The 5 stages of grief

You may have heard there are five stages of grief

denial
anger
bargaining
depression
acceptance
The stages are used to describe common emotional responses people may experience after a significant loss.
Here’s what each stage of grief looks like:
Denial often serves as an initial buffer against overwhelming reality.
Anger can appear as frustration directed at oneself, others, or circumstance.
Bargaining involves attempts to negotiate or make deals in hopes of reversing the loss.
Depression brings deep sadness, withdrawal, and a sense of helplessness as the reality of the loss sets in.
Acceptance represents a gradual coming to terms with the new reality while not necessarily implying happiness.
Sometimes, people feel they aren’t healing because they expect to move through grief in a fluid, linear or ladder-like manner. But, these stages are not linear or universal, and individuals may move back and forth between them, skip stages entirely, or experience additional feelings—recognizing this variability can help normalize the grieving process and encourage seeking compassionate support when needed.

People often worry that if they come to accept their loss; it means they’ve somehow “moved on” or are being disrespectful in some way. But acceptance doesn’t mean that at all.

Acceptance in grief does not mean you're "over it".

Acceptance in grief does not mean you're "over it" or that the pain suddenly disappears; but, it’s more like a signal that shows a shift in how you live with the loss.

Acceptance is about creating space.

Acceptance means acknowledging the reality of what happened and creating space to carry the memory and feelings without being consumed by them—allowing day-to-day life, relationships, and meaning to return gradually. Grief can ebb and flow like waves; moments of sadness, anger, or missing who or what was lost may surface again even after you’ve reached a place of acceptance, especially on anniversaries, holidays, or even just hearing a song. Healing is about integration, not erasure: acceptance is a step toward resilience and renewed living while still honoring the significance of what was lost. Acceptance in grief does not mean you're "over it" or that the pain suddenly disappears.

How do you know when you’ve reached acceptance when grieving?

Acceptance in grieving often feels less like a single moment and more like a series of slowly increasingly gentle moments: you can think about the person or loss without being overwhelmed by the same acute pain, you begin to remember with both sorrow and smiles rather than only shock or disbelief, and painful emotions come and go instead of being at the forefront every day.

Practical signs include being able to re-engage with daily routines, make future plans, and feel genuine moments of joy without guilt.
Emotionally, acceptance means acknowledging the reality of the loss, integrating it into your life story, and finding ways to carry the love or meaning forward even as you continue to heal.

Acceptance isn’t forgetting or “being fine” forever—it's a gradual capacity to live with the loss, feel a wider range of emotions, and move toward a life that honors what was lost while still allowing room for growth.

How can Grief Counseling help with acceptance?

Grief counseling can help with acceptance by providing a safe, compassionate space to express complex emotions, bring clarity to confusing thoughts & feelings, and help make meaning of loss. Counseling for with an experienced therapist can help clients move through the stages and of grieving, normalizing reactions like anger, guilt, and numbness while gently challenging unhelpful beliefs that may keep them stuck. Through techniques such as facilitated discussion and teaching you emotional regulation skills, grief counselors help you process painful memories, integrate the loss into your life story, and find ways to honor what was lost while not sacrificing future well‑being. Practical coping strategies, support for changing roles and routines, and encouragement to rediscover values and purpose all contribute to a gradual shift from acute distress toward acceptance, where a person can remember with less pain and rebuild a meaningful life.

Next steps you can take to help you move towards acceptance while grieving

Create a simple routine that includes regular sleep, nourishing meals, and brief daily movement to stabilize your body and mind.
Set aside a specific time each day to remember or reflect—through journaling, looking at photos, or speaking aloud—so grief has a contained space rather than seeping into every moment.
Reach out to a trusted friend, family member, or a grief therapist for support and honest conversation.
Consider joining a bereavement group to hear others’ experiences and reduce isolation
Practice gentle self-compassion by acknowledging difficult emotions without judgment and allowing them to come and go, while also at the same time intentionally engaging in a few activities that bring small comfort or meaning.
Be patient with the timeline, recognize that acceptance is not forgetting but integrating the loss into a renewed sense of life, and consider grief counseling if grief become overwhelming, persistent, or interferes with daily functioning.