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No matter your age or station in life, coping with death will always be difficult. Death is, for better or worse, an unavoidable part of life. That does not mean, however, that you cannot learn from and manage your feelings of grief. While the process is difficult, learning how to cope with death will make you a stronger, happier person in the long-term.
Steps
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Know that your feelings of grief are natural. Do not become discouraged or upset at yourself, or worry that you will be unable to continue living. After the death of a loved one it is normal to feel sad, upset, and lost. You should not tell yourself to "get over it," or move on rapidly. Instead, accept your feelings as a natural response to death -- it will make it easier to address your grief as time passes. [1] X Expert Source William Gardner, PsyD
Clinical Psychologist Expert Interview. 25 July 2019. Common emotions include:- Denial of the death
- Shock or emotional numbness
- Bargaining or rationalizing how you could have "saved" the deceased.
- Regret for things done while the person was alive.
- Depression
- Anger
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Allow yourself to let your feelings out. When you first find out about a loved one's death it's going to hurt. Instead of avoiding those feelings you should try to let them out however feels natural. Crying, silent reflection, or the wanting to talk about death should be encouraged if you need. Don't resist crying because you think it "looks weak." If you need to cry, let yourself cry.
- Don't feel like you need to grieve in a certain way. This process if personal and you should accept the feelings and expressions that feel right to you.
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Frame your memories in a positive light. It is all too easy to let negative emotions of death overwhelm us and drown out the wonderful memories of someone while they were alive. Think of the funny, quirky traits of your loved one and share them with others. Celebrate a person's accomplishment's and life, finding the good in a difficult time.
- Many studies show that our mindset while coping with grief profoundly affects how we feel 1-2 years later, so positive feelings now will help you stay positive in the future. [2] X Research source
- "Healing from grief is not the process of forgetting, it is the process of remembering with less pain and more joy." -- Marie José Dhaese [3] X Research source
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Make time to process your loss. Oftentimes our reaction to tragedy is to eliminate free time-- working more hours, going out often, and sleeping in late. This is an attempt to "bury" feelings of grief, keeping busy to avoid unpleasant or sad feelings. Coping with death, however, takes time.
- Resist urges to use drugs and alcohol to cope with death, as this not only inhibits your ability to cope but can lead to other physical and mental problems.
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Talk about your feelings with loved ones. You are not alone in your grief, and sharing your thoughts, memories, and emotions with others can help everyone understand what has happened. Shutting out others not only hinders your ability to cope with death, but it creates rifts between people when they need each other the most. While talking is difficult, there are ways to begin the conversation:
- Bring up your favorite memories of the deceased.
- Plan the funeral service, burial, or rituals together.
- Admit when you need someone to vent your feelings of anger or sadness to.
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Express your emotions in art or writing. Even if you only jot your thoughts down in a journal, finding a way to express your thoughts helps you to face them head on. By writing or forming your thoughts through art, you make them tangible and easier to manage.
- Reader Poll: We asked 690 wikiHow readers what coping mechanism best helps with heartbreak and emotional pain, and only 4% of them said engaging in a creative activity like painting, drawing, or writing. [Take Poll] These activities may not always be the first thing to come to mind, but they can be relaxing and help take your mind off things. They might be worth trying during your healing journey.
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Take care of your body while grieving. There is a strong correlation between our physical and mental health, [4] X Research source and taking care of one will always benefit the other. Continue to eat well, exercise, and get enough sleep, even if you feel sluggish or uncomfortable. [5] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
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Find a support group. Finding other people who understand you pain can be a valuable tool to help your learn about your feelings and cope with death. Know that you are not alone in your pain, and that a simple internet search for "Death Support Groups" in your area can help you find a group near you.
- There are often specific groups for different types of death -- groups for those who have lost a spouse or parent, groups for those dealing with cancer, etc.
- The US Health Department has a detailed list of support groups and ways to contact people.
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Talk to a psychiatrist if you feel intense grief or sadness. There are trained professionals who can help you cope with the death of a loved one, especially if you feel like you cannot function or have lost the will to keep living. [6] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
- Guidance counselors, school therapists, and mental health professionals can all offer guidance and support while you cope with the death of a loved one.
