Knowing When to Seek Extra Support

Grief is a natural response to loss, but sometimes it can become overwhelming, persistent, or interfere with daily functioning. Recognising signs of complicated grief allows you to seek support before it escalates into more serious mental or emotional distress.

Indicators of complicated grief may include: persistent rumination about the loss, inability to engage in daily routines, intense guilt or self-blame, avoidance of reminders, or ongoing physical symptoms such as insomnia, fatigue, or changes in appetite.

If you are finding it debilitating, seeking professional help may be the best avenue for you. Professional support may include counselling, trauma informed coaching, or grief specific therapy. Seeking guidance is not a sign of weakness but an act of self-care and protection. Professionals can provide tools to navigate grief safely, help you process complex emotions, and prevent unresolved trauma from compounding.

Understanding that anticipatory grief, cumulative grief, or repeated losses (as in fostering or animal care work) may heighten vulnerability is also important. What are you are experiencing could be the final straw from an accumulation of loss.

Tailored support allows you to recognise patterns and respond proactively.

Micro practice:

Schedule a brief mindfulness pause during your day. Focus on your senses; what you see, hear, touch, or smell. This helps to bring your attention to the present and reduce rumination. Even a two minute pause can stabilise emotions and reset the nervous system.

Remember, grief exists on a spectrum, and recognising when additional support is needed is a proactive step toward long term emotional health. You do not have to navigate complex grief alone.