Returning to work after losing a loved one can feel like stepping into an alternate reality.
While the world expects you to be productive and focused, your mind and heart are elsewhere.
Here are some practical and compassionate ways to help you navigate the workplace while coping with grief.
Let your coworkers know what you’re going through
Don’t assume everyone is aware of your loss. Not all colleagues may have heard the news, and walking into awkward conversations can make things harder.
Also read: Researchers Uncover a Hidden Threat Affecting Millions with Chronic Disease
Use social media, emails, or ask HR to spread the word. You could also inform close coworkers personally or ask someone to speak on your behalf.
Setting expectations can make your return less painful.
Plan your escape route for emotional moments
Grief doesn’t follow a schedule and can hit you when you least expect it.
Identify safe spaces like a quiet meeting room, restroom, or stairwell where you can take a moment if emotions overwhelm you.
Also read: Tired, Foggy or Breathless? Signs That You Have Long COVID
Having a plan can offer a sense of control during unpredictable times.
Triggers are everywhere
The smell of a coworker’s perfume, a song playing on the radio, or a simple phrase can bring back memories and start the tears. These triggers are normal.
Instead of trying to avoid them entirely, accept that they may come and allow yourself to feel without shame.
Forgive your coworkers for being awkward
People often don’t know how to react when someone is grieving. If colleagues avoid you, seem distant, or say something clumsy, try to forgive them.
Also read: 10 Simple Ways to Protect Your Heart and Prevent Coronary Artery Disease
Most mean well but are simply unsure of what to say. Don’t take it personally — their discomfort is about them, not you.
Give yourself permission to not perform
You are not at your best right now, and that’s okay. You may make more mistakes, have trouble focusing, or feel emotionally drained.
Don’t expect the same level of productivity or enthusiasm from yourself. Be gentle and patient as you work through the fog of grief.
Don’t make life-changing decisions just yet
The urge to quit your job, change careers, or move cities can be strong during grief. But your thinking may be clouded by emotion.
Also read: Don’t Ignore These Clues - Your Toes Might Be Revealing Serious Health Concerns
Postpone big decisions until the storm passes and you’ve had time to heal and reflect with clarity.
Ask for temporary adjustments if needed
Speak with your manager or HR about working from home, starting later, or taking short breaks during the day.
Most workplaces are open to reasonable accommodations if they understand what you’re facing. Advocating for yourself can prevent further stress.
Give others a chance to support you
By being open about your loss, you create room for meaningful support. You may find that some coworkers have been through similar experiences.
Also read: How Sitting Too Much May Increase Alzheimer’s Risk
Whether it’s a shared memory, a simple “I’m here for you”, or a moment of silence — support is often closer than you think.
Know that grief takes time — and that’s okay
You won’t “bounce back” in a week or a month. Grief is a long, winding road, and your performance and mood may fluctuate for a while.
That doesn’t mean you’re weak — it means you’re human. Accept the timeline your heart needs.
Reach out for professional help if needed
If your grief becomes too heavy to carry alone, seek help. Talk to a counselor, call a helpline, or explore grief support groups.
You’re not expected to handle this alone — and you don’t have to.
This article is based on information from Verywellmind.com.