Grief is a natural response to losing someone or something important. While it’s most often associated with death, it can also follow other significant life changes — like the end of a relationship, a job loss, a serious health diagnosis, or a major transition such as retirement or migration. These experiences may shift your identity, routines, and sense of connection, bringing on a grief response that’s just as real and valid as bereavement.
This article focuses on grief following the death of a loved one and offers gentle, practical ways to support yourself during this time.
For information on other types of grief and loss visit: https://griefline.org.au/resources/coping-with-grief/
Understanding grief after a death
Whether sudden or expected, the death of someone close can feel overwhelming — emotionally, physically, and spiritually. Grief is deeply personal and looks different for everyone.
You might experience waves of sadness, shock, anger, guilt, relief, or numbness. You may notice changes in your sleep, appetite, motivation, or concentration. Grief can also affect your relationships, work, routines, and sense of identity. These reactions are common, even if they feel unfamiliar or distressing.
There is no right way to grieve — and no set timeline.
Common grief experiences
Recognising common grief experiences — whether emotional, physical, or behavioural — is an important first step toward getting the support you need. When we understand what grief can look and feel like, we’re more equipped to respond with compassion and care. Acknowledging these signs early can also make it easier to ask for help and start developing ways to cope.
You may feel:
- Feeling emotionally overwhelmed or numb
- Difficulty sleeping, eating or concentrating
- Physical symptoms such as fatigue or aches
- Withdrawing from social connection
- Searching for meaning or questioning beliefs
Grief can ebb and flow. Certain dates, places, or reminders may trigger strong feelings. This is part of the natural rhythm of grieving.
Caring for yourself while grieving
Accept your emotions
Whatever you’re feeling – it’s 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 feelings that may feel confusing or frightening. You might experience waves of sadness, anxiety, anger, guilt, or even brief moments of relief — all in the same day.
Your body might react too – with tightness in the chest, nausea, shortness of breath, or restlessness. These are natural responses from your nervous system to the stress of loss.
One helpful strategy is to pause and gently name what you’re feeling:
“This is sadness.”
“This is fear.”
Naming emotions can help reduce their intensity and offer a sense of grounding.
Developing a rhythm of gentle, practical self-care can support your emotional wellbeing through the highs and lows of grief. That’s where the E.A.S.T. self-care guide can help.
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
While grief is a natural process, there may be times when it feels too heavy to manage alone. If you’re feeling persistently overwhelmed, withdrawn, hopeless, or having thoughts of self-harm, it’s important to reach out for professional support.
You’re not alone. Griefline offers:
- Free Helpline: 1300 845 745 (8am–8pm AEST, 7 days)
- Online Forums: Join our peer support community at https://griefline.org.au/forums/
Final thoughts
Grief after the death of a loved one can impact every part of your life — and it’s different for everyone.
This guide has shared common grief responses and practical ways to care for yourself, including the E.A.S.T. framework. These small, gentle actions can help bring a sense of calm and connection as you navigate this time.
Remember, your grief will shift over time. That doesn’t mean forgetting. It means learning to carry the memory of your loved one alongside your life. Be patient with yourself. Healing takes time — and you don’t have to do it alone.
