Navigating Grief: Finding Hope and Meaning After Loss

Have you ever found yourself staring at an empty chair, expecting to hear a laugh that no longer comes, or reaching for your phone before remembering there's no one left to answer? 

Grief sneaks in like that — in the quiet moments, in the middle of the everyday.

Loss is something we all experience, yet it’s often one of the most isolating journeys we take. Whether you’ve lost a loved one, a pet, a relationship, a job, or even a sense of identity, grief can feel like the ground has shifted beneath your feet. But you're not alone — and you don't have to navigate it without support.

What Is Grief, Really?

Grief is more than sadness. It’s a complex, deeply personal response to losing something meaningful. It can show up as tears, numbness, anger, guilt, or even laughter at unexpected times. It’s unpredictable and non-linear — and that’s okay.

In Australia, almost one in three people are significantly impacted by grief each year, according to the Australian Centre for Grief and Bereavement. That’s millions of people feeling the ripple effects of loss — sometimes silently, often invisibly.

So why does grief hit so hard, and how can we begin to heal?

The Many Faces of Loss

Grief doesn't always follow a funeral. You might be grieving the end of a relationship, a miscarriage, a relocation, or a dream that didn’t come to be. These experiences are often minimised or misunderstood, yet they carry just as much emotional weight.

Have you ever been told to "move on" or "stay strong" when your heart was breaking? Comments like these, though well-intentioned, can leave us feeling unseen or pressured to hide our pain.

Acknowledging grief — whatever its form — is the first step toward healing.

The Emotional Rollercoaster of Grief

No two grief journeys are the same, but many people describe it as a rollercoaster. One moment you're coping, the next you're overwhelmed by a memory or wave of longing.

The five stages of grief — denial, anger, bargaining, depression, and acceptance — popularised by Elisabeth Kübler-Ross, aren’t a strict timeline. You might bounce between them, skip one entirely, or revisit the same emotion again and again.

Here’s what’s important to remember: there’s no “right” way to grieve.

How Grief Affects the Mind and Body

Grief is not just emotional — it’s physical too. You might experience:

• Fatigue or insomnia

• Brain fog and difficulty concentrating

• Aches, pains, or tightness in the chest

• Changes in appetite

• Weakened immunity

In fact, a study by the Australian Psychological Society revealed that chronic grief can increase the risk of depression, anxiety, and even heart disease if left unaddressed.

Are you noticing these symptoms in yourself or someone close to you?

What Helps When You’re Grieving?

Grief support isn't about "fixing" the pain — it’s about making space for it, gently and without judgement.

Here are a few compassionate steps that can support healing:

1. Allow the Grief

Give yourself permission to feel. Cry if you need to. Be still. Let your grief exist without rushing to be okay. Suppressing emotion often prolongs the healing process.

2. Talk About It

You don’t have to share everything, but talking to someone — a friend, a family member, a grief and loss support group, or a grief-informed counsellor — can offer relief. Connection helps reduce feelings of isolation and validates your experience.

3. Express Yourself Creatively

Writing, painting, gardening, or making music can be therapeutic ways to honour your loss and express emotions that are hard to put into words.

4. Take care of yourself emotionally, mentally and physically

Start new daily routines that allow you have a healthy diet, exercise, good hygiene, adequate sleep, and are attending to your medical care. Grief can leave life feeling chaotic. Simple, gentle and grounding rituals — like morning walks, lighting a candle, or eating a nourishing meal — can restore a sense of rhythm.

5. Have patience and kindness with yourself

Forgive yourself if you're feeling sad, confused, or angry, and haven't yet accomplished everything you intended. Being patient and kind with yourself—acknowledging all emotions, whether painful or positive—can make the grieving journey more manageable. This approach fosters self-understanding and self-compassion.

6.Find ways to connect with your loved ones.

Our loved ones are deeply embedded in our biology and wired into our nervous system. Physiologically, they will always be with us. When you're ready, find ways to ritualise them—such as lighting a candle at their favorite place or taking a walk to support a cause they were passionate about. Live by their values and act on them. Remembrance and acknowledgment are ways to reduce isolation and find special ways to bond with them."

7.Seek Professional Support

If grief begins to feel unmanageable or you find yourself stuck in a cycle of despair, counselling can be a powerful resource. A trained therapist can help you navigate grief with compassion, helping you find meaning in what remains.

When Grief Changes Shape

In time, grief softens. It doesn't disappear, but it becomes part of your story — woven into the fabric of who you are. Many people find that loss deepens their capacity for empathy, strengthens relationships, or shifts their life’s direction in meaningful ways.

What could it mean for you to carry your grief with grace, rather than struggle against it?

You’re not the person you were before your loss — and that’s okay. Healing doesn't mean forgetting; it means learning to live again, with the memory carried gently in your heart.

Final Thoughts: There Is No Timeline

Whether your loss was recent or long ago, your grief matters. If you’re struggling, there is support available. You deserve to be seen, heard, and helped through this chapter — no matter how long it takes.

Grief changes us, but it doesn’t have to define us.

With gentle guidance and a safe, supportive space, healing is possible.

Connect with Pam at Rebuild Counselling and begin the next chapter of your journey — one rooted in strength, compassion, and hope.

Free Consultation session