Hope in the Midst of Loss: Navigating the 5 Stages of Grief and Loss with Healing Practices

What Is Grief?

Grief is the natural response to loss, which can be caused by a variety of factors, including the death of a loved one, the end of a relationship, or a significant change in life circumstances. The death of a loved one is one of the most common examples of grief and loss. Losing someone you care about deeply can be a devastating experience that can take a toll on your physical and emotional health. Other examples of grief and loss include divorce, the loss of a pet, the end of a friendship, or the loss of a job.

Greif will look differently in everyone. Researchers have tried to define grief for decades, and there is no one agreed-upon method. However, the 5 stages of grief, developed by psychiatrist Elisabeth Kübler-Ross, is the most common theory. 

These five stages of grief are essentially different types of emotional experiences that a person experiences in a sequence one after another. They provide an outline which can be helpful when traveling through grief, but remember that everyone’s journey will be unique. Some people go through these five stages in sequential order, some jump around, others get stuck in one phase, and others still will skip entire phases. The five stages of grief are an outline, not a strict path.

Quick facts about grief and loss

• Grief can have a significant impact on a person's mental and physical health. Studies have shown that grief can lead to depression, anxiety, and even physical illness.
• The length of the grieving process can vary greatly from person to person. While some people may be able to move on relatively quickly, others may need more time to work through their emotions.
• The five stages of grief and loss, as outlined by psychiatrist Elisabeth Kubler-Ross, include denial, anger, bargaining, depression, and acceptance.
• It's important to seek support and care during the grieving process. Seeking help from a therapist, joining a support group, or leaning on family and friends can help you cope with your grief and move forward.

What are the stages of grief and loss?

There are five stages of grief and loss. We will now learn about each stage along with other information. 

Stage 2: Anger

The second stage is anger. During this stage, individuals may feel angry at themselves, others, or the situation that led to their loss. They may feel a sense of injustice and may ask questions such as "why me?" or "why did this happen?" They may also feel resentful towards those who seem to have their lives together or who haven't experienced a similar loss.

Research shows that anger during grief is a common emotion. It is okay if you are feeling angry at yourself, your lost loved one, or others for what happened. Anger is a normal and common response to loss; individuals should allow themselves to feel and express this emotion as part of their grieving process.

To deal with anger, you should start expressing your feelings in a healthy way. This may include talking to a trusted friend or family member, writing in a journal, or engaging in physical activity, such as running or martial arts.

Stage 3: Bargaining

The third stage of grief is bargaining. During this stage, individuals may try to make deals with a higher power or with themselves in an attempt to change the outcome of their loss. They may ask questions such as "if only I had done this differently" or "if I do this, will you bring my loved one back?" They may feel a sense of guilt and may believe that they could have done something differently to prevent the loss.

Research shows that bargaining is a common response to grief. Individuals should allow themselves to feel and express this emotion as part of their grieving process.

At this stage, you should focus on accepting your loss and finding ways to cope with it. This may include engaging in self-care activities, such as exercise or relaxation techniques, or seeking support from a therapist or support group.

Stage 4: Depression

Depression is next on the list. During this stage, individuals may feel a sense of sadness or hopelessness that can be difficult to shake. They may feel like nothing will ever be the same again and may struggle to find joy in everyday activities. They may also withdraw from others and isolate themselves.

Depression is a normal and common response to loss and that individuals should seek help from a mental health professional if their symptoms persist or become severe.

When in depression seek professional help from a therapist or mental health professional. Additionally, you may find it helpful to engage in activities that bring you joy, such as spending time with loved ones or engaging in hobbies or activities that you enjoy.

Stage 5: Acceptance

The final stage of grief and loss is acceptance. During this stage, individuals begin to come to terms with their loss and may find a sense of peace or closure. They may start to look towards the future and may be able to find joy in everyday activities again.

It's important to note that acceptance doesn't mean that the individual is "over" their loss or that they’ve forgotten their loved one, but rather that they have found a way to live with it and move forward.

The stages of grief and loss are not always linear or sequential. Individuals may experience each stage in different ways and may cycle through them multiple times before reaching acceptance. Additionally, not everyone may experience all of the stages. To deal with acceptance, it can be helpful to focus on finding ways to honor your loved one's memory and to continue to find joy in life. This may include engaging in acts of service or volunteering, creating a memorial or tribute, or finding ways to connect with others who have experienced a similar loss.

Grief is a normal and natural response to loss, but it can be difficult to navigate on your own. Seeking help from a mental health professional or a support group can be helpful in processing your emotions and finding ways to cope with your loss.

What is Complicated Grief?

One study found that up to 24% of bereaved individuals experience prolonged or complicated grief. Complicated grief, also known as prolonged grief disorder, is a prolonged, intense period of grieving that can last over 12 months. It can occur after the loss of a loved one and is characterized by intense and prolonged feelings of sadness, yearning, and longing for the deceased.

Unlike typical grief, which tends to improve over time, complicated grief persists and may even worsen over an extended period. Individuals experiencing complicated grief often find it challenging to adapt to life without their loved one and may struggle with daily functioning, relationships, and overall well-being.

Common symptoms of complicated grief include intense emotional pain, difficulty accepting the loss, intrusive thoughts or memories of the deceased, bitterness, anger, guilt, and a profound sense of emptiness. These symptoms can significantly impact a person's quality of life and hinder their ability to cope with everyday challenges.

