Coping with loss during the holiday season

The loss of a loved one in the midst of the current Covid-19 pandemic may be particularly traumatic, and the holiday period can be a trying time for those who have experienced it in 2021.

While grief and bereavement are experienced differently by everyone, some common aspects may be helpful to understand and to help one to eventually cope better with loss.

“It is not only the passing of a loved one that leads to feelings of loss. People also experience grief in other events, for example when a relationship ends, or one loses a job or possessions such as one’s house as a result of financial difficulties.

“These instances have become increasingly common during the current Covid-19 pandemic,” said Megan Hosking, psychiatric intake clinician at Akeso mental health facilities.

The most widely recognised stages of grief were first described by Dr Elizabeth Kübler-Ross, who was a Swiss-American psychiatrist. While these stages are often presented as a linear process, it is most important to realise that they are not meant to create neat and tidy packages for emotions, and do not necessarily follow in this order for everyone.

Denial

The first emotion many people experience following a loss is a state of shock and denial. Things may not feel real, make any sense, and the reality of the loss will not yet have set in. Denial may result in a person carrying on with life as though the loss has not happened and not feel the emotions associated with the loss.

Anger

Anger can often feel endless; one may feel angry at others – the deceased person, one’s family, the circumstances, the health system, doctors, their employer, other people, and even higher power. Feelings of regret and guilt (whether perceived or real) often manifest as anger against others who one thinks may have contributed to, or caused their loss.

Bargaining

One may try to make arrangements, promises or bargain with others or a higher power to try and ‘reverse’ the loss, minimise one’s own sense of being harmed. This often happens when relationships end and one tries to get their partner ‘back’.

Depression

This stage is often where reality starts to set in and a person moves their attention to the present situation. One may feel intense sadness, want to withdraw from others, or feel like doing nothing. Depression in a stage of grief is not the same as depression as a diagnosable mental health illness. A state of depression following the loss of a loved one or other significant loss is a normal and appropriate response, and often with time, will transition into a space of acceptance.

Acceptance

Acceptance does not mean that everything suddenly feels right again, or that you are completely healed or ‘okay’ with the loss you have suffered. This stage is more about realising that life without your loved one or in your changed situation is the way things are going to be, and learning to live with that – even though it will still hurt, and you may still feel intense sadness or feel the loss daily.

Sandy Lewis, head of therapeutic services at Akeso added, “When talking about loss, one needs to be very mindful of one’s words, as it is a sensitive situation for all involved, and emotions are heightened. The conversation and support largely depend on the person experiencing the loss, your relationship with them, and their current circumstances.”

When talking to someone who has experienced a loss, saying the following may be helpful to express support:

• “I am so sorry for your loss”
• “I don’t know how you feel, but I am here to help in any way I can”
• “You and your loved ones are in my thoughts and prayers”
• “I am just a phone call away” or “I am up early or late if you need anything”
• “My favourite memory of your loved one is…”

It is important to avoid saying things like:

• “At least he/she lived a long life, many people die young” (if an elderly person has passed)
• “Only the good die young” (for a young person)
• “He/she is in a better place”
• “There is a reason for everything”
• “I know how you feel”
• “Just be strong”
• “It’s for the best” (if the person who has passed had suffered seriously)

Lewis advises, “Be supportive but do not try to fix the loss or the situation. Don’t tell people what to do or feel – even if you have experienced loss, remember that your experience is not the same as theirs. Recognise the loss and what it means to the person, and don’t put a time-frame on how long they can grieve.”