5 STEPS OF PROCESSING GRIEF
Understanding and Navigating the Five Stages of Grief
Grief is a deeply personal, often overwhelming experience—and yet, it's one that every human will face in some form. Whether it's the loss of a loved one, a relationship, a job, or even a version of ourselves, grief impacts not only the heart but the body, mind, and spirit. From a wellness perspective, learning about the five stages of grief and how to move through them with compassion can provide support, healing, and eventually, a sense of peace.
The Five Stages of Grief: A Framework, Not a Formula
Introduced by Elisabeth Kübler-Ross, the five stages of grief—Denial, Anger, Bargaining, Depression, and Acceptance—are not linear steps, but common emotional responses to loss. You may move through them in different orders, revisit some, or skip others entirely. The goal isn't to “complete” each stage, but to recognize them and create space for healing.
1. Denial: The Emotional Shock Absorber
Denial often shows up first. It's the mind’s way of cushioning the initial blow. You may feel numb or detached, going through the motions while your heart tries to grasp the reality of the loss.
Wellness Tip: Ground yourself in the body. Practice gentle breathwork or take mindful walks. These physical rituals can help you reconnect and slowly process what's happening.
2. Anger: The Expression of Pain
Anger is a powerful emotion and a natural response to loss. It may be directed at yourself, others, the situation, or even the universe. Though uncomfortable, anger can signal that you're beginning to feel the weight of your grief.
Wellness Tip: Allow healthy outlets. Journaling, movement, or talking to a trusted friend or therapist can help you express anger without letting it consume you.
3. Bargaining: The Mind’s Attempt to Undo
Bargaining often includes “what if” and “if only” statements. It’s the mind’s attempt to negotiate with the past or control the uncontrollable. This stage can bring up guilt or regret as you try to make sense of the loss.
Wellness Tip: Practice self-compassion. Acknowledge that you're doing the best you can with a heart that is hurting. Guilt is a common, but often irrational, part of the grieving process.
4. Depression: The Heavy Weight of Loss
As reality settles in, you may feel a deep sadness, exhaustion, or disinterest in daily life. This is a normal response to loss, not a sign that something is “wrong” with you.
Wellness Tip: Prioritize rest, nourishment, and emotional support. Gentle self-care, such as warm baths, soothing music, or simple meals, can offer comfort during this time.
5. Acceptance: Not Moving On, but Moving With
Acceptance doesn't mean you're “over it.” It means you're learning to live with the loss. You start to integrate it into your life, carry it with love, and begin to rediscover moments of joy and meaning.
Wellness Tip: Reflect on how the experience has shaped you. Consider creative outlets like art, storytelling, or creating a ritual that honors the person or part of yourself you've lost.
Final Thoughts
Grief is not a problem to fix—it’s a process to walk through. From a wellness perspective, the most important thing is to meet yourself with compassion in each stage. Give yourself permission to feel, to rest, to reach out, and to heal at your own pace.
You are not alone in your grief—and you do not have to journey through it without support. With time, tenderness, and intentional care, healing becomes possible.