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  • Writer's pictureAmy Duffy-Barnes

Navigating the Uncharted Waters of Grief: Understanding its Stages and the Journey of Healing


Grief is a universal human experience, an emotional response to loss that transcends cultures and backgrounds. It is a profound and complex journey that accompanies the departure of someone or something deeply cherished. While grief is often associated with the passing of a loved one, it can also be triggered by other significant losses, such as the end of a relationship, the loss of a job, or a major life change. In this article, we will explore the stages of grief and delve into the idea that healing from grief can extend over years.


The Stages of Grief:

Elisabeth Kübler-Ross, a renowned Swiss-American psychiatrist, introduced the widely recognized model of the five stages of grief. It's important to note that these stages do not necessarily occur in a linear fashion, and not everyone experiences each stage. Each individual's grief journey is unique, and there is no prescribed timetable for moving through these stages.

  1. Denial: The initial stage of grief often involves disbelief and shock. The mind may struggle to comprehend the reality of the loss, creating a protective barrier of denial. This serves as a cushion to gradually absorb the magnitude of the loss.

  2. Anger: As reality sets in, feelings of anger, frustration, and resentment may surface. It is natural to direct these emotions towards oneself, others, or even the departed. Anger can act as a catalyst for acknowledging the pain and initiating the healing process.

  3. Bargaining: In this stage, individuals may find themselves engaging in "what if" and "if only" scenarios. It is an attempt to regain control or negotiate with the situation, often accompanied by a desire to turn back time or reverse the loss. Bargaining represents the emotional struggle between acceptance and the longing for what once was.

  4. Depression: This stage encompasses a deep sense of sadness, profound loss, and a feeling of emptiness. Grief can manifest as a physical, emotional, and cognitive burden. It is essential to differentiate between grief-related depression and clinical depression, as the former is a natural response to loss and should not be pathologized.

  5. Acceptance: The final stage of grief is not about forgetting or "getting over" the loss but rather embracing a new reality. Acceptance does not mean the absence of pain, but rather the acknowledgment of the pain and the ability to adapt and move forward, while still holding the memory of what was lost.

The Prolonged Nature of Grief:

Grief is a deeply personal journey that can extend far beyond what society deems as a "normal" mourning period. While some individuals may experience a resolution of their grief within a few months, others may find that their grief persists for years. It is important to recognize that there is no right or wrong timeline for grieving, and each individual heals at their own pace.


Factors that can contribute to prolonged grief include the significance of the loss, the absence of a support system, unresolved emotions, and the absence of healthy coping mechanisms. Furthermore, anniversaries, special occasions, or unexpected triggers can reopen wounds and reignite the grieving process. The path to healing from grief is rarely linear, and setbacks are a natural part of the journey.

Healing from grief is a personal and individual process. There is no "right" way to grieve, and individuals may find that certain coping strategies work better for them than others. Some ways to cope with grief include:


  1. Acknowledge Your Pain: Healing begins with acknowledging the pain and allowing yourself to grieve. Understand that it is okay to feel a range of emotions, from sadness and anger to confusion and guilt. Give yourself permission to experience these emotions fully and without judgment.

  2. Seek Support: During times of grief, it's crucial to seek support from those who understand and empathize with your pain. Reach out to trusted friends, family members, or support groups. Sharing your thoughts and emotions can provide solace, validation, and a sense of community, reminding you that you are not alone in your journey.

  3. Practice Self-Care: Nurturing your physical, emotional, and mental well-being is vital during the healing process. Take care of your body by getting enough rest, eating nourishing foods, and engaging in regular exercise. Embrace activities that bring you joy and relaxation, such as reading, spending time in nature, or pursuing creative outlets.

  4. Embrace Your Emotions: Allow yourself to fully experience and express your emotions. Journaling can be a powerful tool for processing your feelings and gaining clarity. Writing can serve as a cathartic release and a means of reflection, enabling you to gain insights into your grief and find moments of healing within your own words.

  5. Create Rituals and Memorials: Honoring the memory of your loved one can be a healing and transformative act. Consider creating rituals or traditions that celebrate their life and legacy. Planting a tree, lighting a candle, or participating in a charity event in their honor can provide comfort and a sense of connection.

  6. Seek Professional Help: If you find yourself struggling with intense or prolonged grief, seeking professional help from a therapist or grief counselor can be immensely beneficial. They can guide you through the healing process, provide coping strategies, and offer a safe space for you to explore your emotions and memories.

  7. Find Meaning and Purpose: As you progress on your healing journey, you may discover a newfound sense of meaning and purpose. Reflect on the lessons and values your loved one imparted upon you. Consider channeling your grief into something positive, such as supporting causes they cared about or helping others who are experiencing similar losses.

  8. Embrace the Present Moment: Healing from grief does not mean forgetting your loved one or moving on. It means finding a way to live with the pain and integrate it into your life. Embrace the present moment, focusing on gratitude and cherishing the memories you shared. Allow yourself to find joy and meaning in the beauty that surrounds you.

Grief can often be likened to the unpredictable waves of the ocean or the tumultuous seas during a storm. In the depths of grief, it can feel as though we are being tossed and turned by overwhelming emotions, much like the crashing waves that threaten to engulf us. The pain and intensity may seem insurmountable, just like the ferocity of a tempest. However, as time passes and healing begins to take place, the ocean within us starts to calm. The waves gradually become gentler, and the storm begins to subside. We learn to navigate the waters of grief with greater ease, finding moments of peace and tranquility amidst the vastness of our emotions. Though the pain may never fully disappear, we can find solace in knowing that healing allows us to embrace the ebb and flow of life, just as the ocean eventually finds its balance and serenity after a tempestuous storm.

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