Grief Library

Helping Yourself Heal When Your Child Dies

by Alan D. Wolfelt, Ph.D.

Allow Yourself to Mourn

Your child has died. You are now faced with the difficult, but important, need to mourn. Mourning is the open expression of your thoughts and feelings regarding the death of your child. It is an essential part of healing.

With the death of your child, your hopes, dreams and plans for the future are turned upside down. You are beginning a journey that is often frightening, painful, and overwhelming. The death of a child results in the most profound bereavement. In fact, sometimes your feelings of grief may be so intense that you do not understand what is happening. This article provides practical suggestions to help you move toward healing in your personal grief experience.

Realize Your Grief is Unique

Your grief is unique. No one will grieve in exactly the same way. Your experience will be influenced by a variety of factors: the relationship you had with the person who died; the circumstances surrounding the death; your emotional support system; and your cultural and religious background.

As a result of these factors, you will grieve in your own special way. Don’t try to compare your experience with that of other people or to adopt assumptions about just how long your grief should last. Consider taking a “one-day-at-a-time” approach that allows you to grieve at your own pace.

Allow Yourself to Feel Numb

Feeling dazed or numb when your child dies may well be a part of your early grief experience. You may feel as if the world has suddenly come to a halt. This numbness serves a valuable purpose: it gives your emotions time to catch up with what your mind has told you.

You may feel you are in a dream-like state and that you will wake up and none of this will be true. These feelings of numbness and disbelief help insulate you from the reality of the death until you are more able to tolerate what you don’t want to believe.

This Death is “Out of Order”

Because the more natural order is for parents to precede their children in death, you must readapt to a new and seemingly illogical reality. This shocking reality says that even though you are older and have been the protector and provider, you have survived while your child has not. This can be so difficult to comprehend.

Not only has the death of your child violated nature’s way, where the young grow up and replace the old, but your personal identity was tied to your child. You may feel impotent and wonder why you couldn’t have protected your child from death.

Expect to Feel a Multitude of Emotions

The death of your child can result in a variety of emotions. Confusion, disorganization, fear, guilt, anger and relief are just a few of the emotions you may feel. Sometimes these emotions will follow each other within a short period of time. Or they may occur simultaneously.

As strange as some of these emotions may seem, they are normal and healthy. Allow yourself to learn from these feelings. And don’t be surprised if out of nowhere you suddenly experience surges of grief, even at the most unexpected times. These grief attacks can be frightening and leave you feeling overwhelmed. They are, however, a natural response to the death of your child. Find someone who understands your feelings and will allow you to talk about them.

Be Tolerant of Your Physical and Emotional Limits

Your feelings of loss and sadness will probably leave you fatigued. Your ability to think clearly and make decisions may be impaired. And your low-energy level may naturally slow you down.

Respect what your body and mind are telling you. Nurture yourself. Get daily rest. Eat balanced meals. Lighten your schedule as much as possible. Caring for yourself doesn’t mean feeling sorry for yourself it means you are using survival skills.

Talk About Your Grief

Express your grief openly. When you share your grief outside yourself, healing occurs. Ignoring your grief won’t make it go away; talking about it often makes you feel better. Allow yourself to speak from your heart, not just your head. Doing so doesn’t mean you are losing control or going “crazy.” It is a normal part of your grief journey.

Watch Out for Cliches

Cliches–trite comments some people make in attempts to diminish your loss–can be extremely painful for you to hear. Comments like, “You are holding up so well,” “Time heals all wounds,” “Think of what you have to be thankful for” or “You have to be strong for others” are not constructive. While these comments may be well-intended, you do not have to accept them. You have every right to express your grief. No one has the right to take it away.

Develop a Support System

Reaching out to others and accepting support is often difficult, particularly when you hurt so much. But the most compassionate self-action you can do at this difficult time is to find a support system of caring friends and relatives who will provide the understanding you need. Seek out those people who encourage you to be yourself and acknowledge your feelings — both happy and sad.

A support group may be one of the best ways to help yourself. In a group, you can connect with other parents who have experienced the death of a child. You will be allowed and gently encouraged to talk about your child as much, and as often, as you like.

Sharing the pain won’t make it disappear, but it can ease any thoughts that what you are experiencing is crazy, or somehow bad. Support comes in different forms for different people — support groups, counseling, friends, faith — find out what combination works best for you and try to make use of them.

Embrace Your Treasure of Memories

Memories are one of the best legacies that exist after the death of a child. You will always remember. Instead of ignoring these memories, share them with your family and friends.

Keep in mind that memories can be tinged with both happiness and sadness. If your memories bring laughter, smile. If your memories bring sadness, then it’s all right to cry. Memories that were made in love — no one can take them away from you.

Gather Important Keepsakes

You may want to collect some important keepsakes that help you treasure your memories. You may want to create a memory book, which is a collection of photos that represent your child’s life. Some people create memory boxes to keep special keepsakes in. Then, whenever you want, you can open your memory box and embrace those special memories. The reality that your child has died does not diminish your need to have these objects. They are a tangible, lasting part of the special relationship you had with your child.

Embrace Your Spirituality

If faith is part of your life, express it in ways that seem appropriate to you. Allow yourself to be around people who understand and support your religious beliefs. If you are angry at God because of the death of your child, realize this feeling as a normal part of your grief work. Find someone to talk with who won’t be critical of whatever thoughts and feelings you need to explore.

You may hear someone say, “With faith, you don’t need to grieve.” Don’t believe it. Having your personal faith does not insulate you from needing to talk out and explore your thoughts and feelings. To deny your grief is to invite problems to build up inside you. Express your faith, but express your grief as well.

Move toward Your Grief and Heal

To restore your capacity to love you must grieve when your child dies. You can’t heal unless you openly express your grief. Denying your grief will only make it become more confusing and overwhelming. Embrace your grief and heal.

Reconciling your grief will not happen quickly. Remember, grief is a process, not an event. Be patient and tolerant with yourself. Never forget that the death of your child changes your life forever. It’s not that you won’t be happy again, it’s simply that you will never be exactly the same as you were before the child died.

The experience of grief is powerful. So, too, is your ability to help yourself heal. In doing the work of grieving, you are moving toward a renewed sense of meaning and purpose in your life.