Grief is a natural response to losing someone or something deeply meaningful. It may follow the death of a loved one, separation, miscarriage, loss of health, or any major life change. Though painful, grief is a part of healing. Knowing what to expect—and how to cope—can make the journey easier.
What Is Grief?
Grief is a combination of emotional, physical, and behavioural reactions such as:
Sadness, guilt, anger, or numbness
Fatigue, heaviness in body, sleep or appetite changes
Difficulty concentrating
Withdrawal from others
There is no universal timeline for grief. Each person moves through it at their own pace.
Types of Grief
1. Normal Grief
The pain gradually decreases as the person adapts to life after the loss.
2. Anticipatory Grief
Grief experienced before an expected loss, such as during terminal illness.
3. Complicated or Prolonged Grief
When intense grief continues for months and disrupts daily functioning.
4. Disenfranchised Grief
Grief that society may not recognise openly—breakups, pet loss, miscarriages.
Stages of Grief
Not everyone experiences all stages, and they may occur in any order:
Denial, Anger, Bargaining, Depression, Acceptance.
How to Cope with Grief
Grief does not disappear overnight, but the following strategies can help:
1. Allow Yourself to Feel
Suppressing emotions prolongs suffering. Crying, talking, or expressing sadness is normal.
2. Lean on Support
Speak to trusted family members, friends, or support groups. Sharing reduces emotional burden.
3. Take Care of Your Body
Maintain regular meals, sleep, hydration, and gentle physical activity. Physical health influences emotional recovery.
4. Create Rituals of Remembrance
Lighting a candle, writing a letter, or keeping a memory box helps process loss.
5. Avoid Major Decisions Immediately
Give yourself time before committing to significant financial or personal changes.
6. Stay Connected to Routine
Daily structure—work, self-care, prayer, or hobbies—provides stability.
7. Seek Meaning
Over time, many find healing in reflecting on the loved one’s values, memories, or lessons.
8. Professional Help
If grief feels overwhelming, seek a psychiatrist or psychologist. Therapies like grief counselling, CBT, and supportive therapy can be extremely effective. Medication may be needed for severe anxiety or depression.
When to Seek Help Immediately
Contact a mental health professional if you experience:
Persistent sadness for more than 2 months
Thoughts of self-harm
Inability to function at home or work
Intense guilt, hopelessness, or anger
Panic attacks or severe sleep disturbances
You Can Heal
Grief is deeply personal, but no one has to go through it alone. With support, patience, and the right guidance, healing and acceptance are possible.
For appointments:
Dr. Shailaja Bandla
MBBS MD Psy FPM
Consultant Psychiatrist
Capital Hospitals
9441619938