​Grief is one of the most profound human experiences—it reshapes how we see the world and ourselves. It can bring sadness, anger, guilt, confusion, or even moments of relief. Often, grief comes in waves: some days the pain feels raw and consuming, and other days there’s space for light to peek through. Each person’s grief is unique, reflecting the depth of their love and the meaning of their loss. There is no “right” way to grieve; it’s a deeply personal journey of learning how to live in a world changed by loss.

Therapy can provide a safe, steady place to navigate grief’s many emotions. It offers space to honor what was lost while learning how to rebuild life around it. Healing doesn’t mean forgetting or moving on—it means finding a new relationship with the loss that allows both love and life to coexist. Through compassionate support, the nervous system gradually begins to settle, and the weight of grief softens enough for moments of connection and peace to return.

While grief may always leave a mark, it can also open the heart to deeper empathy, appreciation, and love. Many people find that, with time, they carry their grief differently—not as a wound that defines them, but as a quiet reminder of how deeply they’ve cared. If you are walking through loss, remember: you are not alone. Healing doesn’t mean letting go of love; it means allowing love to lead you gently forward.

Written by Katelyn Miranda

Grief is not only an emotional process, it is a deeply physical one, especially for an HSP. Because HSPs tend to have more finely attuned nervous systems, they often feel grief not just in their hearts and minds, but in their muscles, breath, posture, and skin. Somatically, grief may manifest as a tight chest, a lump in the throat, heaviness in the limbs, or a disconnection from one's body altogether. The body of an HSP registers and holds emotional experiences more intensely, and grief can live in the body as fatigue, tension, restlessness, or even chronic pain. This can be true for any human, but HSPs in particular. These sensations aren't signs of weakness or pathology, but the body’s way of processing an overwhelming or inconceivable loss. For HSPs, who often carry a heightened awareness of internal states, these sensations can be particularly pronounced and require gentler, more intentional forms of care.

Pausing to listen to the body, to feel where grief lives and how it wants to move, can be a powerful and non-verbal form of mourning that words alone may not reach. When being in or with the body feels like too much, simply tending to it in nurturing ways like being in a warm bath, laying in the sun, or laying under a weighted blanket can be enough to ease into embodiment through overwhelm. The somatic path of grief honors sensitivity as a strength: an ability to stay in touch with the body’s signals, a capacity to feel what others may numb, and a way of transforming pain into embodied wisdom.

When grief comes along, it is no wonder that HSPs find themselves swimming in a sea of intensity. Just as every HSPs experience of sensitivity is unique, so too is every experience of grief. While I can’t speak to the complexity of everyone’s lived experience, I can say this – I see you, sensitive one. I have been through the fire of grief and still find myself there some days. But my sensitivity has allowed for a depth of beauty as I connect with what I have lost in my life. Our sensitivity is not a curse, but a doorway if we allow it.

Suggested Reading on HSP and Grief
The Highly Sensitive Person by Elaine N. Aron, PhD
(Foundational book defining the HSP trait.)

The Wild Edge of Sorrow by Francis Weller
(Deep and poetic exploration of grief with resonance for sensitive souls.)

Permission to Mourn by Tom Zuba
(Simple, compassionate guide for navigating loss.)

Grief Is Love by Marisa Renee Lee
(Touches on the enduring, nonlinear nature of grief.)

It's OK That You're Not OK by Megan Devine
(Validates the depth of grief in a grief-illiterate culture.)

Are You Highly Sensitive? Take the Highly Sensitive Person Scale

Written by Katelyn Miranda

When loss strikes, the HSP might feel the experience of the loss on a more acute level than a non-sensitive person. Whether the loss is a death or an ending, a dream, a pet, or a human, someone close to you, an acquaintance or para-social relationship, or even someone you don’t have a great relationship with, the loss of someone can impact HSPs in a way that feels profound and unshakable. As a highly sensitive person myself, it often feels like life is felt in a way that can become overwhelming really fast. While my ability to deeply think and feel is turned up, so is my ability to feel the depth of loss. It is certainly both a gift and a challenge. 

