Navigating Grief

Grief is a normal reaction and process of emotional and life adjustment after one goes through a loss. Though grief is often associated with the death of someone significant, it can accompany many types of losses. Grieving after a loved one’s death is also known as bereavement. The grieving process is a way of making sense and meaning across a multitude of loss experiences. Grief is not a linear process with a defined endpoint, and people experience it in different ways at different stages. Grief also affects various parts of one’s life differently, and there is no one "right way" to grieve. Grief is a natural process that does not always require professional treatment, but it is important to seek help if the pain of loss is so constant and severe that it interferes with daily functioning or causes suicidal thoughts.

Grief can show up in a variety of ways:

Cognitive: disbelief, confusion, preoccupation, dreams of the loss
Emotional: sadness, anger, guilt, hopelessness, helplessness, shock, yearning, numbness
Physical: headaches, back or chest pain, soreness, changes in sleep and appetite
Behavioral: isolating from others, avoiding or focusing on reminders of the loss, changing routine activities

Connecting with support can make a crucial difference in the grieving process. The resources below may be helpful in learning more about the impact of grief and ways of coping with grief or helping a loved one who is grieving. If you would like to speak with a counselor about getting more support, please contact University Counseling Services.

Tips for Coping with Grief:

Give yourself permission to feel your feelings. You may feel denial, sadness, guilt, anger, fear, and any combination of feelings.
Be patient with yourself. It takes time to heal, and some days will be better than others.
Acknowledge your pain and talk with other friends and family members you trust. Staying isolated, withholding your feelings, or avoiding feelings entirely will delay the healing process.
Take good care of yourself. Eat well-balanced meals, drink plenty of water, and get some much needed rest. Avoid using substances as they can make thoughts and feelings worse in the long-term.
Plan ahead for grief “triggers” (such as holidays, anniversaries, and birthdays). Think about what you will need that day, including asking friends and family for extra support.
Express yourself in creative ways. Try journaling, painting, drawing, playing music, etc.
Join a support group. There are many options in the Richmond area, so stop into University Counseling Services for referrals to community options.
Consider your faith and religious convictions. If your faith and religious convictions are important to you, talk to a member of the clergy about your beliefs and feelings.
Create a way to honor the memory of your loved one. Visit a special place, make a favorite meal, or create a new experience to honor your loved one’s memory.

Other Grief Resources:

Informational Resources:

Richmond Resources: