6 Stages of Grief and Moving Through Each Phase

Grief is something everyone goes through at some point, carrying a heavy mix of raw emotions and a tangled web of feelings after a big loss—whether that is losing a loved one, ending a relationship or facing a major life shake-up. Getting familiar with the 6 stages of grief can help untangle those emotions and remind us honestly that what we are feeling is completely normal. This understanding often brings a welcomed sense of clarity and comfort along with practical ways to navigate grief with patience, a little self-kindness and gentle acceptance.

This article unpacks the 6 stages of grief and gives you a clear picture of what each phase looks like and how it might feel or sneak up on you. It also offers down-to-earth steps to help you get through them. By shining a light on these stages—Denial, Anger, Bargaining, Depression, Testing and Acceptance—we offer a thoughtful and supportive guide designed to gently aid in the healing journey.

What Are the Six Stages of Grief That Everyone Seems to Go Through?

The 6 stages of grief paint a picture of the emotional rollercoaster most people ride after experiencing a major loss. This concept originates from the Kübler-Ross model, which initially laid out five stages but later added acceptance as the final stop on this tough journey. These stages don’t follow a neat, step-by-step order. People often shuffle between them or even grapple with several all at once.

• Denial, where you try to convince yourself it’s all just a bad dream
• Anger, the fiery stage when everything and everyone seems to get under your skin
• Bargaining, the delicate dance of ‘what ifs’ and ‘maybe ifs’ you play in your head
• Depression, when the heaviness settles in and it feels like you are carrying the weight of the world
• Testing, a tentative step forward that pokes at reality to see if things have changed
• Acceptance, the quiet moment when you begin to make peace with what’s happened and start to move on

Understanding these six stages can truly be a lifesaver especially since grief often hits hard and can leave you feeling all alone in a crowded room. Knowing that feelings like anger or sadness are normal parts of the journey can take a huge weight off your shoulders and dial down that inner critic who’s quick to judge.

Stage 1 Denial When the First Wave of Shock and Unbelief Hits Like a Ton of Bricks

Denial acts as the mind's first line of defense like a mental pause button that buys someone time to slowly come to terms with a sudden or overwhelming loss. It offers a brief gentle buffer where reality has not quite hit home yet and shields the emotions from crashing down all at once

Signs of denial often sneak in as dodging any talk about the loss or stubbornly insisting that nothing has changed. They also include hanging on tight to the hope that somehow a mistake was made.

• Turning a blind eye to the hard truth and facts of the loss as if pretending it’s not really happening
• Feeling emotionally numb or strangely detached like your feelings are on a long vacation without you
• Experiencing stubborn disbelief and shock that just won’t quit and hangs around longer than you would expect
• Finding it tough to talk about the loss or truly accept it because there’s a knot in your throat you can’t quite untie
• Putting on a brave face and acting like life hasn’t changed even though everything feels completely upside down

Getting through denial means giving yourself permission to feel whatever bubbles up inside without trying to rush the process. It really helps to find people you trust, those rare gems who listen with genuine kindness as you share your emotions. Try not to force yourself to move on or accept the loss before you are truly ready because it never feels right when you are pushed.

Stage 2 Anger When Frustration and Resentment Bubble to the Surface

Once that initial shock starts to wear off, anger often bubbles up as a natural reaction to the pain and helplessness that comes with loss. That anger can take its toll whether it’s directed at others, yourself, the circumstances, or the person who has passed.

Anger can actually be a useful outlet for some of that built-up tension and frustration we all carry around sometimes. If it’s left unchecked, it has a sneaky way of sparking conflicts with the people closest to you or leaving you swimming in guilt afterward. Thinking of anger as just a natural, almost expected part of grief can really take the edge off shame.

• Feeling more irritable than usual and quicker to lose patience over those little things that normally wouldn’t bother you much
• Finding yourself blaming others or sometimes even yourself and maybe fate too for what went wrong
• Getting pretty frustrated over not being able to hit rewind and undo what happened
• Experiencing waves of abandonment or that nagging sense that life just isn’t playing fair right now
• Letting anger slip out whether through sharp words or on rarer occasions more physical reactions

Managing anger in a healthy way often means shaking things up a bit—literally—by getting moving with activities like walking or yoga. Sometimes, channeling those fiery feelings into creative outlets such as painting or writing can work wonders. Journaling helps to untangle the knot of emotions swirling inside.

Stage 3 Bargaining Diving into Those ‘What Ifs’ and ‘If Onlys’ We All Know Too Well

The bargaining phase often feels like a tug-of-war inside your own mind. You might catch yourself having endless internal chats or reaching out to a higher power just hoping to soften the blow or rewind the clock.

