The COVID-19 pandemic has affected everyone to some degree, and far too many people have lost loved ones. Grief is a collection of challenging emotions that arise from loss. Often, this refers to the loss of a loved one, but people can also experience grief from major life transitions. These can include job loss or divorce. You may also grieve the loss of your health if you have developed significant medical problems due to COVID or another cause. These feelings are your natural response to things that are difficult to cope with.

Understanding Issues Associated with Grief and Loss

It’s often thought that the grieving process primarily involves sadness, yet sadness is just one symptom of grief. After experiencing a significant loss, it’s normal to feel as though you’re losing your mind or as if your life is out of your control. You might feel guilty about not preventing the loss, even if there was nothing you could have done. You may experience regret for the things you did or didn’t do. Some people discover that they are quick to anger, and some become fearful.

Know that there is no “normal” way to experience grief; it looks different for each person. Grief proceeds on its own timeline. There is also no one “right way” to cope with grief. You may need to try several different things until you find something that comforts you. The most important thing to keep in mind is that life will get better. There is always hope for the future, and some day you will be able to accept the loss and move forward. You’ll be able to remember your loved one with fondness and cherish those memories while still moving on with your life.

Bringing Yourself out of Isolation

One of the most significant challenges of the pandemic has been the social isolation. Social distancing has been necessary to reduce infections and save lives, yet it creates unique challenges for those in mourning. Fortunately, the widespread availability of vaccines is easing this burden. If you aren’t yet vaccinated, you are strongly urged to get vaccinated not only to protect your health, but also to allow yourself to break free from social isolation. Turn to trusted friends and family members for support. If you belong to a religious group, you might consider talking to a clergy member or attending a group meeting.

Seeking Support from Professionals

Another way to avoid isolating yourself is to reach out for help from mental health providers. An experienced psychiatrist or therapist can help you understand your challenges, get negative thought patterns under control, and work your way toward acceptance. Your therapist may also point you in the direction of grief support groups. Many support groups are available online these days, but do try to attend in person if you’re able to. In-person meetings can be more effective at reducing isolation because they offer more of a genuine connection to others. However, you may want to try both types of support groups to determine which is best for you.

Staying Busy

It can be more difficult to manage negative thought patterns when you are idle. Try to stay busy with tasks such as housework, hobbies, or even Sudoku puzzles, which can provide a safe focus for your thoughts. Staying busy may help rein in your negative thought patterns, although this shouldn’t be used as a way to avoid working through your grief-related issues entirely. Rather, think of it as a Band-Aid that protects the wound and gives it time to heal.

Finding Meaning Again

Feelings of numbness are another possible issue associated with grief. After experiencing a loss, you might feel as though nothing matters much anymore. You may struggle to find joy in activities you used to enjoy. One way to work through your grief is to rediscover the meaning in everyday things. It can be helpful to go out into nature. Spend time practicing mindfulness. Focus on the sounds of the birds, the feel of the breeze on your face, and the sounds of the trickling water of a stream. Nature can be an effective remedy that can help you feel connected to the world again.

Another way to rediscover meaning in life is to spend time in service to others. Look for volunteer opportunities in your community. You’re likely to find that focusing on helping others also helps yourself. In addition, you’ll meet new people, and this will help you avoid becoming isolated.

Caring for Your Physical Health

The body and mind are interconnected; what affects one affects the other. It’s not unusual for grief to result in physical symptoms, such as fatigue, nausea, aches and pains, insomnia, and weight loss or gain. You may also become more likely to contract infections due to lowered immunity.

Caring for your physical well-being is important, even if you’re currently struggling to find meaning in life. When you take care of your physical health, your mind and spirit benefit. Even if you don’t feel like it, do try to get some exercise (preferably out in nature) and eat healthy foods. Insomnia during grief can be difficult to deal with. If you’re finding it difficult to sleep because of racing thoughts, it’s a good idea to curb your news consumption and screen time starting a few hours before bedtime. If your insomnia persists, consider talking to your provider about short-term medication options to help you get through this difficult time.

Grief can be an isolating experience, but you don’t have to go through it alone. All you need to do is take the first step by speaking with a compassionate provider at Integrated Behavioral Health. Contact one of our Alabama clinics to request an in-person or telehealth appointment or call us at 855-422-1618.