
Photo Credit: Craig Field Photos
Grief is a deeply personal journey that can impact our mental health in profound ways. Whether it’s the loss of a loved one, a friend, or even a major life change, grief can be overwhelming, affecting every part of our lives. While grieving, it’s normal to feel sadness, anger, confusion, and even numbness. These responses are all part of the natural healing process, but without support, they can weigh heavily on our mental well-being.
In this post, we’ll explore how grief and loss affect mental health and discuss strategies to help you navigate this challenging time while prioritising your emotional well-being.
The Mental Health Impact of Grief and Loss
Grief affects everyone differently, but it often involves a mix of emotional, physical, and psychological responses. Some common mental health impacts of grief include:
Emotional Instability: Feelings of sadness, anger, guilt, and even relief can come and go in waves. These emotions may feel all-consuming at times, affecting mood and daily routines.
Cognitive Difficulties: Grief can make it difficult to concentrate, remember things, or make decisions. Many people describe a “fog” that makes daily tasks feel insurmountable.
Physical Symptoms: Headaches, fatigue, nausea, and changes in appetite or sleep patterns are all common physical responses to grief.
Increased Risk of Depression and Anxiety: Prolonged or complicated grief can trigger or exacerbate mental health conditions like depression or anxiety, especially if feelings of hopelessness or despair become overwhelming.
It’s important to remember that grief doesn’t follow a linear path. There’s no timeline or “right” way to grieve, and what helps one person may not be effective for another. Acknowledging your unique experience of grief and giving yourself permission to feel is a crucial first step in healing.
Strategies for Coping with Grief
Grieving is a process that takes time, patience, and compassion. Here are some strategies that may help support mental well-being while coping with loss:
Allow Yourself to Feel
Suppressing emotions or “staying strong” for others may seem necessary, but it’s important to allow yourself to experience the full range of your emotions. Grief brings a mix of feelings—sadness, anger, even moments of joy when remembering fond memories. Letting yourself feel these emotions without judgment or self-criticism can help release some of the weight they carry.
Seek Social Support
You don’t have to go through grief alone. Friends, family, and support groups can provide comfort, companionship, and understanding. Sometimes, simply sharing memories of your loved one or expressing your feelings to someone who listens without judgment can be incredibly healing.
Support Groups: Grief support groups, whether in-person or online, can connect you with others who have experienced similar losses. These groups offer a sense of community and remind us that we’re not alone. Trusted Friends and Family: Lean on those who offer genuine support. Even just spending time together in silence or participating in calming activities can provide a sense of comfort.
Establish a Self-Care Routine
Grief can disrupt daily routines, making it difficult to focus on self-care. Yet, nurturing your physical and emotional health is essential during this time.
Sleep and Rest: Grief can exhaust the body and mind. Prioritise rest and aim for regular sleep patterns, even if it means taking small naps throughout the day.
Nutrition: Eating well can be a challenge, but nourishing your body helps maintain physical resilience. Try to incorporate simple, nutritious foods and stay hydrated.
Exercise and Movement: Physical activity, even gentle stretching or walking, can help release stress and improve mood by releasing endorphins.
4. Express Your Grief
Finding ways to express your grief can be therapeutic. Writing, creating art, or participating in activities that honour your loved one can provide an outlet for your emotions.
Journaling: Writing down your thoughts and feelings can help you process your emotions and track your healing journey over time.
Artistic Expression: Painting, drawing, or crafting can provide a creative outlet for grief. Art can be a way to communicate feelings that are too difficult to express in words.
Rituals or Memorials: Creating a meaningful ritual, such as lighting a candle or planting a tree in memory of your loved one, can offer a sense of connection and purpose in your grief.
Consider Professional Support
If grief feels too heavy to bear alone, seeking the help of a mental health professional can make a difference. Therapists trained in grief counselling can provide tools and insights to help you process your loss, work through complex emotions, and navigate the path forward.
Individual Therapy: Speaking to a therapist offers a safe, non-judgmental space to process your grief. Therapists can help you understand your emotions and provide strategies for coping.
Bereavement Counselling: Many counsellors specialise in grief and bereavement, offering specific support to help you through the pain of loss.
Mindfulness and Meditation: Therapists may introduce mindfulness practices, which can help you manage overwhelming thoughts and emotions by staying grounded in the present moment.
Honour Your Grief Process
Everyone grieves differently, and it’s important to honour your unique journey. If some days are harder than others, give yourself the grace to experience those moments without judgment. Similarly, if you feel moments of peace or joy, allow yourself to embrace them without guilt. Healing doesn’t mean forgetting; it means finding a new way to carry the memory of your loved one while moving forward.
Reconnect with Meaning and Purpose
Loss can make life feel hollow or directionless, but finding a sense of purpose can offer renewed strength. This doesn’t mean you have to make grand changes—sometimes, it’s about rediscovering small joys or engaging in activities that bring comfort.
Volunteering: Giving back to others in your community can bring a sense of purpose and remind you of the positive impact you can still have.
Rediscovering Hobbies: Re-engaging with hobbies you enjoyed can bring small moments of peace and fulfilment.
Honouring Their Legacy: Many people find purpose in keeping their loved one’s memory alive through charitable acts or advocacy related to their life or passions.
Maintaining Hope During the Grieving Process
Grief can feel overwhelming and unending, but with time and support, the intensity often softens. It’s important to remind yourself that healing doesn’t mean you’ll forget or stop loving the person you lost. Rather, healing is about finding a way to honour that love and incorporate their memory into your life moving forward.
While no two journeys are the same, leaning on support systems, practicing self-compassion, and giving yourself permission to grieve at your own pace can provide relief. Remember that grief isn’t something you “get over,” but rather something you learn to carry with grace and resilience.
Final Thoughts
Grief and loss affect mental health in powerful ways, but with compassion, support, and time, it is possible to find peace amid the pain. Allow yourself to feel, express, and honour your journey without pressure or judgment. Through small steps toward self-care, support, and meaningful connection, you can begin to navigate the path of healing. And remember, you are not alone in this—there are people and resources ready to support you every step of the way.
A note about the author: Craig Field (me) is not a trained counsellor or therapist. I do try to offer advice based on my own personal experience; however, you should always talk to a medical practitioner or qualified therapist to come up with a tailored plan to help with your illness.
My knowledge comes from my own personal, lived experience and that of witnessing people close to me navigating the mental health system.
These blog posts are not intended to replace your doctor or psychologist.
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If this post has brought up some difficult thoughts for you, please seek help from your doctor or one of the services listed below. In an emergency dial 000.
13YARN 13 92 76
Blue Knot Helpline 1300 657 380
First Nations Support Line 1800 959 500
Headspace 1800 650 890
Mens Helpline 1300 789 978
Standby support after suicide 1300 727 247
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