{"id":20083,"date":"2023-01-01T17:46:43","date_gmt":"2023-01-01T22:46:43","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20083"},"modified":"2023-03-03T14:52:19","modified_gmt":"2023-03-03T19:52:19","slug":"healthy-grieving-how-to-cope-with-loss","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/healthy-grieving-how-to-cope-with-loss\/","title":{"rendered":"Healthy Grieving: How to Cope with Loss"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Grief is a normal, if unwelcome, part of life. <\/span><span style=\"font-weight: 400;\">This <\/span><a href=\"https:\/\/www.apa.org\/monitor\/2020\/06\/covid-grieving-life\"><span style=\"font-weight: 400;\">deep sadness<\/span><\/a><span style=\"font-weight: 400;\"> is our emotional response to loss, be it the loss of a loved one, a beloved job, or a change in circumstances that alters our sense of security and place in the world. The COVID-19 pandemic, which has taken millions of lives and upended stability for people all over the world, has caused a <\/span><a href=\"https:\/\/www.zocdoc.com\/blog\/is-grief-the-next-epidemic\/\"><span style=\"font-weight: 400;\">sense of enduring grief<\/span><\/a><span style=\"font-weight: 400;\"> for many.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most of us will feel grief at some point in our lives, but there are ways to cope with it so that it doesn\u2019t take over your life. Psychologists who study grief <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6844541\/\"><span style=\"font-weight: 400;\">distinguish<\/span><\/a><span style=\"font-weight: 400;\"> between \u201cnon-complicated grief,\u201d where the bereaved suffer from sadness but are resilient in continuing on with life, and \u201ccomplicated grief disorder,\u201d which like depression can have prolonged and debilitating symptoms.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re experiencing loss, a psychologist or therapist can help you move through it. Otherwise, the following healthy strategies can help you mourn loss while still moving forward in your life.\u00a0<\/span><\/p>\n<hr \/>\n<h3>What causes grief?<\/h3>\n<p><span style=\"font-weight: 400;\">Grief is a deep emotion experienced in the wake of profound loss. Because grief can manifest in different ways for different people or at different times, <\/span><a href=\"https:\/\/positivepsychology.com\/grief-stages\/\"><span style=\"font-weight: 400;\">psychologists classify the symptoms of grief<\/span><\/a><span style=\"font-weight: 400;\"> into five categories: cognitive, emotional, physical, lifestyle, and interpersonal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We commonly associate grieving with the death of a close friend or family member, but there are <\/span><a href=\"https:\/\/cmhc.utexas.edu\/griefloss.html#differentkindloss\"><span style=\"font-weight: 400;\">many causes for grief<\/span><\/a><span style=\"font-weight: 400;\">. These include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Death of a pet\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Death of a classmate or colleague\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relationship breakup or divorce\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Illness of a loved one\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moving to a new place or home\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Losing a job or beginning an unfamiliar new one\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leaving school or graduating\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Illness or ill health\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Physical impairment or injury\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Experiencing a traumatic incident or accident<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loss of financial security\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loss of one\u2019s home or community from natural disaster or armed conflict\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Large-scale trauma like a mass shooting or fire, even for those not directly affected<\/span><\/li>\n<\/ul>\n<h3>What are the effects of grief?<\/h3>\n<p><span style=\"font-weight: 400;\">Many symptoms of grief are familiar and easy to recognize, like a feeling of deep sadness, crying frequently or trouble sleeping. Here are some other <\/span><a href=\"https:\/\/store.samhsa.gov\/sites\/default\/files\/d7\/priv\/sma17-5035.pdf\"><span style=\"font-weight: 400;\">common effects of grief<\/span><\/a><span style=\"font-weight: 400;\">, some of which you may not be familiar with:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling numb or empty\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling angry\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loss of appetite\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nightmares or night terrors\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trembling