When grief arrives on my doorstep, either fresh or years old, it can feel like a hot iron to the skin. I feel it deep into my bones, in my being like a storm rolling in, in my stomach like a weight I can’t digest. Even small losses – a shift in a relationship, the end of a season, a place I no longer go – can stir something deep inside. I’ve often felt confused or ashamed by the intensity of my grief, especially when others seem to be moving on so quickly. But I’ve come to understand that my sensitivity isn’t a flaw – it’s the reason I feel love so deeply, which also means I feel the ache of its absence with just as much depth. HSPs tend to process experiences more thoroughly, and that includes loss. We revisit memories, we track subtle shifts, we feel the emotional undercurrents others might miss. It can be overwhelming, yes – but it also allows us to honor grief in a profound and meaningful way. When I move through grief, I use it as an opportunity to connect with that which I love, to the present moment, and to the reminder that this life is precious.

Some other things to look out for are when the feelings get to be too much: HSPs can find themselves going towards dissociation, burnout, depression, anxiety, PTSD, and other health issues. The need for self-care and community care are especially high because of this. While grief is its heaviest, it can feel impossible to take care of yourself. When self-care feels impossible, the best next thing is being gentle and compassionate with yourself. The next best thing after that is to lean on community support – call on
those close to you, they want to be there for you. Being an HSP offers an opportunity for empathy, spiritual connection, and beauty in unfamiliar places, especially when we tend to our nervous systems in the ways we need.

Reconciliation, the culmination of the grief process, represents a delicate yet profound step where the loss is integrated into the person's life in a meaningful way. This is not about "getting over" the loss but finding peace with the reality of it. Reconciliation occurs when the emotional intensity of grief softens, allowing the person to adapt to a life where their loved one is physically absent but emotionally present. It involves recognizing that while the pain of loss may never fully disappear, it is possible to experience moments of joy and connection again. In this phase, individuals start to embrace both the grief and the potential for healing, finding ways to hold onto the memory of their loved one while stepping forward with their life.
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In this stage, a key aspect of reconciliation is the ability to reflect on the relationship and the loss with a more balanced perspective. People may feel a growing sense of acceptance, even though there may still be moments of deep sadness. Over time, the memories of the person may bring a mixture of emotions, where feelings of warmth, gratitude, and even joy begin to blend with the grief. This shift allows individuals to reconcile their present reality with the love and bond they will always carry. There is a new understanding of how to live with the absence—not by erasing the loss, but by learning how to incorporate it into one’s evolving life story.

Reaching reconciliation in the grief process offers a message of hope. It is a testament to the human capacity for resilience and transformation. The process of integrating loss allows people to rediscover themselves and the world around them with a deeper sense of compassion and strength. While grief remains a part of their lives, it no longer defines them. Instead, they honor the love they’ve lost while also allowing space for new experiences and relationships. This delicate balance between sorrow and renewal is a sign that healing is possible, even in the face of profound loss.

Mindfulness can be a powerful tool in easing the pain of grief after the loss of a loved one. Grief often brings a flood of overwhelming emotions—sadness, anger, confusion, and even guilt—that can make it difficult to find moments of peace. Mindfulness, the practice of being fully present in the moment, offers a gentle way to navigate these emotions. By focusing on the present, mindfulness helps to quiet the mind's tendency to ruminate on the past or worry about the future, providing a sense of calm amidst the storm of grief.

Practicing mindfulness during grief doesn't mean avoiding or suppressing emotions; rather, it encourages a compassionate awareness of what you are feeling. This approach allows you to sit with your emotions without being consumed by them. Simple mindfulness techniques, such as deep breathing, body scans, or mindful walking, can help ground you in the present moment, providing relief from the intensity of grief. These practices can also create a space where emotions can be acknowledged and processed in a way that feels manageable, rather than overwhelming.
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The benefits of mindfulness extend beyond just the moments of practice. Over time, mindfulness can cultivate a deeper sense of resilience and emotional balance. It can help you develop a more compassionate relationship with your grief, allowing you to experience it without judgment. This can lead to a gradual easing of the pain, making room for healing and eventually, for moments of peace and acceptance. While mindfulness doesn't take away the grief, it offers a pathway to navigate it with greater ease and self-compassion, helping you find strength and hope on your journey towards healing.

