Understanding Grief: There is No Right Way to Navigate Loss

by Fallon Panetta, MS, MHC-LP

Understanding Grief: There is No Right Way to Navigate Loss

National Grief Awareness Day provides an opportunity to recognize the many ways grief can impact our lives and to remind those experiencing loss that they do not have to navigate it alone.  Grief is a natural response to loss, but that does not mean it is easy. It can affect our emotions, thoughts, relationships, routines, and even our physical well-being. While grief is often associated with the death of someone we love, there are many experiences that can lead to feelings of grief.
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We may grieve the end of a relationship, the loss of a friendship, changes in our health, the loss of a job, a move, changes within our family, or a major life transition. Sometimes we even grieve the future we expected to have when life takes an unexpected direction. Whatever the cause, grief is personal, and there is no single way that it is supposed to look.

Grief Doesn't Follow a Timeline

One of the most important things to understand about grief is that healing is not linear. There may be days when you feel like you are beginning to move forward, followed by a day when the sadness suddenly feels overwhelming again.

Certain dates, places, songs, memories, or experiences may bring emotions back unexpectedly. This does not mean that you have lost your progress.

Grief can include many different emotions, such as:

• Sadness or loneliness
• Anger or frustration
• Guilt or regret
• Confusion
• Anxiety about the future
• Difficulty concentrating
• Emotional numbness
• Relief
• Changes in sleep or appetite
• A desire to withdraw from others

​There may also be moments of happiness, laughter, or connection while you are grieving. Experiencing those moments does not mean that your loss matters any less. Giving yourself permission to experience emotions as they come, rather than judging how you "should" be feeling, can be an important part of the grieving process.
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Supporting Yourself Through Grief

When experiencing grief, it can be tempting to put pressure on yourself to return to normal as quickly as possible. Instead, try to recognize that grief requires patience and self-compassion. Taking care of yourself during this time might mean allowing yourself to rest, maintaining basic routines, spending time with supportive people, journaling, getting outside, or finding meaningful ways to remember what you have lost.
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It can also help to communicate your needs. Some days you may want company and conversation. Other days you may need more space. Both are okay. Most importantly, you do not have to compare your grief to anyone else's. Two people can experience the same loss and respond in completely different ways.
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Why Grief Feels Overwhelming

Although grief is a natural process, there are times when additional support can be helpful. You may find that your emotions feel difficult to manage, that you are struggling to complete everyday responsibilities, or that grief is affecting your relationships, sleep, work, or overall well-being.
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Therapy can provide a supportive and nonjudgmental space to talk openly about your loss. Counseling is not about forgetting what happened or forcing yourself to "move on." Instead, it can help you understand your emotions, develop healthy coping strategies, adjust to changes, and find ways to continue moving forward while honoring what you have experienced.
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You Don't Have to Grieve Alone

National Grief Awareness Day is a reminder to approach grief with compassion, both for ourselves and for the people around us. If someone you care about is grieving, you do not need to have the perfect words. Sometimes simply listening, checking in, offering practical support, or reminding someone that you are there can make a meaningful difference. And if you are the one grieving, remember that asking for support is okay.
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There is no deadline for healing and no perfect way to navigate loss. Give yourself permission to take things one day at a time, honor your feelings, and reach for support when you need it.

Grief is personal. Healing takes time. And you do not have to go through it alone.

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