There’s no “right” way to grieve—but you are not alone.
Grief is a deeply personal, sometimes overwhelming response to loss. There’s no roadmap, no fixed timeline, and no one-size-fits-all experience. But while every person grieves differently, there are some common emotional, physical, and cognitive symptoms that many people experience after losing someone they love.
If you’re grieving—especially after a sudden, violent, or traumatic death—you may wonder if what you’re feeling is “normal.” The truth is: almost everything you’re feeling is a natural response to loss.
Below are some of the most common symptoms of normal grief. You may experience all, some, or only a few. These feelings may come in waves, feel unpredictable, or linger longer than you expected. Whatever you’re feeling, you are not doing it wrong.
Physical
- Tightness in the chest
- Tightness in the throat
- Oversensitivity
- Depersonalization
- Breathlessness
- Weakness in the muscles
- Lack of energy
- Dry mouth
- Hollowness in the stomach
- Sighing
- Treasuring objects
Emotional
- Shock/numbness
- Sadness
- Anger
- Guilt/Self-reproach
- Anxiety
- Loneliness
- Helplessness
- Yearning
- Emancipation
- Relief
Behavioral
- Sleep disturbances
- Appetite disturbances
- Absentmindedness
- Social withdrawal
- Dreams of the deceased
- Avoidance of reminders
- Searching/calling out
- Restless over-activity
- Crying
- Clinging to reminders
Cognitive
- Disbelief/Denial
- Confusion
- Auditory & visual hallucinations
- Preoccupation
- Sense of presence
When to Seek Help
While these symptoms are part of normal grief, there are times when the intensity, duration, or disruption may signal the need for additional support. Consider seeking help if you:
- Feel unable to function in daily life after an extended time
- Experience suicidal thoughts or persistent hopelessness
- Use alcohol, substances, or risky behaviors to cope
- Feel stuck in one stage of grief without relief
- Have symptoms of PTSD (flashbacks, panic attacks, intrusive thoughts)
Grief that doesn’t ease over time, or that worsens, may be a sign of complicated grief or trauma-related distress. Reaching out is a sign of strength—not weakness.