Navigating Grief

by Jaimie Hutchison, MA, LPC, Team Hutch Counseling

Grief is one of the most profound human experiences — and also one of the most misunderstood. As a therapist, I’ve sat with many people who believe they’re grieving “wrong,” moving too slowly, feeling “too much,” or even feeling too little. My hope with this post is to offer clarity, compassion, and a trauma-informed perspective on grief and healing.

Grief Is Not Just About Death

When we hear the word “grief,” we often think of the death of a loved one. But grief can arise from many kinds of loss. People may grieve the end of a marriage or partnership, the loss of a beloved pet, a job loss or career change, or the loss of health and ability due to illness or injury. Grief can also accompany moves, estrangements, retirement, miscarriage, or even the loss of dreams and expectations for the future.

Any time life changes in a way that feels like something precious has been taken from you, grief may be part of your experience — and it deserves to be acknowledged and supported.

Grief Is Not Linear

Grief does not follow a predictable timeline or set of stages. While many have heard of the “five stages of grief,” real life is rarely that neat. Feelings may come in waves, sometimes gentle and other times overwhelming, often when you least expect them.

You might feel angry one day, numb the next, and deeply sad later that same week. You may even experience moments of relief or laughter, which can feel confusing in the midst of mourning. All of these experiences are valid. Grief is not about “getting over” the loss but about learning to carry it while continuing to live your life.

Everyone Grieves Differently

Grief is as unique as the relationship you had with the person or situation you’ve lost. Some people cry openly, while others grieve quietly. Some want to talk about their loved one or loss often, while others find that too painful. Some throw themselves into work or projects, while others need time to rest.

There is no right way to grieve, only your way. A trauma-informed approach honors your story, your coping strategies, and your pace.

Grief Can Feel Like Many Things

Grief does not always feel like sadness. It can also show up as irritability, confusion, difficulty concentrating, anxiety, fatigue, or even numbness, which is a common protective response when feelings are too overwhelming to process at once.

It’s important to know that grief affects every part of us: emotional, physical, mental, and spiritual. This is a normal, though difficult, response to loss.

How to Support Yourself in Grief

Here are some gentle ways to care for yourself as you grieve:

• Allow your feelings to come as they are. Whatever you’re feeling — or not feeling — is okay. There is no need to force emotions or judge yourself.

• Honor your limits. Grief can be exhausting. Make space for rest and nourishment, and don’t expect yourself to function as you usually would.

• Seek connection when you’re ready. Talking with someone you trust — whether a friend, family member, or therapist — can help you feel less alone. It’s also okay to take quiet time for yourself.

• Create meaningful rituals. You might light a candle, keep a journal, or find another way to honor what you’ve lost.

• Be patient with yourself. Healing is not a destination and there is no timeline you need to follow.

  
  

When to Seek Professional Support

While grief is a natural part of being human, there are times when it feels especially heavy or complicated, particularly if it brings up past trauma or triggers other mental health challenges such as depression, anxiety, or ongoing distress.

If you feel stuck, overwhelmed, or unable to engage in daily life in ways that feel manageable, reaching out to a therapist can give you a safe space to process what you’re experiencing and learn ways to cope. You deserve care and support, no matter where you are in your grief journey.

A Final Word

Grief changes us. It reshapes our hearts and lives, leaving behind both pain and, over time, the possibility of deeper meaning and connection. You may never stop missing what you’ve lost, but you can learn to carry that love forward and continue living in a way that honors them or what you lost and yourself.

If you are grieving and looking for someone to walk alongside you, there are experienced therapists available. Here is how you can find one: . You do not have to go through this alone.