or shaking\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle weakness\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dry mouth\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty breathing\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Panic attacks\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack of interest in activities\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhaustion\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For most people, symptoms of grief will begin to ease over time. But for some people, the grief symptoms endure for months or even years, disrupting a person\u2019s ability to lead a normal, healthy life. This is a clinical diagnosis called complicated grief disorder or <\/span><a href=\"https:\/\/www.psychiatry.org\/patients-families\/prolonged-grief-disorder\"><span style=\"font-weight: 400;\">prolonged grief disorder<\/span><\/a><span style=\"font-weight: 400;\">, and it\u2019s characterized by enduring feelings of emotional numbness, difficulty reintegrating into daily life and social settings, and identity disruption, as if a part of oneself has been lost. Those experiencing prolonged grief disorder should work with a <\/span><a href=\"https:\/\/www.zocdoc.com\/psychologists\"><span style=\"font-weight: 400;\">trained mental health professional<\/span><\/a><span style=\"font-weight: 400;\"> to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25338187\/\"><span style=\"font-weight: 400;\">treat their symptoms<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<hr \/>\n<h3>Healthy coping is key<\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559031\/\"><span style=\"font-weight: 400;\">Coping mechanisms<\/span><\/a><span style=\"font-weight: 400;\"> are any thoughts or behavior used to overcome stress, grief, or other emotional difficulties. Not all coping mechanisms are healthy, however. Some people turn to solutions like addictive drugs, alcohol, or codependent relationships to handle their stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy coping mechanisms, on the other hand, will help you gradually move on from grief and find ways to mourn your loss while still moving forward in your life. Below are some coping mechanisms that can help you grieve in a healthy way:<\/span><b><\/b><\/p>\n<p><em><strong>Accept your feelings\u00a0<\/strong><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Grief is a difficult feeling, but it is often necessary in order to process and recover from a serious loss. It is often accompanied by a series of other uncomfortable feelings like anger, resentment or denial. Rather than pushing down these feelings, <\/span><a href=\"https:\/\/www.washington.edu\/counseling\/2020\/06\/08\/the-stages-of-grief-accepting-the-unacceptable\/\"><span style=\"font-weight: 400;\">accepting them<\/span><\/a><span style=\"font-weight: 400;\"> will help you make peace with the reality of the situation, and allow you stop fighting yourself internally.\u00a0<\/span><\/p>\n<p><strong><em>Express your feelings\u00a0<\/em><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Finding ways to share how you are feeling can help you cope with grief. This might mean talking with a therapist or loved one about what you\u2019re going through, but here are some other creative ways to express your feelings.\u00a0<\/span><span style=\"font-weight: 400;\">For instance, <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1745691617707315\"><span style=\"font-weight: 400;\">writing creatively about your feelings<\/span><\/a><span style=\"font-weight: 400;\"> has been found to have therapeutic benefits. You can also express your feelings through art, like painting, poetry, or sculpture. An <a href=\"https:\/\/www.zocdoc.com\/procedure\/art-therapy-2537\">art therapist<\/a> can help you find ways to express your grief through creativity.\u00a0<\/span><\/p>\n<p><em><strong>Turn to friends and family<\/strong><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Grief can cause a sense of loneliness or withdrawal, so if you\u2019re struggling with a loss, it\u2019s important to stay connected with friends and family. Social support systems have been found to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8158955\/\"><span style=\"font-weight: 400;\">promote emotional and mental well-being<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re grieving, don\u2019t be afraid to reach out to those you know and share your feelings. Simply having a loving shoulder to cry on can make a big difference in overcoming grief.