Dealing with Loss: A Guide for Young People Navigating Grief
Losing someone you care about can feel like the world has flipped upside down. Whether it’s a family member, friend, or even a pet, grief hits hard, and it’s okay to feel overwhelmed. If you’re a young person trying to make sense of loss, here’s some real talk on coping, healing, and finding your way through the pain.
It’s Okay to Feel All the Feels
Grief isn’t just sadness. It can be anger, guilt, confusion, or even numbness. One day you might feel fine, and the next, you’re crying over a song that reminds you of them. That’s normal. “Everyone grieves differently,” says Dr. Maya Carter, a youth counselor. “There’s no ‘right’ way to feel, and no timeline for when you should feel better.”
What You Can Do:
Name your emotions. Writing down how you feel in a journal or even texting yourself can help you process.
Talk to someone you trust. A friend, sibling, or teacher can listen without judgment. If you’re not ready to talk, that’s okay too.
Don’t bottle it up. Crying, screaming into a pillow, or going for a run can release some of that heavy energy.
Finding Comfort in Memories
The person or pet you lost might not be here physically, but the memories you shared are yours forever. Finding ways to honour them can feel like a warm hug from the past. Maybe it’s wearing their favourite hoodie, making their go-to snack, or visiting a place you used to go together.
Ideas to Try:
Create a memory box. Fill it with photos, notes, or small things that remind you of them.
Share stories. Talk about funny or special moments with others who knew them. It keeps their spirit alive.
Do something they loved. If they were into art, try drawing. If they loved soccer, kick a ball around. It’s a way to feel connected.
When Social Media Feels Like Too Much
Scrolling through Snapchat, Instagram or other platforms can be a minefield after a death. You might see old posts that sting or feel pressure to post something “perfect” about your grief. It’s okay to take a break or mute accounts that make you feel worse. “Social media can amplify emotions,” says tech wellness expert Jamie Lin. “Curate your feed to protect your peace.”
Tips for Online Spaces:
Post if it feels right. Sharing a memory or feeling can help, but don’t feel forced to announce anything.
Follow accounts that uplift. Look for creators or groups focused on healing or positivity.
Reach out privately. DM a friend instead of posting publicly if you need support.
Asking for Help Is Strength
Sometimes, grief feels like too much to handle alone, and that’s when reaching out is a power move. Talking to a counselor, therapist, or support group can give you tools to cope. “Asking for help doesn’t mean you’re weak,” says Dr. Carter. “It means you’re taking care of yourself.”
You can easily access support for managing your grief from our Bereavement page
Taking Care of You
Grief can mess with your sleep, appetite, or energy. It’s tempting to skip meals or stay up all night, but small self-care steps can make a big difference. Try eating something simple, like fruit or toast, or taking a short walk to clear your head. Even five minutes of deep breathing can help you feel grounded.
Quick Self-Care Wins:
Stay hydrated. Keep a water bottle nearby—it’s a small way to show your body some love.
Move a little. Dancing to your favorite song or stretching can lift your mood.
Rest when you can. Grief is exhausting, so naps or chill time are totally okay.
You’re Not Alone
Grief can feel isolating, but you’re not the only one going through it. Millions of young people have faced loss, and many are finding ways to keep going while carrying their love for those they’ve lost. It won’t always feel this heavy, and you don’t have to figure it all out today. Take it one moment at a time, and let yourself lean on the people and memories that bring you comfort.