Coping with Grief and Loss: 7 Strategies and Support for Mental Health in America

Single Blog

Grief is an inevitable part of the human experience, touching nearly every life in America at some point. Whether the loss is due to death, divorce, job loss, or another significant life change, the impact can be profound and far-reaching. Understanding how to cope with grief, access support, and protect mental health is vital for individuals, families, and communities across the country.

The Scope of Grief in America

Grief is widespread in the United States. According to a 2019 survey, 780 out of 1,084 U.S. participants reported experiencing grief due to a life event within the previous three years. The most common symptoms include sadness (76%), depression (43%), fatigue (59%), and changes in appetite (48%). Notably, 7–10% of bereaved adults develop persistent symptoms of prolonged grief disorder, a condition that can significantly impair mental health and daily functioning (11).

Children are also deeply affected by loss: 1 in 12 children in the U.S. will experience the death of a parent or sibling by age 18, and 64% of teachers have observed the negative effects of grief on children (11). The workplace is not immune; grief-related productivity loss was estimated at over $75 billion in 2003 (11).

The Impact of Grief on Mental Health

Grief is a complex emotional response that can lead to a range of mental and physical health challenges:

Emotional Symptoms: Sadness, depression, anxiety, anger, guilt, and loneliness are common. For some, these feelings may become overwhelming or persistent (11).
Physical Symptoms: Fatigue, sleep disturbances, changes in appetite, and physical pain often accompany grief (11).
Behavioral Changes: Withdrawal from social activities, difficulty concentrating, and changes in daily routines are frequent (1).
Prolonged Grief Disorder: For a subset of people, grief does not subside with time, leading to prolonged or complicated grief that can severely disrupt life (13).

Severe grief reactions are associated with increased anxiety, depression, and poorer self-rated health, especially among women (4).

The Grieving Process: No One-Size-Fits-All

Grief is deeply personal and varies widely from person to person. While models like the “five stages of grief” (denial, anger, bargaining, depression, acceptance) are well-known, not everyone experiences these stages in order, or at all (10). The process is influenced by factors such as the nature of the loss, personal coping skills, available support, and cultural background.

Key aspects of the grieving process include:

Acknowledgment: Recognizing and accepting the reality of the loss (10).
Allowing Emotions: Giving yourself permission to feel sadness, anger, confusion, or even relief (10).
Seeking Support: Connecting with others who understand or can offer comfort (1).
Finding Coping Mechanisms: Engaging in activities that bring solace, such as exercise, meditation, or creative expression (10).
Looking Forward: Gradually envisioning a future and finding new routines or purposes (10).

Effective Strategies for Coping with Grief

While grief cannot be rushed or “fixed,” there are evidence-based strategies and supports that can ease the journey:

1. Allow Yourself to Grieve

Suppressing emotions or pretending to be “fine” can prolong suffering. Allow yourself to mourn and express your feelings, whether through talking, writing, art, or other outlets (1).

2. Seek Social Support

Isolation can intensify grief. Reaching out to friends, family, or support groups can provide comfort and understanding. Studies show that social support during bereavement helps reduce loneliness, sadness, and depressive symptoms (9). Support groups—whether in person or online—offer a space to share experiences and find validation (9).

3. Maintain Physical Health

Grief can take a toll on the body. Be mindful of nutrition, sleep, and exercise. Avoid relying on alcohol or medication to numb pain, and consult your doctor if you notice significant changes in your health (1).

4. Postpone Major Life Changes

Avoid making significant decisions—like moving, changing jobs, or remarrying—immediately after a loss. Give yourself time to adjust before taking on new stressors (1).

5. Practice Patience

Grief is not linear and can take months or even years to process. Be patient with yourself and recognize that healing takes time (1).

6. Acceptance and Perspective

Acceptance does not mean being “okay” with the loss, but rather learning to live with it. Focusing on what comes next and finding meaning in the experience can foster hope and gratitude (3).

7. Professional Help

If grief feels overwhelming or persists, seeking professional help is a sign of strength. Therapists trained in grief counseling can provide tools and support to navigate the process (1).

Therapeutic Approaches and Support Options

Grief Counseling and Therapy

Grief counseling helps individuals process their loss, accept the reality, and develop coping strategies. It can be especially helpful for those experiencing complicated or prolonged grief (8). Therapy modalities include:

Cognitive Behavioral Therapy (CBT): Effective in reducing symptoms of prolonged grief and related depression or anxiety (13).
Complicated Grief Therapy (CGT): A specialized, evidence-based approach that combines elements of CBT and interpersonal therapy, focusing on acceptance, managing emotions, and rebuilding life after loss. Studies show that about 70% of people with prolonged grief improve with CGT (7)(12).
The Grief Recovery Method: An evidence-based program that helps individuals address unresolved emotions and find hope after loss (5).

Group Support

Bereavement support groups offer emotional relief, social connection, and understanding, especially in the early stages of grief (9). Research indicates that group support can reduce vulnerability and stress, although the benefits may be strongest shortly after the loss (9). For children, attending grief groups has been shown to help process emotions and foster connection (11).

Community and Online Resources

Many communities provide grief counseling, support groups, and resources through hospitals, senior centers, faith communities, and online platforms (8). Online therapy and forums can be especially valuable for those who are isolated or prefer virtual support (8).

When to Seek Additional Help

Most people find that grief becomes more manageable over time. However, professional help may be needed if:

Grief feels unbearable or does not improve with time.
There are persistent thoughts of self-harm or suicide.
Daily functioning is severely impaired.
There is a reliance on substances to cope.

Prolonged grief disorder, recognized in the DSM-5-TR, is characterized by enduring, disabling symptoms that persist beyond the expected period of mourning (13). Evidence-based treatments, particularly those incorporating CBT, are effective for this condition (13).

Supporting Others Through Grief

If someone you know is grieving:

Offer a listening ear and validate their feelings.
Avoid clichés or trying to “fix” their pain.
Encourage them to seek support if needed.
Be patient and present, recognizing that healing is a gradual process (2).

Our Final Thoughts: Moving Forward with Compassion and Hope

Grief is a universal, yet deeply personal, journey. Its impact on mental health can be significant, but with time, support, and effective coping strategies, healing is possible. Whether through personal resilience, social connection, or professional guidance, those experiencing loss can find hope and meaning again.

If you or someone you know is struggling with grief, remember: you are not alone. Support is available, and reaching out is a courageous step toward healing (1)(2)(8).

Resources for Immediate Support:

National Suicide Prevention Lifeline: 1-800-273-8255
Local grief support groups and mental health professionals

Grief may change your life, but it does not have to define it. With compassion, patience, and the right support, brighter days can return.

This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your mental health provider with any questions you may have regarding a medical condition.