The Stages of Grief and Permission to Feel Every Last Bit of It

Grief has a way of showing up uninvited—much like that neighbor who pops over without texting first. Whether you are grieving the loss of a loved one, the end of a relationship, a shift in identity, or even a dream you once hoped for, the emotional waves that follow can feel overwhelming, disorienting, and deeply personal. Most people are familiar with the five stages of grief—denial, anger, bargaining, depression, and acceptance—but these stages were never meant to be a checklist or a linear path. Instead, they offer a framework to help us understand the range of emotions we might encounter as we heal. Denial often acts as our mind’s emotional airbag, softening the initial impact by keeping us numb or detached until we are ready to absorb more. Anger may arrive loudly and unexpectedly, not because we are “wrong” for feeling it, but because anger is often grief wearing a brighter, bolder outfit. Bargaining can show up next, filled with “what ifs” and “if onlys” as we try to make sense of something that feels senseless. Depression often follows when the emotional weight settles in and we begin to feel the full depth of our pain. Finally, acceptance emerges—not as a sign that we are “over it,” but as an acknowledgment that we are learning to live with our loss in a new and meaningful way.

The most important thing to remember is that grief is not linear, logical, or predictable. You are allowed to cycle through stages, skip some, return to others, or experience several in a single day. There is no finish line and no gold medal for “speed grieving.” You have permission to feel sad, angry, confused, numb, hopeful, heartbroken, relieved, or even joyful. Grief is love that no longer has a clear place to land, and every feeling that surfaces along the way is valid. Healing requires patience, compassion, and room to feel without judgment.

At Connecticut Counseling Group, we believe you don’t have to navigate grief on your own. Our clinicians are here to help you process loss, build emotional regulation skills, and rediscover your sense of self when life feels heavy or uncertain. Whether you are grieving something enormous or something quietly painful, you are welcome in our space. We are here to support you through your grief—or any other emotions you may be struggling to carry—as you move toward healing, integration, and hope.