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Manage your grief on your own timeline. There is no "correct" amount of time to deal with grief -- sometimes it takes a month, sometimes it takes over a year. When a loved one dies there is no telling exactly how it will affect you, so do not try to rush yourself to feel better. With time, you will learn to cope with death in your own way. [7] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
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Talk with your doctor about care and support options. Regardless of whether you or your loved one has a terminal diagnosis, you should talk to your doctor about hospice (end of life care) and palliative (incurable disease care) options. You should be informed of the timeline of your diagnosis and what you can do to ensure your safety and comfort. [8] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
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Tell your loved ones when you are ready. This is often incredibly difficult, so take your time and think about what you would like to say in advance. It often helps to tell one person first, a trusted friend or close loved one, and ask them to help support you as you tell others. If you find it difficult to discuss with friends and family, consider starting with a counselor or support group. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- People will have many reactions to this news, from anger to sadness, but understand that this is because they love and care for you.
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Find a support group of patients going through similar issues. Finding other people who understand your pain can be a valuable tool to help your learn about your feelings and cope with death. Know that you are not alone in your journey, and other people will have advice and perspective that might benefit you.
- There are often specific groups for different types of death -- groups for those who have lost a spouse or parent, groups for those dealing with cancer, etc.
- The US Health Department has a detailed list of support groups and ways to contact people on their support group website.
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Look at your life in smaller, manageable sections. Don't try to deal with your prognosis all at once, thinking constantly of how to manage the last year of your life. Instead, think of small goals over the course of a week or month, enjoying each moment to the fullest. Don't feel like you have to tackle everything at once. [10] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
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Enjoy your life to the fullest. Spend your days doing what you love. Talk to those you care about and spend time with your family. Even on days when you feel weak or tired, find something to do that gives you joy.
- Ask friends and family to help you move around if you feel weak.
- Talk to your doctor about pain management solutions if you become too uncomfortable to enjoy your life.
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Arrange for your death. Make sure your will is up to date and you have made any final wishes clear to family, loved ones, and doctors. While you should certainly do this when you feel prepared, neglecting to put your life in order before death can make things difficult for your loved ones when you are gone.
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If someone you love is terminally ill, give them love and support. While you may feel like you can cure them or fix their disease, they best thing you can do for a terminally ill friend is be by their side. Take them to medical appointments, help with the chores, and be there to talk to them. While you will have your own emotions to deal with, you should focus on being a friend however you can.
- Do not try to be a "hero." You are there to support your friend, but know that there is only so much you can do.
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Know that different aged children deal with death differently. The older a child gets the better prepared they are to cope with death. Very young children, such as preschoolers, may have a hard time understanding death, instead viewing it as a temporary separation. High schoolers, on the other hand, can understand the finality of death and its causes.
- Some younger children may generalize death to understand it. For example, after learning about 9/11, some younger children might associate death with walking into tall buildings.
- Let your child guide the conversations about death, as they will ask the questions important to them and help your decide what tone and language to use.
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Talk to your children about death. Especially for young children, death is often a foreign concept. The idea that our loved ones will not be around forever needs to be learned, and parents can provide love and support while kids learn to cope with death. While this conversation is difficult, you should be yourself and be there for your child.
- Answer questions with simple and direct questions, not with euphemisms like "lost" or "passed on."
- Be truthful -- minimizing negative emotions will only confuse your child later on and hurt their trust in you. [11] X Research source
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Tell your child about the death of the loved one in simple, plain language. Don't whisper, make up stories, or wait to tell them "at the right time." If a child overhears about the death of a loved one from someone else it is confusing and hurtful, and the child won't know where to turn for advice.
- A trusted loved one should tell a child about a death whenever possible so that they feel protected. [12] X Research source
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Encourage your child to open up to you. Just like adults, children can have a hard time expressing themselves or knowing when to speak. Be sure to encourage them to talk about how they feel, but respect their wishes if they are quiet or uncomfortable -- feeling pressured will only confuse them more and make it harder to comprehend their grief.
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Help solidify positive memories. Talk to children about the good memories they have with the deceased, look at pictures from happy moments, make an effort to stay positive. While this is difficult when you are going through grief as well, it can help everyone cope with negative emotions.