After the loss of a loved one, it’s common to experience heightened sensitivity and lower tolerance levels. Grief often leaves us feeling raw and exposed, as though our emotional defenses have been stripped away. Even small, everyday stressors can feel overwhelming, and things that might not have bothered us before can suddenly seem unbearable. This heightened sensitivity is a natural response to the intense emotions and vulnerability that accompany grief, and it can impact everything from how we interact with others to how we manage daily tasks.

Understanding these changes in emotional sensitivity is an important part of navigating grief. The nervous system is in a heightened state, reacting more strongly to stimuli that would otherwise be manageable. This can lead to feelings of irritability, frustration, or even anger in situations where we might usually feel more at ease. It’s important to acknowledge these feelings without judgment, recognizing that they are a normal part of the grieving process. Giving yourself permission to set boundaries, take breaks, and practice self-care can help in managing this increased sensitivity.

While the heightened sensitivity and lower tolerance levels can be challenging, they are also temporary. Over time, as the intensity of grief begins to lessen, emotional resilience gradually returns. By being gentle with yourself and allowing space for these emotions, you can move through this phase with greater ease. It’s also a time when leaning on supportive relationships can be incredibly helpful, as understanding and compassionate companions can provide a safe space to express and process these intense feelings. With patience and self-compassion, it’s possible to navigate this difficult time and eventually find a place of greater emotional balance and healing.

The loss of a loved one often brings with it the need to learn new roles, a process that can feel both overwhelming and daunting. When someone close to us passes away, the roles they played in our lives—whether as a partner, parent, friend, or caregiver—leave a void that can be challenging to fill. The grieving person may find themselves stepping into responsibilities they never anticipated, such as managing finances, taking care of household tasks, or making decisions that were once shared. This shift can add a layer of stress to the grief process, making it important to approach these changes with patience and self-compassion.

Learning new roles during grief is not just about acquiring new skills; it's also about redefining one's identity in the wake of loss. It can be difficult to adjust to life without the presence of the loved one, and stepping into their role can feel like an emotional burden. However, it's crucial to remember that this is a gradual process, and it's okay to ask for help along the way. Friends, family members, and grief therapists can provide guidance and assistance, easing the transition and ensuring that the grieving person doesn't feel isolated in their new responsibilities.

While the process of learning new roles after a loss is undoubtedly challenging, it can also be an opportunity for growth and empowerment. As individuals adapt to these new responsibilities, they may discover strengths they didn't know they had and develop a deeper sense of independence. Over time, this journey can lead to a renewed sense of purpose and confidence, helping the grieving person find their footing in a world that has been irrevocably changed. Though the path is not easy, it is one that can lead to healing and a greater appreciation for personal strengths and identities that emerge in the process.

When faced with the intense emotions of grief, the nervous system often triggers a fight response. This response is part of our survival mechanism, rooted deeply in our biology, designed to protect us from perceived threats. In the context of grief, the fight response can manifest as irritability, anger, or an overwhelming urge to confront or challenge the pain. While this reaction may seem out of place when dealing with loss, it’s the nervous system’s way of trying to regain control in a situation that feels profoundly disempowering.

Understanding this response is a crucial step in healing. The nervous system, in its attempt to defend us, sometimes misinterprets emotional pain as a physical threat, leading to this heightened state of alertness. Recognizing these reactions allows us to address them with compassion rather than self-criticism. Techniques such as deep breathing, mindfulness, and grounding exercises can help calm the nervous system, shifting it out of the fight response and into a more balanced state. It's important to allow yourself to feel these emotions without judgment, knowing that they are a natural part of the grieving process.

Healing the nervous system after experiencing grief is a gradual process, but it is entirely possible. Engaging in regular self-care practices, seeking support from loved ones, and perhaps working with a therapist can all contribute to restoring a sense of safety and calm in the body. Over time, as the nervous system begins to heal, the intense fight responses will lessen, making space for a gentler and more compassionate experience of grief. This journey of healing is not linear, but with patience and support, it leads to a place of greater resilience and peace.