This stage really taps into that natural urge we all have to grab the reins and make sense of situations that suddenly feel way out of our depth.

• Stewing over past choices and kicking yourself for what might have been
• Making grand promises to change your ways or mindset if only you could hit rewind on the loss
• Imagining alternate endings where things played out differently and maybe a little better
• Taking a hard look at your personal beliefs or faith to find some comfort or understanding in the mess
• Hunting for reasons and meaning in the experience of pain even when it feels like grasping at thin air

Getting through the bargaining stage usually means gradually wrapping your head around the fact that some things are just beyond your control. Channeling your energy into what you can actually influence—and learning to accept the reality of the moment—shifts your focus away from what’s out of reach.

Stage 4 Depression That Heavy Stretch of Deep Sadness and Quiet Introspection

Depression during grief is a natural yet deeply painful emotional response. It often shows up as heavy sadness and a tendency to retreat from social activities. It also causes an overwhelming sense of emptiness or hopelessness.

It’s really important to know the difference between situational depression and clinical depression, even though they can feel pretty similar at times. Grief-related sadness usually mellows out with time and ties back to a specific loss, whereas clinical depression tends to stick around like a stubborn guest who won’t leave and often calls for professional help.

• Crying spells that sneak up out of nowhere and catch you off guard
• Feeling drained like your energy’s been sucked out of you and physically weighed down as if carrying an invisible backpack full of rocks
• Losing interest in hobbies, social activities or the little things that used to light you up
• Noticeable shifts in sleep or appetite whether you are suddenly eating more or less or finding it impossible to get a good night's rest
• Intense feelings of emptiness like there’s a hollow space inside or a numbness that mutes your emotions in a surprising way

Looking after yourself is absolutely important. Sticking to gentle daily habits like eating well and catching enough rest can really tip the scales in your favor. Opening up about your feelings with trusted friends or support groups often lightens the load and eases that heavy sense of isolation.

Stage 5 Testing Unearthing Fresh Paths to Progress

The testing stage is really where you start dipping your toes into new coping strategies and life routines after a loss. It’s like the opening act for rebuilding and getting used to a reality that doesn’t quite look the same anymore.

When people dive into testing they often find themselves picking up new hobbies or reaching out to old friends. They also craft fresh routines—anything to grasp a sense of normalcy and find a bit of meaning.

• Trying out new activities that can brighten your day or take your mind off the daily grind
• Joining support groups or therapy sessions to connect with others who really get it
• Gradually easing back into social settings even if it feels awkward at first
• Setting small realistic goals that keep you moving forward without feeling overwhelmed
• Embracing change at your own pace and being gentle with yourself when setbacks happen because they do

Being patient during the testing phase is really key. Progress doesn’t always glide forward without a hitch—there are bound to be setbacks along the way.

Stage 6 Acceptance Finally Making Peace with the Loss

Acceptance doesn’t mean you simply forget the loss or pretend like it never happened. It’s more about finding a way to weave the reality of that loss into the fabric of your life, making peace with its presence instead of constantly wrestling with it.

When people finally reach acceptance, they often land in a steadier emotional spot—one that feels a bit more grounded and ready to take on whatever life throws next.

• Coming to terms with the reality and lasting impact of the loss even when it feels heavy
• Seeking out glimmers of hope in life when sadness tries to take center stage
• Gently rebuilding daily routines that bring comfort and meaning back into your world
• Holding onto cherished memories while staying rooted in the present moment
• Envisioning a future that honors the loss but keeps moving forward step by sometimes wobbly step

Practical ways to foster acceptance often involve creating personal rituals that honor the relationship or experience you have lost, while also taking a moment to truly appreciate what you still have.

Practical Tips for Navigating the 6 Stages of Grief (Because We All Need a Little Help Sometimes)

• Give yourself the grace to grieve without harsh self-judgment. Remember every emotion you feel is valid
• If your grief feels like more than you can bear consider reaching out for professional support like therapy or counseling as it can make a difference
• Stay close to trusted friends or family members who truly understand you and offer genuine support
• Don’t forget little self-care rituals such as getting enough sleep, eating well and staying active because these can help steady your emotions
• Healing isn’t a race and doesn’t follow a straight line. Be patient with yourself as you move forward
• Try journaling, art or other creative outlets to help you unpack feelings in ways words sometimes can’t capture
• Keep an eye on your physical health and be mindful if signs of distress linger longer than expected

Bringing these strategies together really helps create a supportive space that’s important for healing. They gently encourage people to honor their unique way of moving through the 6 stages of grief and nurture emotional strength. They also foster a steady and authentic recovery that unfolds at a pace that feels right.