When support might help: knowing when to reach out about grief

Not sure if grief support is right for you? Learn common signs that grief may be impacting your life and when reaching out could help.

Grief does not come with a rulebook. Many people wonder whether what they are experiencing “counts” as grief or if it is serious enough to reach out for support. Others worry they should be able to manage on their own, especially when their grief does not follow a traditional or socially recognized loss.

Reaching out for support is not a sign of weakness. In many cases, it is a thoughtful response to experiences that deserve care, understanding, and space.

Grief does not have a threshold

There is no required level of pain, loss, or disruption that makes grief valid. Grief shows up differently for different people, and it often looks nothing like what we expect.

You may consider reaching out if grief is:

Affecting emotional regulation or mood
Interfering with relationships or communication
Making it difficult to concentrate or make decisions
Contributing to burnout, exhaustion, or shutdown
Resurfacing during major life transitions or reentry
Feeling stuck, unresolved, or difficult to name

These experiences do not mean something is wrong with you. They often indicate that grief has not had space to be acknowledged or integrated.

The American Psychological Association notes that grief responses vary widely and may include emotional, physical, cognitive, and behavioral changes, not just sadness or crying. You can read more about grief here.

When grief becomes harder to carry alone

Many people manage grief quietly for long periods of time. They keep moving, supporting others, or focusing on survival. Over time, this can lead to emotional overload or disconnection.

Grief may become harder to carry alone when:

Emotions feel unpredictable or overwhelming
You notice repeated patterns of anger, numbness, or withdrawal
You feel disconnected from yourself or others
You are navigating reentry, identity shifts, or role changes
Stress and grief begin to impact daily functioning

According to Harvard Health Publishing, grief and chronic stress can affect both emotional and physical wellbeing, especially when people do not have space to process loss. Learn more about ways to support someone through grief and loss here.

What grief-informed support looks like

Grief-informed support is not about fixing or erasing grief. It is about creating space to slow down, understand what is being carried, and build the capacity to move forward with intention.

At Grieving Back to Life, our work centers:

Safety, dignity, and consent
Trauma-informed pacing
Emotional regulation and awareness
Accountability without punishment

Support may look like individual grief counseling, organizational 1-on-1 support, or workshops that help people and teams understand how grief influences behavior, wellbeing, and outcomes.

You can learn more about Individual Grief Counseling and how we support people navigating grief beyond death here:

Grief support in organizational and community settings

For organizations, grief often shows up beneath burnout, disengagement, conflict, or reduced capacity. When grief remains unaddressed, it can affect retention, morale, communication, and long-term stability.

Support may be helpful when organizations notice:

Increased burnout or compassion fatigue
Emotional reactivity or withdrawal
Difficulty sustaining performance or leadership
Strained communication or team relationships

The Substance Abuse and Mental Health Services Administration emphasizes trauma-informed approaches that recognize the widespread impact of trauma and loss and prioritize safety, trust, and empowerment. Learn more about trauma-informed care here.

Our Organizational 1-on-1 Support and Organizational Workshops help individuals and teams address grief in ways that support healthier cultures and sustainable outcomes.‍

How to know if reaching out is the right next step

You do not need a diagnosis, a timeline, or the right words to reach out. Support can begin with curiosity and honesty.

It may be time to reach out if:

You are tired of carrying everything alone
You want clarity about what you are experiencing
You are ready for support that moves at a human pace
You want help integrating grief without erasing your story

The Centers for Disease Control and Prevention highlights how stress and major life transitions can impact mental and emotional health over time, reinforcing the importance of support during periods of loss and change:.

You are allowed to ask for support

Grief does not require permission to be valid. You are allowed to ask for help even if your grief feels complicated, unclear, or difficult to explain.

Grief-informed care meets people where they are and supports forward movement without pressure or judgment.

You can explore our Grief Counseling Services to learn more about the ways we work with individuals and organizations navigating grief beyond death.

About the author

Ayana Thomas, Grief Practitioner AKA The Grief Coach, brings over 18 years of experience at the intersection of human services, grief support, and justice-impacted systems. As the founder of Grieving Back to Life, Ayana’s work centers grief beyond death, addressing loss tied to trauma, incarceration, identity, and life disruption through trauma-informed, dignity-centered care.

Her approach combines lived experience and professional practice, creating spaces where grief is witnessed, not fixed, and healing unfolds at a human pace.