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Let your child take part in funeral rituals. Letting a child recite a poem at the funeral, help pick out flowers, or tell a story about a loved one lets them become a part of the family grief process. They feel like they have some control over their feelings and can contribute to the memory of the deceased in a meaningful way. [13] X Research source
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Be yourself while grieving. While parents should always be supportive for their children, they will take cues from you as well. If you resist showing emotion, crying, or talking about the death of a loved one your child will likely do the same. [14] X Research source
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Know if your child needs further help. While most children can learn to cope with death over time, there are cases when a death hits a child particularly hard and the advice of a trained mental health professional may be necessary. Keep an eye open for any of the following symptoms:
- Trouble performing basic tasks
- Sudden bedwetting
- Persistent irritability, mood swings, or sadness.
- Low self-esteem and confidence
- Sudden provocative or sexual behavior. [15] X Research source
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How Can I Best Cope With Grief?
Expert Q&A
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QuestionHow long does it take to grieve the loss of a loved one?William Gardner, Psy.D. is a Clinical Psychologist in private practice located in San Francisco, CA’s financial district. With over 10 years of clinical experience, Dr. Gardner provides individually tailored psychotherapy for adults using cognitive behavioral techniques, to reduce symptoms and improve overall functioning. Dr. Gardner earned his PsyD from Stanford University in 2009, specializing in evidence-based practices. He then completed a post-doc fellowship at Kaiser Permanente.Different people experience grief differently, so there aren't any hard rules when it comes to this kind of thing. For some people, it may take a month to get over a loss, but it may take others much longer to process what they're feeling. There's also a big difference for most people between losing an older parent and the experience of losing a child or something similar. So it really depends on a variety of different things.
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QuestionAre there stages of grief?William Gardner, Psy.D. is a Clinical Psychologist in private practice located in San Francisco, CA’s financial district. With over 10 years of clinical experience, Dr. Gardner provides individually tailored psychotherapy for adults using cognitive behavioral techniques, to reduce symptoms and improve overall functioning. Dr. Gardner earned his PsyD from Stanford University in 2009, specializing in evidence-based practices. He then completed a post-doc fellowship at Kaiser Permanente.The "stages of grief" are only guidelines for common emotions felt after the death of a loved one. They are not a series of boxes a grieving person must check off to move on.
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References
- ↑ William Gardner, PsyD. Clinical Psychologist. Expert Interview. 25 July 2019.
- ↑ http://www.wired.com/2012/02/ff_forgettingpill/
- ↑ http://www.parentguidenews.com/Articles/MakingMemories
- ↑ https://ontario.cmha.ca/documents/connection-between-mental-and-physical-health/
- ↑ http://www.apa.org/helpcenter/grief.aspx
- ↑ http://www.apa.org/monitor/nov04/grief.aspx
- ↑ http://www.apa.org/helpcenter/grief.aspx
- ↑ http://www.nhs.uk/Planners/end-of-life-care/Pages/coping-with-a-terminal-illness.aspx
- ↑ http://www.helpguide.org/harvard/saying-goodbye.htm
- ↑ http://www.nhs.uk/Planners/end-of-life-care/Pages/coping-with-a-terminal-illness.aspx
- ↑ http://www.parentguidenews.com/Articles/MakingMemories
- ↑ https://www.psychologytoday.com/blog/overcoming-child-abuse/201107/how-help-children-deal-loss
- ↑ https://kidshealth.org/en/teens/coping-grief.html
- ↑ http://www.parentguidenews.com/Articles/MakingMemories
- ↑ https://www.psychologytoday.com/blog/overcoming-child-abuse/201107/how-help-children-deal-loss
About This Article
Article Summary
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An important part of coping with death is allowing yourself to let your feelings out in a way that feels natural instead of holding them in. If you need to cry, let yourself cry and know that those feelings are a natural response to death. After the death of a loved one, you might instinctively try to eliminate any free time by working more hours or sleeping in. Instead, you should make time to process your loss rather than bury the feelings of grief. For example, expressing your emotions through an artform or writing can help make your feelings tangible and easier to manage. It's also important to resist the urge to use drugs and alcohol to cope, as this will only inhibit your ability to cope and can cause a number of physical and mental health problems. For more help from our Mental Health co-author, including how to cope with a terminal illness, read on.
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