Good Grief
Grief is something every person experiences at some point in life. It can happen after losing someone we love, ending a relationship, losing a job, moving away, or going through a major life change. Grief can feel overwhelming, confusing, lonely, and exhausting. Some days may feel manageable, while other days may feel much harder.
There is no “right” way to grieve. Everyone experiences grief differently, and healing takes time.
Common Feelings During Grief
People experiencing grief may notice:
Numbness or feeling disconnected
Anxiety or fear
Trouble sleeping
Difficulty concentrating
Guilt or regret
Physical exhaustion
Feeling alone or misunderstood
Grief can also come in waves. A person may feel okay one moment and deeply emotional the next. This is normal.
Grief Looks Different Across Cultures
Different cultures, religions, and communities often have different ways of understanding and expressing grief.
Some cultures encourage open emotional expression, while others value privacy and quiet reflection. Some families gather together for large ceremonies and shared mourning, while others focus on personal or spiritual healing. In some communities, grief may be discussed openly for years, while in others people may feel pressure to stay strong and move forward quickly.
Cultural identity, family beliefs, spirituality, gender expectations, disability, and lived experiences can all shape how a person experiences loss. For LGBTQIA2S+ individuals, grief may also include experiences of rejection, chosen family loss, or not feeling fully supported during mourning. People from marginalized communities may carry grief connected to discrimination, violence, displacement, or generational trauma.
Because of this, therapy should never treat grief as a one-size-fits-all experience. A supportive therapist works to understand the person, their background, their values, and what healing means to them.
How CBT Can Help
Cognitive Behavioral Therapy helps people understand how thoughts, feelings, and behaviors are connected.
During grief, people sometimes develop painful thoughts such as:
“This is my fault.”
“I should have done more.”
“I’ll never feel okay again.”
“Life will never improve.”
CBT helps people notice these thoughts and gently challenge them. A therapist may help someone look at the facts, practice self-compassion, and develop healthier ways of thinking.
CBT can also help people rebuild routines, improve sleep, reduce anxiety, and slowly return to activities that bring meaning and connection.
How DBT Can Help
Dialectical Behavior Therapy focuses on coping skills and emotional regulation.
Grief can bring very intense emotions that feel difficult to manage. DBT teaches practical skills that can help people get through painful moments safely and effectively.
Some DBT skills include:
Mindfulness to stay grounded in the present moment
Distress tolerance skills for emotional overwhelm
Emotion regulation skills to better understand emotions
Interpersonal skills to ask for support and set boundaries
DBT can be especially helpful for people who feel emotionally overwhelmed, experience panic, or struggle with intense emotional swings during grief.
Grief Can Also Lead To Growth
Grief is painful, but many people eventually find that grief changes them in meaningful ways.
Some people discover new strengths within themselves. Others become closer to loved ones, develop a deeper appreciation for life, reconnect with their values, or become more compassionate toward others who are struggling.
Grief can also help people slow down and reflect on what matters most to them. Some people make important life changes after loss, such as rebuilding relationships, setting healthier boundaries, changing careers, or becoming more connected to their communities.
This does not mean the loss was “meant to happen” or that grief is easy. Pain and growth can exist at the same time.
Grief Does Not Have a Timeline
Many people feel pressure to “move on” quickly after a loss. In reality, grief does not follow a schedule. Healing is often gradual and non-linear.
Some days may feel easier. Other days may feel heavy again. This does not mean someone is failing or going backward. Grief changes over time, and support can help people navigate that process.
Grief can feel isolating, but support is available. Therapy can provide a safe, compassionate space to talk openly, process emotions, and learn tools to cope with loss.
Our clinicians work with people experiencing grief, loss, trauma, anxiety, and life transitions. We believe healing happens through connection, support, and understanding.
If you are struggling with grief and would like support, our team is here to help.