Grief is one of the most profound and universal human experiences. Whether it's the death of a loved one, the end of a relationship, a major life transition, or the loss of a dream, grief impacts us all at some point. However, when you're in the middle of mourning, it can feel incredibly isolating.
If you’re wondering how to cope with grief in your life, you're not alone. There is no one-size-fits-all approach to grieving, but understanding how grief works and finding what supports your healing can help you feel more cared for during the thick of it.
What Is Grief?
Grief is not just one emotion. It is a complex, layered process that can include sadness, anger, numbness, guilt, confusion, relief, or even moments of joy. Grief doesn’t follow a straight line, and it rarely looks the way we expect it to. Some people cry daily. Others feel detached or emotionally frozen. There is no right or wrong way to experience a loss.
It’s also deeply cultural. In some traditions, mourning includes community rituals, shared meals, and time off from work. In others, it may be more private. Western culture often encourages us to move on quickly, but grief isn't something that can be rushed or neatly resolved by following specific steps.
How to Cope with Grief in a Way That Honors Your Process
Grieving is not something to fix. It’s something to move through at your own pace. Below you’ll find strategies that can support you as you find your way forward. Please note that these won’t make your pain go away, but they can help you process your experiences and emotions and lessen feelings of overwhelm over time.
1. Let Go of the Timeline
There is no "right" amount of time to grieve. If you're wondering how to cope with grief months or even years after a loss, that’s okay. Healing is not linear, and anniversaries, songs, smells, or seasons can all bring up fresh waves of emotion. Try to honor your own needs and feelings, not society or other people’s expectations.
2. Name and Feel Your Emotions
Grief includes a wide range of feelings, and none of them are wrong. Allow yourself to feel anger, sadness, longing, relief, or confusion. If you're struggling to access emotion, that too can be a form of grief. You can try writing, creating art, listening to music, moving your body, or sitting quietly to give yourself space to feel your emotions.
3. Connect with Others Who Get It
Isolation can intensify grief. Consider reaching out to a support group, online community, or a friend who has experienced a similar loss. Opening up with another person who understands what you’re going through can be validating. You don't need to explain or justify your pain to someone who's walked a similar path.
4. Create Rituals of Remembrance
Rituals help us acknowledge and process loss. Lighting a candle, writing a letter to the person who died, planting something in their memory, or visiting a meaningful place can offer a sense of connection. If you’re grieving the death of a loved one, you could get together with other people who were part of their life as well and play that person’s favorite music or movie. These don’t have to be formal or religious. What is important is that they feel meaningful to you.
5. Move Your Body, Gently
Grief lives in the body as much as in the mind. Gentle movement, such as walking, stretching, dancing, or yoga, can help shift stuck energy and release tension from your body. Some people find it easier to feel and process emotions while physically moving.
6. Reach Out to a Therapist
Therapy can provide a safe, nonjudgmental space to explore your pain, emotions, and experiences. A therapist who understands grief won’t try to fix your feelings, but will help you honor them and find ways to live with your loss. This is especially helpful if your grief is complicated, prolonged, or intertwined with trauma or strained relationships.
7. Accept That Grief May Change You
One of the hardest parts of grief is accepting that it may change who you are. You may not go back to how things were, but that doesn’t mean you won’t grow, adapt, or find meaning again. Part of learning how to cope with grief is making space for who you are becoming.
Cultural Perspectives on Grief
Grief is expressed differently around the world, and each cultural lens brings its own wisdom and rituals for honoring loss. In many Latinx families, for example, Día de los Muertos is a vibrant celebration that welcomes ancestors with altars, offerings, and remembrance. Within different Asian cultures, individuals will create ancestral altars and make regular offerings to connect and honor their loved ones. Some African traditions mark mourning through communal drumming, storytelling, and song, weaving grief into the fabric of the community. In many Jewish communities, individuals will often recite the Kaddish during the bereavement period and on the anniversary of a death, which is a prayer that praises God and reaffirms life, even in sorrow. Within Islamic tradition, families often gather for Salat al-Janazah (funeral prayer) and observe a mourning period marked by reciting verses from the Quran. These practices remind us that grief, while deeply personal, is also something shared and held within communities, stories, and rituals across the globe.
Unfortunately, modern Western society often treats grief as something to be hidden or "gotten over." This can make grievers feel rushed, judged, or ashamed. Reclaiming your cultural practices, creating your own rituals, or simply recognizing the validity of your emotional process can be healing.
Common Myths About Grief
Myth: You should be over it by now.
Truth: There is no timeline. Grief can resurface at any time.
Myth: If you're not crying, you're not grieving.
Truth: Everyone grieves differently. Some express it outwardly; others hold it quietly.
Myth: Moving on means forgetting.
Truth: We carry our loved ones with us. Healing doesn't mean letting go of their memory or our love for them.
How to Cope with Grief When Others Don’t Understand
Not everyone will know how to respond to your grief. You may receive unhelpful comments like "Everything happens for a reason" or "They’re in a better place." While often well-intended, these responses can feel dismissive.
It's okay to set boundaries, change the subject, or say, "I’m not looking for advice right now, just someone to listen." Protect your emotional energy and seek out spaces where you feel seen and supported.
Grief and Ongoing Love
Love doesn’t end with loss. You may still talk to the person in your thoughts, feel their presence in your daily life, or dream about them. These continuing bonds are normal and even healthy. In many cultures, relationships with the dead are seen as ongoing and sacred. Rather than trying to "get over" someone, consider how you might carry their memory forward. What did they teach you? How can you honor their life in how you live yours?
Our Grief Evolves With Us
Grief is not a problem to solve but a process to witness and honor. If you're trying to figure out how to cope with grief, know that the answer will evolve with time. What feels supportive and helpful in this moment may change next year. There is no wrong way to grieve.
You don’t have to walk through it alone. With support, self-compassion, and time, you can begin to make space for both your grief and your life.
Support for Grief in Seattle
At Existential Psychiatry, we offer therapy and support for people navigating grief, loss, and life transitions. Dr. David Zacharias provides compassionate, culturally-attuned, and individualized care that honors your process and helps you move forward without rushing or minimizing your experience.
If you’re looking for support in your grieving process, reach out today to schedule a free consultation.
Written by Existential Psychiatry Staff
Sources
- Giblin P., Hug A. The Psychology of Funeral Rituals. Liturgy, 2006. Accessed June 27, 2025.