Losing someone close to you is very painful. You may feel all kinds of difficult emotions and sometimes it may seem like the pain and sadness you feel are just so overwhelming they will never end. At times it might even feel like you’re going mad. These are normal reactions to any significant loss, whatever the cause.
What is grief?
Grief is the emotional pain you feel in response to a significant loss. The more significant the loss, the greater the pain and the longer it takes to recover. It doesn’t matter if the loss is through death, separation, divorce or circumstances, we grieve all significant losses.
While most people would associate grief with the passing of someone close, other causes of grief include:
How do we grieve?
There is no set pattern of grief. Everyone grieves differently and at a different pace. No two losses will be the same, even for the same person. The grieving process takes time. Healing happens gradually. It can’t be forced or hurried. There is no “normal” timetable for grieving. It can take anything from six months to three years or more to get back to something like normal (although it might a new and different ‘normal’). Be patient and allow the grieving process to happen naturally.
The stages of grief
In 1969, a psychiatrist called Elisabeth Kübler-Ross identified what has been termed “The five stages of grief”:
- Denial: “This can’t be happening to me.”
- Anger: “Why is this happening? Who is to blame?”
- Bargaining: “Make this not happen, and in return, I will ____.”
- Depression: “I’m too sad to do anything.”
- Acceptance: “I’m at peace with what happened.”
It’s a common misconception that we should go through all these stages one after the other, but that’s not true. People move in and out of each stage as time progresses and sometimes miss one or more stages entirely!
We used to think that grief would get smaller over time, but it seems more accurate to say that our lives grow around the grief so it no longer consumed us. The BBC made a video which can help explain how many people experience grief and our handout, Growing Around Grief, explains it further.
Common symptoms of grief
As has been said, every loss is unique and there is no predefined set of symptoms that will describe your grief. However, some of the most common symptoms include:
- Shock: At first, you might feel totally numb and unable to take in what has happened. Many people are surprised that they feel nothing at all. That is totally normal and very common. Give yourself time: other feelings will come.
- Disbelief/denial: It can be hard to accept what happened. Your mind just doesn’t want to believe it, so might try to deny the truth of it. If you have lost someone close, you might still expect them to walk through the door or be on the other end of the ‘phone. It can take a surprisingly long time for these feelings to pass. Sometimes years.
- Sadness/tearfulness: Profound sadness is probably the most universally anticipated symptom of grief. You might feel empty, despairing, yearning, or experience a deep, deep sense of loneliness. You might find you are more emotionally unstable, crying at the drop of a hat. Or you might not. Not everyone experiences grief in this way.
- Guilt/shame: You might feel shame or guilt because of things you said or did while the person was with us. Or, for the things you wish you had said or done, but now it’s too late. Sometimes people feel guilt or shame for some of the feelings they do experience (e.g. feeling relieved when the person died after a long, difficult illness).
- Anger/resentment: It is common to feel angry and resentful, even if no one was to blame for the loss. You might be angry with yourself, God, the doctors, or even the person who died for abandoning you. Or, you might just be angry, without a focus to the anger. That’s normal, too.
- Responsibility: We can often blame ourselves for causing the loss, even when it was not our fault. “If only I had _____ then they wouldn’t have _____ and they would still be with us.” It’s such a common thought. That doesn’t make it true, though.
- Fear and panic: A major loss can trigger a host of worries, anxieties and fears, even panic attacks. The death of a loved one can trigger fears about your own mortality, of facing life without that person, or about the responsibilities you now face alone.
- Questioning your faith: While faith can bring great comfort in loss, it’s very common for the loss to raise doubts, fears and questions, too.
- Physical ailments: You may experience such things as fatigue, nausea, lowered immunity, loss/gain in weight, general aches and pains, insomnia and other physical problems.
Dealing with grief
Everyone deals with grief differently and in their own timescale. Even within families, no two people will grieve in quite the same way, though there may be strong similarities. So, don’t be alarmed or anxious if you seem to be grieving in a different way, or on a different timescale, compared to those around you. There is no “right way” to grieve.
When we are struggling with intense emotional pain, it can be tempting to try to numb the feelings with alcohol, drugs, or food, or by throwing ourselves into work or some other activity. While they might seem to help in the short-term, they don’t help you heal, they just mask the pain. In the longer term, they make healing harder and can lead to depression, anxiety, addiction and even emotional breakdown.
What can I do to help myself?
Here are things that other people have found helpful in coming to terms with their loss, helping them heal:
- Give yourself time: Grieving is a slow process. Accept how you are feeling today, and try not to “push the river”. There is nothing you can do to speed up the process, so give yourself the time you need.
- Talk with others: It’s important that you continue to meet with and talk friends and family. Don’t be afraid to talk about the person you have lost. It’s an important part of the grief process.
- Take care of yourself: Even though you might not want to, it’s important you continue to eat well, get enough sleep and exercise regularly.
- Continue your hobbies: Getting back to the activities you enjoy will help you reestablish a sense of normality and can bring moments of joy.
What if I don’t cry?
While outward tears and strong displays of emotion are almost seen as synonymous with grieving, not everyone grieves that way. Allow yourself to experience the emotions you do have, rather than chasing the ones you are not experiencing right now.
How long is too long?
There is no timetable to grief and no two people (or two losses) are alike. Your age, personality, belief system and support network all impact how you grieve. The type of loss is a factor too. It often takes longer to mourne the death of someone close (and that includes pets) than to grieve, say, the end of a romantic relationship.
Will life ever get back to normal?
While life may return to normal quite quickly after a relatively small loss, other losses can have a much greater impact. Some losses are life-changing. If you have lost your life-partner, your health or mobility, life might never be quite the same again. That doesn’t mean that you will never be happy again, or that life is not worth living (even if it feels that way now). Over time, you will heal and begin to find a new “normal”. It is a slow process, but a new day will come.
When to seek help
There may be times when it takes all you have to get through the day. Maybe you just don’t want to face life without the one you have lost. If these are fleeting or only occasional, it’s not a cause for concern. They are part of the grieving process. However, if you are experiencing any of the following:
- struggling to cope with life
- finding it hard to manage your daily tasks like going to work or cleaning the house
- thinking about harming yourself or ending your own life
- unable to stop blaming yourself
then it’s important to seek professional help. Remember, the Samaritans are available 24-hours a day on 116123 and would be happy to hear from you. You can also consult your GP, who might refer you to for counselling.
Counselling can help
Counselling can give you a space to speak of your loss, a place where you can cry, talk, laugh and share what they meant to you. it can give you a place you can begin to rebuild your life, eventually finding your new ‘normal’, for things won’t ever be the same again.
If you would like to know more about how counselling might help you, or if you would like to make an appointment, you’re welcome to complete the contact form, call us on 0151 329 3637 or email firstname.lastname@example.org. We would love to hear from you.