\u00a0<\/span><\/p>\n<p><em><strong>Establish a routine<\/strong><\/em><\/p>\n<p><span style=\"font-weight: 400;\">While your routine may be upended by the traumatic loss you\u2019ve experienced, finding a \u201cnew normal\u201d will help your body and mind <\/span><a href=\"https:\/\/www.cdc.gov\/mentalhealth\/stress-coping\/grief-loss\/index.html\"><span style=\"font-weight: 400;\">cope with the big changes in your life<\/span><\/a><span style=\"font-weight: 400;\">. Creating a routine will help reduce stress and anxiety throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That doesn\u2019t mean you have to avoid thinking about your grief: try working in a daily ritual that honors and acknowledges your loss, such as lighting a candle, saying a prayer or writing something down.<\/span><b><\/b><\/p>\n<p><strong><em>Take care of your physical health<\/em><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Our physical, mental, and emotional health are all closely connected. Even when we feel down, it\u2019s important <\/span><a href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/how-to-overcome-griefs-health-damaging-effects\"><span style=\"font-weight: 400;\">not to let our physical health decline<\/span><\/a><span style=\"font-weight: 400;\"> \u2013 this can make the symptoms of emotional hardship even worse.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To care for your physical health while grieving, maintain a healthy, well-balanced diet and avoid the temptation to load up on high-carb comfort foods. Follow a regular bedtime routine to ensure you\u2019re getting enough sleep, and get light exercise several times a week. Even going for a walk can help you maintain better physical health.\u00a0<\/span><b><\/b><\/p>\n<p><strong><em>Join a support group<\/em><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">While grieving may make you feel alone, there are many other people struggling with similar experiences, and connecting with them can be a great way to heal. <\/span><a href=\"https:\/\/www.zocdoc.com\/doctors\/grief-group-therapy\"><span style=\"font-weight: 400;\">Find a local grief therapy group<\/span><\/a><span style=\"font-weight: 400;\">, where you\u2019ll meet regularly with other people experiencing grief and loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In studies, <\/span><a href=\"https:\/\/www.apa.org\/monitor\/2012\/11\/power\"><span style=\"font-weight: 400;\">group therapy has been found<\/span><\/a><span style=\"font-weight: 400;\"> to help improve mental health outcomes by improving social networks, reducing stigma, and providing a reprieve from isolation or feelings of alienation.\u00a0<\/span><b><\/b><\/p>\n<p><em><strong>Talk to a psychologist<\/strong><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Talking with a professional who is trained in mental health counseling and treatment can be a huge help in overcoming grief. They will help you talk through your struggles, find healthy and effective coping mechanisms, and monitor your progress.<\/span><\/p>\n<p><a href=\"https:\/\/www.zocdoc.com\/psychologists\"><span style=\"font-weight: 400;\">Working with a psychologist<\/span><\/a><span style=\"font-weight: 400;\"> may be helpful for identifying your symptoms and understanding the mechanisms of your grief. A <\/span><a href=\"https:\/\/www.zocdoc.com\/procedure\/bereavement-grief-counseling-1874\"><span style=\"font-weight: 400;\">professional grief counselor<\/span><\/a><span style=\"font-weight: 400;\"> is another option for working through your emotional struggles with a provider.<\/span><b><\/b><\/p>\n<p><strong><em>Give yourself time<\/em><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Grief is a normal, healthy response to traumatic experiences. It won\u2019t disappear overnight, and that\u2019s okay. Give yourself time to heal, without judgment or self-criticism. While people experiencing grief after a big loss may find most of their symptoms alleviated after six months, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/6850720_The_time_course_of_grief_reactions_to_spousal_loss_Evidence_from_a_national_probability_sample\"><span style=\"font-weight: 400;\">it\u2019s normal to still think about the loss<\/span><\/a><span style=\"font-weight: 400;\">, or have feelings about it, years afterwards.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No matter how long it takes, finding coping mechanisms for your grief will help you be resilient in the face of hard experiences.\u00a0<\/span><\/p>\n<hr \/>\n<h1 style=\"text-align: center;\">Need a doctor\u2019s appointment? Find one on\u00a0<a href=\"https:\/\/www.zocdoc.com\/\">Zocdoc<\/a>.<\/h1>\n","protected":false},"excerpt":{"rendered":"<p>While grief is difficult to grapple with, there&#8217;s help out there. <\/p>\n","protected":false},"author":67,"featured_media":20084,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[12,103,41],"class_list":["post-20083","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-anxiety","tag-prep","tag-mental-health","reviewer-dr-nassim-assefi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Healthy Grieving: How to Cope with Loss - Guides<\/title>\n<meta name=\"description\" content=\"While grief is difficult to grapple with, there&#039;s help out there. 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