Whether sudden or expected, the impact can be overwhelming — emotionally, physically, and spiritually. Grief is a natural, personal process that looks and feels different for everyone.
This article explores common grief experiences and offers practical strategies to support you through this time.Â
Understanding grief after a death
When someone you love dies, you may feel intense emotions — sadness, shock, anger, guilt, relief, numbness — or a mix of these. You may notice changes in your sleep, appetite, concentration, or motivation.
Grief can affect your relationships, work, daily routines, and identity. These reactions are normal, even though they can be deeply distressing. There is no “right way” to grieve, and no fixed timeline.
Common grief experiences
- Feeling emotionally overwhelmed or numb
- Difficulty sleeping, eating or concentrating
- Physical symptoms such as fatigue or aches
- Isolation or loss of interest in social connections
- Searching for meaning or questioning beliefs
You might find that certain dates, places, or activities trigger waves of emotion. These grief responses can come and go in cycles.
Practical ways to care for yourself while grieving
Accept your emotions
Whatever you’re feeling is valid. Allow yourself to experience grief without judgment. Avoid suppressing or rushing your feelings.
Stay connected
Grief can feel isolating. Reach out to trusted people who can listen without trying to fix things. Connection supports healing.
Create a daily routine
Keeping some structure can offer stability when everything feels uncertain. Simple routines — eating regular meals, getting dressed, or going for a walk — can be grounding.
Rest and restore
Grief takes energy. Make time to rest, and try to limit alcohol or substances, which can increase emotional distress.
Coping with strong emotional reactions
Grief can bring intense emotions that feel overwhelming or unfamiliar. Physical responses like tightness in the chest, nausea, or restlessness are common.
Try naming the feeling (e.g. “This is sadness”). This small act of recognition can help reduce distress. If it feels manageable, stay with the feeling for a few moments and notice how it shifts.
The E.A.S.T. self-care guide
The EAST framework can help you re-establish positive routines and support emotional wellbeing during grief:
Eating: Maintain regular, nourishing meals. Limit caffeine, alcohol and sugar, especially before bed.
Activities: Engage in light movement or hobbies you used to enjoy.
Sleeping: Aim for consistent sleep and calming bedtime rituals.
Time: Make space for connection and things that bring you comfort.
Learn more: A gentle guide to self-care after loss
When to seek extra support
If your grief feels too heavy to carry alone, or you notice signs of prolonged distress (e.g. withdrawal, hopelessness, self-harm thoughts), it may help to speak with a professional.
You’re not alone. Griefline offers:
- Free Helpline: 1300 845 745 (8am–8pm AEST, 7 days)
- Online Forums: Visit the forums for peer support
Final thoughts
Coping with the death of a loved one is one of life’s most difficult challenges. Your grief may change over time, but it doesn’t mean you’re forgetting — it means you are adapting.
Be gentle with yourself. Take your time. Healing happens in small moments.
