How to Navigate Grief

Grief is, unfortunately, an inescapable part of the human experience. Even though we’ll all grieve someone or something at one point in our lives, it still feels incredibly isolating. Whether it’s the loss of a loved one, a relationship, a job, or even a sense of identity, grief can upend our world in ways that are difficult to anticipate. There’s no “right” way to grieve, no clear timeline, and no magic solution. However, there are ways to move through grief with compassion, resilience, and support. Let’s explore how to navigate grief in a way that honors both your pain and your healing.

Grief Isn’t Linear

One of the biggest misconceptions about grief is that it moves in standardized stages: denial, anger, bargaining, depression, and acceptance. While this model can offer some insights, it’s not a concrete plan for how you should feel. Most people don’t move through these feelings in order or only once. They may not go through any of these “phases” at all. You might swing between numbness and intense emotion.

This is not a sign that you’re “doing it wrong.” Grief is messy. It loops back on itself. It comes in waves, often triggered by memories, anniversaries, or unexpected moments. Accepting the non-linear nature of grief can relieve some of the pressure to “move on” or “get over it.”

Allow Yourself to Feel

We live in a culture that often encourages avoidance. We’re told to “stay strong” or “look on the bright side.” While resilience is important, it shouldn’t come at the cost of suppressing real emotions. Grief demands to be felt. Give yourself permission to experience the full range of emotions that come with loss: sadness, anger, confusion, guilt, relief, or even numbness. These feelings are signals that something important has happened. Ignoring or minimizing them can delay healing and intensify suffering over time.

Create Rituals of Remembrance

Rituals help us process loss and maintain a connection with who (or what) we’ve lost. These don’t have to be formal or religious; they can (and maybe should) be deeply personal. Lighting a candle, revisiting favorite memories, creating a photo album, or taking a yearly walk on an anniversary are all valid ways to honor your grief. Rituals give structure to the intangible. They allow us to externalize what we feel internally and mark the significance of our loss in ways that words often can’t.

Lean On Your Support System

Grief can make you want to retreat into solitude, and sometimes, that’s necessary. But isolation over the long term can deepen pain and prolong suffering. Reach out to people who can sit with you in your grief. This might be friends, family, a support group, or a therapist. Not everyone will know how to support you, and some well-meaning people might say hurtful things out of discomfort. Try to gravitate toward those who can hold space, listen, and let your grief be what it is.

Take Care of Your Body

Grief isn’t just emotional. It can physically affect your sleep, appetite, energy levels, and immune system. While self-care might feel like the last thing you want to think about, attending to your body can help you feel more grounded in the midst of this difficult emotional time. Start small. Drink water. Eat something nourishing. Move your body in gentle ways. Rest when you can. Think of these actions not as chores, but as acts of kindness toward yourself.

Know When to Seek Help

There is no timeline for grief, but if you find yourself feeling persistently stuck, numb, or unable to function in daily life, it’s likely time to talk to a therapist. Reach out to us today to find out whether grief therapy is right for you. We’ll help you find ways to live meaningfully in the aftermath of your loss.

About the Author

Will Dempsey, LICSW, is a mental health therapist and the founder of Heads Held High Counseling, based out of both Boston and Chicago. Will is a gender-affirming LGBTQ+ practitioner who sees individuals looking to overcome anxiety, depression, and trauma. He often uses EMDR, IFS, CBT, and expressive arts to assist his clients. All sessions are offered exclusively online.