancers. Even moderate activities such as walking, yoga, or swimming can help lift one’s mood and provide a much-needed break from the intensity of grief.

6. Create Rituals to Honour the Loss

Finding ways to honour the memory of a lost loved one or a significant loss can help people feel more connected to what they have lost and provide a sense of purpose in their grieving process. This could involve creating a memorial, planting a tree, or holding a special ceremony to remember them. Some individuals find comfort in continuing traditions that the deceased enjoyed, such as cooking their favourite meal on their birthday or visiting a place they loved.

Acts of remembrance can provide a meaningful outlet for grief and allow individuals to feel as though they are still maintaining a connection with their loved one. Over time, these rituals can also evolve into celebrations of life, rather than just reminders of the loss.

7. Give Yourself Permission to Experience Joy

It can be challenging to experience happiness while grieving, as people often feel that they are betraying their loss if they allow themselves to feel joy. Guilt is a common emotion during the grieving process, and many individuals struggle with the idea of moving forward with their lives after a significant loss. However, it is crucial to remember that feeling joy is not a sign of forgetting; rather, it is a sign of healing.

Grief is not about erasing the memory of what was lost but learning to carry it with love while finding new reasons to smile and move forward. Allowing oneself to engage in activities that bring happiness is an important step in reclaiming one’s life, and it is okay to experience joy even amidst sorrow.

Complicated Grief: When Grieving Becomes Chronic

While most individuals gradually adapt to life without what they have lost, some people experience what is known as complicated grief. This condition, also called prolonged grief disorder, occurs when the symptoms of grief are severe, chronic, and impair one’s ability to function in daily life. Complicated grief may include intense yearning for the deceased, difficulty accepting the loss, and a preoccupation with feelings of worthlessness or guilt.

Those experiencing complicated grief may feel stuck in their sorrow, unable to move forward despite the passage of time. They may avoid situations that remind them of the loss or, conversely, become overly preoccupied with these reminders. When grief interferes with one’s ability to engage in everyday activities or leads to prolonged emotional suffering, it is essential to seek professional help.

Treating complicated grief often requires a more intensive therapeutic approach, such as a combination of psychotherapy and medication. Cognitive behavioural therapy and grief-focused therapy are two modalities that have proven effective in helping individuals address complicated grief. Therapists trained in treating complicated grief help individuals process their emotions, confront the reality of their loss, and eventually find ways to rebuild their lives.

Supporting Someone Who Is Grieving

If you know someone who is grieving, you may be wondering how best to support them. The following tips can help you provide meaningful support to someone who is experiencing grief:

1. Be Present

Sometimes, the best support you can offer is simply being there. Grieving individuals may not always want to talk, but having someone by their side can provide immense comfort. Offer to sit with them, hold their hand, or accompany them to appointments. Let them take the lead on whether they want to talk or just need silent companionship.

2. Listen Without Offering Solutions

Many people make the mistake of trying to “fix” the grief of a loved one by offering solutions or advice. In reality, there is no solution for grief, and attempting to provide one can minimize the depth of the loss. Instead, simply listen—without interrupting, judging, or trying to change their emotions.

3. Avoid Clichés and Platitudes

Phrases like “Everything happens for a reason” or “They’re in a better place” are often intended to provide comfort, but they can come across as dismissive or hurtful. Instead of offering clichés, acknowledge the person’s pain by saying something like, “I can’t imagine how hard this is for you, but I’m here if you need anything.”

4. Help with Practical Tasks

Grief can make it difficult to focus on day-to-day responsibilities. Offering to help with practical tasks—such as cooking, cleaning, running errands, or taking care of children—can alleviate some of the burdens that grieving individuals face. Even small gestures can be incredibly impactful during this difficult time.

5. Be Patient

Grief does not have a timeline, and the person you are supporting may need more time than you expect to work through their emotions. They may also experience good days followed by difficult ones. Be patient and let them grieve at their own pace without imposing expectations on when they “should” be feeling better.

Moving Forward: Finding Meaning After Loss

While grief can feel all-consuming, there often comes a point when individuals begin to see glimmers of hope and start to rebuild their lives. This does not mean the grief disappears; instead, they learn to carry it with them in a way that allows them to continue moving forward.

For many, finding meaning in the loss is an essential aspect of healing. This might involve dedicating oneself to a cause that the deceased cared about, creating something in their memory, or using the experience to help others who are grieving. Finding a sense of purpose after loss can help individuals redefine their lives and create something meaningful out of their pain.

Grief is a testament to love. It is an expression of how much someone or something meant to us, and it deserves to be honoured as such. Navigating grief is never easy, and it often leaves people forever changed. However, through healthy coping mechanisms, support, and time, it is possible to carry the memory of what was lost while still finding joy and purpose in the life that remains.

Conclusion: Embracing Grief as Part of the Human Experience

Grief is a complex, deeply personal journey that touches every aspect of our lives. It impacts us emotionally, mentally, and physically, often in profound ways that challenge us to our core. However, by acknowledging our emotions, seeking support, and allowing ourselves to grieve in our own time and manner, we can find ways to heal.

Healthy coping strategies such as reaching out for support, seeking professional counselling, engaging in self-care, and finding ways to honour the loss can all help individuals navigate through grief. It is important to remember that there is no right or wrong way to grieve, and each person’s journey is unique.

Ultimately, grief is an expression of love, a reminder of how deeply we have cared. Embracing it as part of the human experience can help us move forward while keeping the memory of what we have lost alive in our hearts.

If you or someone you know is struggling with grief, consider reaching out for professional help. Support is available, and no one has to endure the pain of loss alone. Whether through therapy, support groups, or simply connecting with others who understand, help is always available, and hope for healing remains within reach.