Grief and Loss

What Is Grief?

Grief is the natural emotional response to loss — most often the death of someone close, but also the loss of a relationship, job, health, or major life change. It is not a single feeling but a process that can involve sadness, anger, guilt, numbness, and even moments of relief, often shifting unpredictably from day to day.

There is no fixed timeline for grief. Some people process loss over months; for others, waves of grief can resurface for years, especially around anniversaries or reminders of the person or thing lost.

Common Patterns in the Grieving Process

The well-known Kübler-Ross model describes five common emotional responses to loss, not necessarily in order:

• Denial or disbelief — difficulty accepting that the loss has happened
• Anger — frustration directed at oneself, others, or the situation
• Bargaining — dwelling on "what if" or "if only" scenarios
• Deep sadness — low mood, crying, withdrawal from usual activities
• Acceptance — gradually adjusting to life without what was lost, while still carrying the memory

Importantly, even the model's original author later clarified that these are not fixed "stages" on a linear timeline. Most people move back and forth between these emotional patterns rather than progressing in a straight line, and not everyone experiences all of them.

Physical and Emotional Signs of Grief

Grief affects the body as well as the mind:

• Fatigue and low energy — even after adequate sleep
• Changes in appetite — eating significantly more or less than usual
• Trouble concentrating — difficulty focusing at work or in conversations
• Sleep disturbances — trouble falling asleep or waking frequently
• Social withdrawal — pulling away from friends, family, or usual routines

These reactions are a normal part of mourning and typically ease gradually over time.

Healthy Ways to Cope with Grief

1. Allow yourself to feel it
   Suppressing grief tends to prolong it. Give yourself permission to feel sadness, anger, or confusion without judgment.
2. Maintain basic routines
   Regular meals, sleep, and light physical activity help stabilize the body during an emotionally difficult time.
3. Stay connected
   Lean on trusted friends, family, or support groups rather than isolating — even brief contact can help.
4. Create space to remember
   Writing, talking about the person or thing lost, or marking meaningful dates can be a healthy way to honor the loss rather than avoid it.
5. Be patient with the process
   Grief doesn't move in a straight line, and setbacks after periods of feeling better are normal, not a sign of failure.

When to Seek Professional Support

Most people move through grief with time and support from loved ones. However, some experience prolonged grief disorder — an intense, persistent state of mourning that disrupts daily life and doesn't ease over time, even after a year or more. Consider speaking with a grief counselor or therapist if grief feels unmanageable, if daily functioning is severely disrupted for a prolonged period, or if you notice persistent thoughts of hopelessness.

Key Takeaways

Grief is a natural, individual process with no single "right" way to experience it. Allowing yourself to feel it, staying connected to others, and seeking support when needed are healthy steps toward gradually adjusting to loss.

This is a sensitive topic. If grief is affecting your ability to function, or you're experiencing thoughts of harming yourself, please reach out to a mental health professional or a crisis support line in your area.

Prepared by: ภญ.ดร. จิรพันธ์ ม่วงเจริญ

Sources:,American Psychological Association (APA). Grief.,National Institute on Aging (NIA), National Institutes of Health. Coping with Grief and Loss.,National Center for Biotechnology Information (NCBI). Stages of Grief Portrayed on the Internet: A Systematic Analysis and Critical Appraisal.