The journey of grief and loss involves feeling and riding the waves of sadness, anger, and/or fear, and then returning to our daily routine once these feelings pass.

Most people can intuitively guide themselves through these ‘ups and downs’ of emotion without additional professional support. However, some individuals may experience symptoms of depression in addition to their loss or bereavement.

Receiving psychological support can be helpful in certain circumstances, or if particular symptoms are experienced.

Checklist to determine if I need some additional support to manage my Grief

Select options below that affect you

You’re experiencing persistent low mood where moments of joy/contentment/pleasure are absent

Seeing weight loss or weight gain due to change in eating habits

You have frequent negative beliefs about yourself, e.g. guilt, self-criticism, “I failed”, or “I’m worthless”

Thoughts of suicide/self-harm are present and are due to feeling unworthy of living or being unable to cope with your emotional pain

Sadness/emptiness begins to spread to other areas of life (i.e. is no longer specific to the initial grief or loss)

Inability to fulfil daily responsibilities (e.g. poor hygiene, household chores) due to low motivation/low mood

You’re experiencing symptoms of panic (e.g. hyperventilation, sweating, dizziness, heart palpitations/chest pain) in response to flashbacks/intrusive memories of the loss/grief

What should I do?

Try to follow your usual daily routine as best as you can, including enjoyed activities, sleep routine (even if not going to work), and hygiene practices.
- Try to stop and sit with the waves of emotion when they come.
  - Seek support and connection with someone you trust. It may help to tell your loved one how they can best support you during this time (e.g. listen, give you a hug, share memories, validate your feelings, etc).
    If you believe your loved one is struggling with their grief/loss, three tips you can try are:
    - Remember that everyone grieves and processes loss in different ways. Ask your loved one if they believe they are coping okay. Try to respect how your loved one is coping, except if you are concerned for their safety and well-being (e.g. suicidal ideation, drug/alcohol use, gambling excessively, impulsivity, etc);
      - If you are concerned for your loved one, find an appropriate time to speak calmly with them about your concerns. Speak with your loved one about how you can best help them cope more effectively (e.g. remove alcohol from the house, discuss alternative coping strategies, and encourage talking about feelings instead); and
        If you feel your loved one’s symptoms of grief/loss are worsening, gently suggest that they see a psychologist for additional support. It may help to offer to attend the first appointment with them if your loved one would find this helpful.
        If you’re struggling and would like some additional support, please reach out a psychologist so you can receive the guidance and support you need.
        
        Reach Out to a Therapist

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If you are experiencing thoughts of suicide, contact crisis support services such as Lifeline (13 11 14), the Kids Helpline (1800 55 1800) or the NSW Mental Health Line (1800 011 511).

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