June 8, 2020
Posted by Caitlin Stanaway, Psy.D., Licensed Psychologist, UWCC
The pandemic has impacted our routines, social lives, school, work, and more. It has caused the loss of lives around the globe, as well as the loss of normalcy. The recent death of George Floyd has put police brutality, murders of Black and Brown people, racial and social injustice into the spotlight. There are many losses to grieve amidst the intensity of civil unrest, on top of more typical stressors like taking finals and looking for a job.
Elisabeth Kubler-Ross developed the five stages of grief in her 1969 book, On Death and Dying. Grief is typically conceptualized as a reaction to death, though it can occur anytime reality is not what we wanted, hoped for, or expected.
Persistent, traumatic grief can cause us to cycle (sometimes quickly) through the stages of grief: denial, anger, bargaining, depression, acceptance. These stages are our attempts to process change and protect ourselves while we adapt to a new reality. While there are consistent elements within each stage, the process of grieving looks different for everyone.
When you combine experiences of stress and trauma to grief, it is overwhelming. It takes a toll on our mental and physical health. Our minds and bodies are consistently being impacted by the stress response, a nervous system reaction to feeling threatened. It triggers the release of adrenaline and cortisol, impacting sleep, appetite, making it difficult to function at your best.
Symptoms of anxiety and depression may develop, as well as trauma symptoms like intrusive thoughts, nightmares, feeling disconnected from self. Trauma related to racial injustice is chronic. Resources for Black healing, including crisis support, self-care, and reducing cortisol levels in response to racial stressors can be found here.
Being aware of the grief stages and how you uniquely experience them can increase self-understanding and compassion. It can help you better understand your needs and prioritize getting them met.
Denial
| can look like: | can feel like: |
|---|---|
| avoidance | shock |
| procrastination | numbness |
| forgetting | confusion |
| easily distracted | shutting down |
| mindless behaviors | |
| keeping busy all the time | |
| thinking/saying, “I’m fine” or “it’s fine” |
Anger
| can look like: | can feel like: |
|---|---|
| pessimism | frustration |
| cynicism | impatience |
| sarcasm | resentment |
| irritability | embarrassment |
| being aggressive or passive-aggressive | rage |
| getting into arguments or physical fights | feeling out of control |
| increased alcohol or drug use |
Bargaining
| can look like: | can feel like: |
|---|---|
| ruminating on the future or past | guilt |
| over-thinking and worrying | shame |
| comparing self to others | blame |
| predicting the future and assuming the worst | fear, anxiety |
| perfectionism | insecurity |
| thinking/saying, “I should have…” or ”If only…” | |
| judgment toward self and/or others |
Depression
| can look like: | can feel like: |
|---|---|
| sleep and appetite changes | sadness |
| reduced energy | despair |
| reduced social interest | helplessness |
| reduced motivation | hopelessness |
| crying | disappointment |
| increased alcohol or drug use | overwhelmed |
Acceptance
| can look like: | can feel like: |
|---|---|
| mindful behaviors | “good enough” |
| engaging with reality as it is | courageous |
| “this is how it is right now” | validation |
| being present in the moment | self-compassion |
| able to be vulnerable & tolerate emotions | pride |
| assertive, non-defensive, honest communication | wisdom |
| adapting, coping, responding skillfully |
Generally, if we are not in the stage of acceptance then we are in some way fighting against or avoiding reality. We might start sleeping more. Our mood or anxious thoughts might become the focus of attention, distracting from external stressors. We might use alcohol or drugs to avoid or disconnect from reality. We might keep our focus on tasks, responsibilities, or the needs of others – staying busy as much as possible to avoid feeling distress.
Acceptance doesn’t mean not experiencing distress, emotions or trauma. It does not mean you condone what is happening. It means noticing what you are fighting against, validating your desire to fight against it, and re-orienting yourself to the reality of the moment you are in. It means not getting stuck, or getting un-stuck, from other stages. Mindfulness and a non-judgmental, curious attitude can be a big help.
Acceptance might look like saying to yourself: “If I sleep too long today I’ll keep sleeping through the mornings. I’m going to prioritize getting my schedule regulated.” It might look like noticing: “I’m directing my anger and sadness about what’s going on toward myself and ruminating on self-criticisms. I’ll acknowledge my anger and what it’s really about.” Or reflecting, “how could I not be angry about ___? Who wouldn’t be anxious about ___? Of course it’s extremely hard to accept ___”; It might look like checking in on yourself: “If I keep neglecting my own needs and focusing on work/others, I’ll end up feeling burned out and exhausted. I’ll take time to assess how I’m doing and what I need.”
It is rare to move through the stages in a linear way. It is normal to experience ups and downs in mood, thoughts, attitudes, and behaviors. It can be difficult maintaining acceptance while things feel so unacceptable.
If you are feeling overwhelmed by grief, loss, trauma you do not have to go through it alone. The Counseling Center can offer culturally-sensitive support and guidance through the grieving process.
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Is there a “right” or “wrong” way to grieve?
The simple answer is, of course, no. There's no right or wrong way to grieve. Grief is a unique experience that's a natural and normal response to any kind of loss, including death, divorce, health or career.
That being said, there are healthy ways to cope with your loss. We have to be careful to identify unhealthy coping behaviors, such as increased substance use, social isolation, avoiding your feelings by distracting yourself, making impulsive or drastic changes, ignoring self-care, etc. These behaviors should be carefully monitored and avoided. If you're at risk of harming yourself or others, seek medical attention immediately.
Connect with the 988 Suicide & Crisis Lifeline 24/7 by calling or texting 988
What positive steps can you take to address grief?
We all need support from time to time, and grief is no exception. If you’ve experienced a significant loss, seek social support and practice wellness activities that promote good health. Make sure you're getting enough sleep, eating healthy foods and exercising. Other positive steps you can take are spending time in nature or engaging in hobbies or activities that promote creativity and self-expression. Consider meeting with a therapist or joining a grief group if additional support is needed.
When is it time to seek professional help?
While social support is essential, sometimes talking to your loved ones can be difficult because they may be going through their own grieving process. Therapy, whether individual or group, can facilitate the recovery process. Talking to a therapist provides a safe space for reflection and healing. Therapists can also provide tools to support your recovery. Just remember, you don’t need to go through this alone. Whether it's seeking professional help or encouragement from a friend, don’t hesitate to do what you need to do in order to move forward and heal.
This article was first published here: https://www.washington.edu/counseling/2020/06/08/the-stages-of-grief-accepting-the-unacceptable/
and here: https://health.osu.edu/health/mental-health/the-five-stages-of-grief