Grief is a profound emotional experience that can significantly impact both the mind and body. When we encounter the loss of a loved one, our nervous system may respond with a "freeze" reaction, a state where the body and mind become temporarily immobilized. This is a natural response to overwhelming stress and can be understood as part of the "fight, flight, or freeze" survival mechanism. During this freeze response, the brain and body may feel numb or disconnected, and it can be challenging to process emotions or engage with the world. Understanding this reaction is crucial, as it validates the complex physical and emotional responses we experience during grief.

Those who are caring for the mourning may not easily understand the freeze response they see in the mourner. And the mourner may not be able to fully express what they are experiencing or what they need in support. It is important to meet those who are grieving without agenda or expectation because their nervous system is overloaded by grief. Offering to help with practical matters and providing a gentle presence can be most supportive.

It is important to approach this healing process with compassion and patience. The journey through grief and the accompanying neurological responses is deeply personal and cannot be rushed. Healing from the freeze response involves working gently with the nervous system to restore a sense of safety and balance. Techniques such as deep breathing, mindfulness, and gentle physical activity can help re-engage the body and mind. Social connection that is supportive and understanding also helps the nervous system feel safe enough to reengage. Additionally, seeking support from a therapist or counselor who specializes in grief can provide a safe space to explore and process emotions. There is hope for healing, and by acknowledging and addressing the body's natural reactions to grief, individuals can find a path forward that honors their loss while fostering resilience and recovery.

The process of mourning begins with the essential and often painful step of acknowledging the reality of the death. This step requires mourners to gently confront the reality of their loss, which can take weeks, months, or even years. During this time, it is not uncommon for mourners to remind themselves repeatedly that their loved one has died. Accepting the permanence of this loss is crucial for healing, though it may be one of the most challenging aspects of the mourning process. Confronting the truth, despite the pain it brings, lays the foundation for moving forward.

Feeling the pain of the loss is another crucial aspect of the grieving process. Bereavement literally means to be torn apart, and embracing the pain that comes with loss is essential to healing. One of the greatest challenges for those accompanying mourners in their grief is to be present to the pain without trying to fix it. Allowing oneself to fully experience the depth of this pain, rather than avoiding or suppressing it, is a critical step towards eventual healing.

Remembering the person who has died is a vital part of the mourning journey. This involves exploring the relationship that existed with the deceased and working to remember them in their entirety, including both positive and negative aspects. By converting the relationship from one of presence to one of memory, mourners can honor the person who has died and keep their memory alive in a meaningful way. This process helps to integrate the loss into the mourner’s life and find a new way to maintain a connection with their loved one.

As the mourner adapts to life without their loved one, developing a new self-identity becomes necessary. The loss of a relationship often means adjusting to new roles and responsibilities in life. This readjustment allows the mourner to create a new sense of wholeness, filling in the gaps left by the deceased. This can be one of the most draining tasks of mourning, as it requires significant emotional and psychological effort to redefine oneself and one’s place in the world.

Searching for meaning in the aftermath of loss is a deeply personal and often spiritual journey. This process often involves an exploration of faith and values, as mourners reevaluate their meaning in life and reasons for continuing to live. It is essential for those supporting mourners to resist the temptation to provide answers to these profound questions. Allowing the mourner to find their own meaning and understanding is a vital part of the healing process, fostering a sense of personal growth and resilience.

Finally, receiving ongoing support from others is crucial for mourners as they navigate their grief. The need for support can last for months or even years, as grief does not follow a set timeline. Even when mourners appear to have adjusted to their loss externally, they may still be processing a great deal internally. After the acute pain of loss subsides, grief often manifests in "bursts," making it essential for mourners to have a network of support that they can rely on over the long term. This continued support helps them to cope with their grief and move towards healing. Our team of sensitive and skilled therapists can help navigate all of these needs!
  
Wolfelt, A.D. (2016) Counseling Skills for Companioning the Mourner. Ft. Collins, CO: Companion Press.