Tips to Understand and Navigate Grief

  • Share this:
Tips to Understand and Navigate Grief

Grief, a reaction to loss, encompasses emotional pain resulting from both significant and minor losses. While grief is often linked to profound emotional distress, understanding its historical context can offer valuable insights.

The term "grief" emerged in the English language around the early 1200s. It initially denoted feelings of suffering, pain, and hardship. Originating from the Old French word "grief," which referred to misfortune, the term was connected to "griever," signifying burdens or afflictions. This Old French root can be traced back to the Latin words "gravare" and "gravis," meaning to make heavy or weighty, respectively.

This historical evolution underscores the idea of heaviness, suffering, and difficulty, providing parallels to our contemporary comprehension of grief as emotional pain that manifests physically. Many individuals describe grief as a weight on their hearts, a burdensome cloak on their shoulders, or a pervasive dark suffering.

In the modern context, grief is recognized as a natural response to loss. The depth of grief corresponds to the depth of connection or affection for what is lost. Losing a loved one or a close family member can trigger profound grief, often accompanied by life-altering changes intensifying feelings of sorrow and loss.

Historically, grief was associated primarily with death, and modern perspectives acknowledge that any significant loss can evoke grief, extending beyond the demise of a loved one.

You can also Read: Grief Management Tips for Caregivers

Some causes of grief include:  

  • Job loss
  • Loss of social connection due to quarantine
  • Miscarriage
  • Divorce
  • "Empty nest," when children are grown and moved out of the familial home
  • Health problems that affect your mobility, prospects, or sense of self
  • Life-changing diagnosis for yourself or a loved one
  • Death of a cherished pet
  • Death of a loved one


Responding to loss involves a spectrum of emotional, mental, physical, and behavioral reactions, which can vary among individuals and change over time. The terms "grief," "mourning," and "bereavement" carry distinct meanings in this context

  • Grief: This encompasses the emotional reaction to loss. It triggers feelings such as shock, sadness, denial, despair, anger, guilt, and even relief or helplessness. Nostalgia might arise for times before the loss, potentially leading to unexpected tears prompted by reminders.
  • Mourning: The process of adaptation after loss. Societal norms, cultural practices, and religious beliefs shape it. It encompasses adjusting to life without the lost entity and can entail personal perspectives and routine changes.
  • Bereavement: This term signifies the duration during which grief is experienced. It marks the period when the emotions and responses associated with loss are most intense.

Grief manifests through diverse dimensions:  

  • Emotions: Emotions range from shock, numbness, sadness, and anger to anxiety and depression. You may feel guilt, relief, or helplessness. Yearning for the past or nostalgia might bring on tears unexpectedly.
  • Thoughts: Grief can lead to disbelief, confusion, and difficulty concentrating. The thoughts might revolve around losing the person who's no longer there. In some cases, people might experience hallucinations or perceive things others don't.
  • Physical Sensations: Physical sensations can include tightness or heaviness in the throat or chest, stomach discomfort, dizziness, headaches, numbness, muscle tension, pain, and profound fatigue. Grief might contribute to a feeling of being unwell.
  • Behaviors: Grief can alter behaviors, causing disruptions in sleep patterns, reduced enjoyment in activities, irritability, or a short temper. Energy levels may fluctuate, leading to restlessness or unusual activity levels. It can also impact religious or spiritual experiences, causing individuals to question their beliefs or deepen their understanding of life's meaning.

Self-care tips to navigate grief:  

  • Acknowledge Emotions: To heal, you must recognize and name your feelings. This clarity aids in finding suitable rituals or practices to address the moment and allows you to communicate your experience to others.
  • Prioritize Self-Care: After identifying your feelings, allocate time for necessary self-care. Introspection helps you connect with yourself. Avoid following others' paths; focus on what you need right now.
  • Embrace Change: Understand that loss changes you and your needs. Reflect on your present priorities, distancing from past expectations, societal norms, or others' opinions. Concentrate on what holds importance to you at this moment.
  • Support Physical Well-being: Your mind channels energy towards emotional healing. Enhance your grief journey by maintaining physical health. Abstain from substances like alcohol, take breaks as needed, seek company when desired, and engage in joyful activities.
  • Communicate Needs: People often struggle to support grieving loved ones. Empower them by articulating your needs. Be specific when asking for help. For solitude, express, "I appreciate your offer to join, but I'll listen to music alone." Conversely, invite participation, "Can we walk together this afternoon?" It fosters your healing and lets loved ones be part of your journey.


Grief is a deeply personal experience, varying even among family members facing the same loss. It often comes in cycles or waves, marked by intense emotions lasting hours or days, followed by periods of relative normalcy. Over time, these cycles may ease as you adapt to the loss. Adjusting doesn't imply diminished care for the loss; rather, it signifies that grief becomes more familiar as time passes. Specific dates, like holidays or anniversaries, might trigger grief, but adjusting allows you to navigate these times with a different perspective.

At Solh Wellness, we recognize the significance of mental health, so we've curated a range of powerful self-help tools designed to enhance your mental well-being. Our offerings include journaling, goal setting, self-assessment tests, mood analysis, and an extensive library of enriching content to explore and learn from. Take charge of your journey towards personal growth and improved mental health with our comprehensive self-help resources.