Chronic Grief: Understanding and Coping Strategies for Seniors
According to an article in Current Psychiatry Reports, about 7% of older adults will develop complications that derail the normal mourning process, resulting in prolonged grief disorder. Chronic grief can cause symptoms that hinder your physical and mental health, quality of life, and daily functionality.
What exactly is prolonged grief disorder, and what bereavement support options are available? Read on to learn more!
What Is Prolonged Grief Disorder?
After losing a loved one, it's natural to grieve their absence. While these feelings can decrease over time, some people experience persistent emotions after losing a loved one. The grief can be so severe that it keeps people from living their lives.
Prolonged grief disorder, or chronic grief, is an intense, persistent grief that can interfere with a person's functionality. It's impact on someone's physical and emotional well-being can include:
- Identity disruption
- Preoccupying thoughts
- An intense longing
- Significant distress
- Problems performing routine tasks
- Difficulty with reintegration
- Emotional numbness
- Feeling that life is meaningless
- A marked sense of disbelief about the death
- Intense loneliness and detachment
- Avoidance of reminders about the loved one
- Intense emotional pain (bitterness, sorrow, anger, etc.)
The Diagnosis
To receive this diagnosis, individuals have struggled with the loss of a loved one for over a year. They must experience at least three of the above symptoms daily for at least the month before the diagnosis. Their bereavement must last longer than what's expected based on cultural, social, or religious norms.
According to the University of Michigan's School of Public Health, prolonged grief disorder is associated with major public health concerns. These include increased:
- Risk for cardiovascular problems
- Substance misuse
- Suicidality and suicidal thinking
- Depression and anxiety
- Sleep problems
Prolonged grief disorder differs from post-traumatic stress disorder and depression. For example, it features an obsession with bringing back the deceased, while depression is defined by emptiness. However, there are some overlaps between the three.
Senior Mental Health Treatment
There are evidence-based treatments available for people with prolonged grief disorder. Some lifestyle changes can also benefit the patient's physical and emotional well-being.
There's no one-size-fits-all approach. If you're struggling with chronic grief, try these methods or consult a professional for treatment.
Cognitive-Behavioral Therapy
Cognitive-behavioral therapy (CBT) is a structured treatment option for people struggling with grief. This treatment challenges the negative thoughts and behaviors associated with loss. It may help individuals build a new life without the deceased as they come to terms with their loss.
CBT can help people gain an awareness of their negative thoughts. This allows patients to recognize how their thoughts worsen symptoms of grief.
Instead of drowning in grief, people can use positive thinking and coping skills to navigate their emotions. These techniques can help the bereaved move toward the acceptance stage of loss.
Treatment involves:
- Working through painful emotions
- Reframing the way of thinking
- Adjusting to life in the present
- Building a new life with purpose
- Identifying distortions in thinking
According to a review, CBT-based interventions offered greater overall benefits than non-CBT interventions.
Support Systems and Grief Counseling
Instead of trying to navigate these complex emotions alone, seek bereavement support. Visit your local senior living community to find support groups or grief counseling opportunities. Building a support system can help you heal.
Talk to other seniors who have experienced intense loss. Learn from their experiences and preferred coping methods.
Some grieving seniors struggle to express their emotions. Look for safe spaces where you can communicate your feelings. Being open will help you work through your emotions.
Work with a grief counselor to recognize your triggers. They may recommend planning ahead for:
- Birthdays
- Anniversaries
- Holidays
Find new ways to celebrate while acknowledging your loved one.
Engage in Meaningful Activities
Participate in activities that bring you comfort and joy. Choosing healthy coping strategies can improve your emotional resilience. Try pursuing hobbies, such as:
- Journaling
- Walking or hiking
- Playing an instrument
- Dancing
- Knitting or crocheting
- Painting or drawing
If you depended on your loved one to complete certain tasks, use this as an opportunity to learn new skills. You can find classes and resources through your senior living community.
Look for ways to enjoy these hobbies with other seniors. You can explore your senior living community's events calendar for fun opportunities to socialize. Socializing will help you build a strong support system.
Fostering strong social connections can give you a sense of belonging. Try to maintain your connections with friends and family members. This will help you avoid social isolation, which can cause:
- Increased risk of depression and anxiety
- Weakened immune system
- Increased risk of poor diet and obesity
- Memory problems and cognitive decline
- Difficulty regulating emotions
- Increased inflammation and chronic pain
- Increased risk of stroke or heart disease
Practice Self-Care
Intense grief may cause you to neglect your needs and health. Prioritize self-care to improve your physical, mental, and emotional well-being. Try to:
- Exercise
- Allow yourself to feel
- Schedule time for hobbies
- Get enough sleep
- Eat a healthy diet
- Meditate
- Maintain good hygiene
While grieving, basic needs can fall to the wayside as you focus on important tasks like funeral arrangements. Don't hesitate to ask for help.
People likely want to support you, though they may not know how. Communicate your needs and lean on your support system.
Be patient with yourself during this time. Everyone grieves at their own pace. Instead of putting a timeline on your grief, acknowledge that there may be good and bad days.
Establishing a routine can keep you from neglecting your mental and physical needs. Consider joining a senior living community. You'll have ongoing access to wellness programs, support systems, and professional resources.
Begin Navigating Your Chronic Grief
Chronic grief can affect your ability to function, diminishing your health and quality of life. Before that happens, seek help. Remember, you can find professional resources and support groups through your local senior living community.
Look no further than 1440 By the Bay. Our inclusive, welcoming community in Emeryville, CA, offers an array of on-site amenities designed to make your life easier.
Discover our comfortable living accommodations, dynamic community life calendar, and 24/7 support. Contact us now to schedule a tour.