5 Ways to Cope with Grief and Loss

Welcome to the Self Reflections Blog. At Self Reflections, we deeply understand the profound impact grief and loss can have on your life. Whether it's the loss of a loved one, a relationship, a pet, or even a cherished dream, grief touches all of us at some point. It's a universal experience, yet it manifests uniquely for every individual.

In this article, we aim to explore the intricacies of grief with sensitivity and care. Together, we’ll uncover the different ways grief impacts our lives—emotionally, behaviorally, and cognitively—and share practical ways to cope. Let’s step into 2025 with understanding, compassion, and the tools to navigate this journey.

Last month’s Self Reflections Podcast also delved into this topic, with an inspiring episode on resilience after loss. Be sure to tune in on YouTube or Spotify to hear real stories and strategies for finding hope after heartbreak.

What is Grief?

Grief is the emotional, physical, and behavioral response to losing something or someone important to us. It’s not confined to the death of a loved one—grief can arise from various forms of loss, such as divorce, the end of a friendship, or even losing a job or home.

At its core, grief is an acknowledgment of love and attachment. The deeper the bond, the more profound the grief. For most people, grief ebbs and flows over time, eventually becoming less intense. However, for others, it can remain a persistent and heavy weight, making it difficult to engage with daily life.

Understanding the Stages of Grief

Grief is not linear, but certain emotional patterns often emerge, as described by psychiatrist Elizabeth Kübler-Ross in her Five Stages of Grief. Recognising these stages can help you better understand your emotions:

Denial: The initial shock or disbelief that the loss is real. Denial acts as a buffer, allowing you to process the reality of the situation more gradually.
Anger: As the reality of loss sets in, feelings of frustration or injustice may arise. This anger may be directed at others, yourself, or even the universe.
Bargaining: In an attempt to regain control, you may find yourself thinking in “if only” terms—imagining scenarios where the loss could have been avoided.
Depression: A stage of deep sadness or hopelessness, where the weight of loss can feel overwhelming. You may withdraw socially or struggle to find joy in daily life.
Acceptance: This is not about "moving on" but rather integrating the loss into your life. Acceptance allows you to live alongside your grief while beginning to find moments of peace and healing.

How Grief Impacts Us

Grief affects every aspect of our being—our emotions, thoughts, and behaviours.

1. Emotional Changes

Grief often stirs up a whirlwind of emotions, from sadness and guilt to anger and relief. It’s not uncommon to feel numb or overwhelmed by the intensity of your feelings.

Takeaway: Remember, all emotions in grief are valid. Feeling a mix of sadness and even moments of happiness is part of the healing process.

2. Cognitive Changes

Grief can cloud your thoughts, making it difficult to focus, remember, or make decisions. You might experience a sense of mental "fog" or intrusive, distressing thoughts.

Takeaway: Be patient with yourself during this time. Your brain is processing a significant emotional event, and clarity will return in time.

3. Behavioral Changes

Grief can disrupt your daily routines, making it hard to eat, sleep, or fulfill obligations. You may find yourself withdrawing from loved ones or engaging in escapist behaviors like excessive phone use, drinking, or binge-watching TV.

Takeaway: Small, consistent efforts to care for yourself—like eating regular meals or taking short walks—can help you regain a sense of routine and stability.

Coping With Grief: Practical Strategies

Prioritise Healthy Habits:
Caring for your physical health helps support emotional healing. Maintain a balanced diet, stick to a sleep routine, and incorporate regular exercise. Limit substances like alcohol or caffeine, which can amplify emotional lows.
- Tip: Try calming activities like yoga or nature walks to ease physical tension and ground your emotions.
Create Space for Grief:
While distractions can temporarily numb the pain, it’s important to create time to process your emotions. Journaling, meditating, or engaging in creative outlets like art or music can help release pent-up feelings.
- Tip: Set aside even just 15 minutes a day to sit with your emotions, free of distractions.
Stay Connected:
Isolation can worsen feelings of grief. Reach out to friends, family, or support groups who can listen without judgment and offer comfort.
- Tip: Sometimes, just sitting in silence with someone who cares can be healing in itself.
Seek Professional Support:
Therapy can provide a safe space to navigate the complexities of grief. Techniques like Narrative-Based Therapy, Acceptance and Commitment Therapy (ACT), and Cognitive Behaviour Therapy (CBT) are effective in helping individuals process and cope.
- Tip: If you’re experiencing prolonged grief or find it hard to function, reaching out to a professional is a crucial step.
Engage in Rituals of Remembrance:
Honouring your loss can help create meaning and connection. This could include lighting a candle, visiting a special place, or writing a letter to your loved one.
- Tip: Turn remembrance into a shared activity by involving family or friends in celebrating the life of the person or thing you’ve lost.

Moving Forward with Grief

It’s a common misconception that we "move on" from grief. The reality is that grief often becomes a part of who we are, shaping us in new ways. Over time, it softens and becomes a companion rather than an obstacle.

Grief is a testament to the love and value you placed on what was lost. While it may always be with you, it’s possible to live a fulfilling life alongside it.

If you’ve experienced complicated or prolonged grief—such as losing a child, witnessing a traumatic event, or navigating unexpected loss—know that you don’t have to go through it alone. Therapy can help create a pathway forward, even when the road feels unclear.

Seeking Support and Stories of Resilience

If grief has touched your life and you’re ready to explore support, Self Reflections is here for you. Our clinicians work compassionately with individuals facing loss, guiding them through tailored strategies to cope and heal.

This month’s Self Reflections Podcast features an inspiring story of resilience through loss, highlighting the strength it takes to keep moving forward. Tune in on YouTube or Spotify to hear this moving conversation, and let it remind you that you’re not alone in your journey.

Join the Conversation

We’d love to hear your thoughts and experiences with grief. How do you honour your losses or find ways to cope? Join us on our social media channels to share your reflections and connect with a community of understanding and support.

Let’s navigate grief together, finding meaning, healing, and hope as we navigate 2025.

Warm wishes,

The Self Reflections Team