Seeking support from a mental health professional is crucial for those experiencing complicated grief. Grief Therapists can provide a safe space for individuals to express their emotions, explore their grief, and work towards finding healthy ways to adapt to life without their loved one. Therapy techniques for complicated grief might include cognitive-behavioral therapy (CBT), trauma-focused therapy, and mindfulness-based approaches.

It's important to remember that with proper support and treatment, recovery from complicated grief is possible. While the pain of loss may never entirely disappear, individuals can learn to integrate their loss into their lives, find meaning and purpose, and experience a renewed sense of hope and happiness.

It's important to note that experiencing depression during the grieving process is normal and doesn't necessarily mean that someone has a clinical diagnosis of depression. However, if the symptoms persist or become severe, it's important to seek help from a mental health professional.

How to Deal With the 5 Stages of Grief

Grief is a complex and individual process. There is no one-size-fits-all treatment plan for grief and loss. However, there are several approaches that can be helpful in managing grief and finding ways to cope with your loss.

• Therapy: Therapy can be an effective way to process your emotions and learn coping strategies for dealing with your loss. Different types of therapy may be used, such as cognitive-behavioral therapy (CBT), which focuses on changing negative thought patterns, or grief-focused therapy, which specifically addresses issues related to grief and loss.
  Research has shown that therapy can be effective in reducing symptoms of grief and depression. For example, a study published in the Journal of Consulting and Clinical Psychology found that CBT was effective in reducing symptoms of grief in adults who had experienced the death of a loved one.

• Medication: In some cases, medication may be prescribed to help manage symptoms of depression or anxiety that may be present during the grieving process. Antidepressants, in particular, may be helpful in managing symptoms of depression.
  It's important to note that medication is not a substitute for therapy and should be used in conjunction with other forms of treatment. Additionally, medication should always be prescribed and monitored by a healthcare professional.

• Support groups: Joining a support group can provide a sense of community and validation during the grieving process. Support groups may be led by a mental health professional or be peer-led, and can be in-person or online therapy.
  Research has shown that support groups can be effective in reducing symptoms of grief and improving overall well-being. For example, a study published in the Journal of Palliative Medicine found that participation in a support group was associated with a decrease in symptoms of grief in bereaved individuals.

• Self-care: Taking care of yourself physically, emotionally, and mentally can be helpful in managing your grief. This may include activities such as exercise, spending time with loved ones, practicing relaxation techniques, or engaging in hobbies or activities that bring you joy.
  Research has shown that self-care can be effective in reducing symptoms of grief and improving overall well-being. For example, a study published in the Journal of Death and Dying found that engaging in self-care activities was associated with lower levels of grief in bereaved individuals.

Research has shown that engaging in self-care activities, seeking professional help by licensed mental health therapist, and finding ways to connect with others can all be effective in managing grief and finding ways to cope with your loss. For example, a study published in the Journal of Affective Disorders found that engaging in self-care activities was associated with a decrease in symptoms of depression in individuals who had experienced a recent loss.

Final thoughts

Dealing with the stages of grief and loss is a unique journey that varies from one person to another. While there are common emotions and experiences that many individuals go through, the path to healing is unique to each person's experience.

In your journey to manage grief, it's essential to understand that healing isn't linear. You may find yourself cycling through the stages, and that's okay. It's essential to acknowledge the emotions you're experiencing and to give yourself grace as you navigate them.

Remember that it's okay to ask for help. Whether it's through seeking the support of a therapist, joining a support group, or confiding in a trusted friend, opening up about your emotions can help alleviate some of the burdens you're carrying.

Lastly, it's essential to remember that healing takes time. While it may feel challenging to envision a future where you feel at peace with your loss, it's possible. By taking it one day at a time, seeking support, and engaging in self-care activities, you can find a way to manage your grief and find a new sense of meaning and purpose in life.

Grief is a testament to the love and connection we share with others, and while it can be painful, it's a natural process that allows us to honor the memory of those we've lost. By taking care of ourselves and each other, we can navigate the stages of grief and loss and find hope and healing on the other side. Talk to professionals at Lifebub to support you in your journey!

Stage 1: Denial

To begin with, the first stage of grief and loss is denial. During this stage, individuals may feel a sense of disbelief or shock, as if the loss hasn't truly occurred. They may struggle to accept the reality of what has happened and may try to rationalize or explain it away. For example, someone who has lost a loved, facing emotional trauma one may convince themselves that it was just a bad dream or that their loved one is still alive somewhere. Denial is a normal response to a traumatic event and that many people experience it as part of their grieving process.

To deal with denial, it can be helpful to talk to a trusted friend or family member about your feelings. Additionally, you may find it helpful to practice mindfulness techniques, such as meditation or deep breathing exercises, to help ground you in the present moment.

How long do the 5 stages last?

The duration of the five stages of grief can vary significantly from person to person and is not set in stone. While some people may progress through the stages within a few months, for others, the grieving process can last much longer, even years. Factors such as the individual's personality, coping mechanisms, the nature of the loss, and the availability of support systems can all influence the duration of grief.

Furthermore, it's crucial to recognize that grief doesn't have a clear endpoint. The loss of a loved one can have a lasting impact, and the experience of grief may ebb and flow over time. People may find themselves revisiting certain stages or facing new challenges as they continue to heal.

Each person's grief journey is unique, and the most important thing is to allow oneself the time and space needed to process emotions and find healing. If you or someone you know has been struggling with their grief for 3 months or longer, therapy for grief and loss can be helpful. If you’ve been experiencing symptoms of grief for longer than 12 months, we recommend you talk with a therapist as this is outside the normal range of bereavement.