Navigating Grief: Understanding, Feeling, and Healing
The shock.
The disbelief.
The horror.
The pain.
Losing who you love is a different kind of wound. The emotional blows that you can’t seem to dodge pound on the pinnacles of the soul until it collapses into a reality you don’t recognize or asked for. Grief is tragic, yet an inevitable part of this life that we all will experience. As someone who sees through both a clinical and human lens, this post was written to bring language to what that weary, collapsed, soul is experiencing while creating a space for you to be seen, heard, and held.
What Is Grief? Grief is a natural emotional response to loss. Most commonly associated with the death of a loved one, grief can also result from any significant life change or ending—including the loss of a relationship, job, identity, or major transition. It is deeply personal, and no two people experience it in exactly the same way.
The Stages of Grief The widely known model by Elisabeth Kübler-Ross outlines five stages of grief:
Denial – A temporary response that helps buffer the immediate shock.
Anger – A release of pain that can be directed toward people, circumstances, or even oneself.
Bargaining – The internal negotiation phase of "what if" or "if only" thoughts.
Depression – A deep sadness when the reality of the loss settles in.
Acceptance – Acknowledging the reality of the loss and learning how to live with it.
While these stages offer a framework, grief is not linear. People may move in and out of stages or experience them in a different order.
Health Impacts of Grief Grief doesn’t just affect emotions; it can have a powerful impact on the body and overall health:
Immune system suppression
Increased risk of cardiovascular issues
Sleep disturbances
Changes in appetite and weight
Cognitive difficulties (brain fog, poor concentration)
Heightened risk of depression or anxiety disorders
A study published in the Journal of the American Medical Association (JAMA) found that individuals experiencing intense grief after losing a spouse had a significantly higher risk of heart attacks and strokes in the months following the loss (JAMA, 2014).
Tips for Navigating Grief Healing from grief doesn’t mean forgetting the loss. It means learning how to carry it with compassion and care. Here are some evidence-informed strategies to help navigate the journey:
Feel What You Feel – Give yourself permission to grieve. There is no "right" way to feel.
Seek Support – Whether through counseling, support groups, or trusted friends, connection is essential.
Honor the Loss – Create rituals or spaces to remember and celebrate what was lost.
Move Your Body – Gentle physical activity like walking or yoga can reduce stress and support emotional regulation.
Rest – Grief is exhausting. Prioritize rest and recovery.
Lean Into Faith – For many, prayer, spiritual reflection, and scripture provide strength and comfort.
Closing Thoughts Grief is not a problem to be fixed—it is a process to be experienced. Whether you are in the early moments of loss or carrying the weight of long-held sorrow, know this: healing is possible. With time, tenderness, and support, you can find a new way to live that honors both your pain and your growth.
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References
Kübler-Ross, E., & Kessler, D. (2005). On grief and grieving: Finding the meaning of grief through the five stages of loss. Scribner.
Stroebe, M., Schut, H., & Stroebe, W. (2007). Health outcomes of bereavement. The Lancet, 370(9603), 1960-1973. https://doi.org/10.1016/S0140-6736(07)61816-9
Vedder, A., & van Denderen, M. (2014). Grief and cardiovascular health: The impact of losing a spouse. Journal of the American Medical Association, 311(10), 1035-1041. https://doi.org/10.1001/jama.2014.229
Worden, J. W. (2018). Grief counseling and grief therapy: A handbook for the mental health practitioner (5th ed.). Springer Publishing Company.
