Grief in the Workplace: 6 Ways to Cope with Your Job When Grieving a Loss

Grief is an intensely personal journey, one that can feel all-consuming, unpredictable, and at times, unbearable. Yet, for many people, the pressures of work continue despite experiencing a profound loss. Navigating the loss of a loved one while juggling job responsibilities can leave you feeling overwhelmed, distracted, and emotionally drained. It’s important to acknowledge that grief doesn’t follow a straight line—it ebbs and flows, often in unexpected ways. Finding ways to manage your grief while continuing to meet work commitments doesn’t mean suppressing your emotions or pretending everything is fine. Here are six ways to help you honor your grief in the workplace:

Acknowledge Your Grief and Its Impact on Work

The first step in managing grief at work is recognizing that it will affect you—and that’s okay. Trying to carry on as though nothing has changed can lead to burnout, frustration, and emotional isolation. Acknowledging your grief and how it impacts your work life allows you to create realistic expectations for yourself during this period. It’s also important to communicate with your employer or colleagues about what you’re going through, at least to the extent you feel comfortable.

By sharing that you’re experiencing a difficult time, you may be able to adjust your workload, take time off, or simply make others aware that you’re not functioning at your usual level. This open communication can reduce pressure, foster understanding, and provide support to help you feel less alone.

Take Time Off if You Can

Grief is not something that can be rushed or scheduled, but taking time off can provide a critical opportunity to process your emotions without the added weight of workplace responsibilities. If your company offers bereavement leave, use it. Even if they don’t, consider speaking with your supervisor or HR about other leave options, such as paid time off (PTO) or unpaid leave, depending on your needs.

Time away from work allows you to grieve privately, seek support, and regain emotional stability before returning to the demands of your job. This might be especially important during the early stages of grief when emotions can feel overwhelming and all-consuming. Be gentle with yourself if you find that you need more time than expected—it’s essential to allow space for your grief to unfold.

Set Boundaries with Work and Colleagues

When you return to work or continue working through grief, setting boundaries is critical to protecting your emotional well-being. Grief doesn’t just disappear when you clock in; having clear limits can help prevent you from feeling overwhelmed by work-related expectations.

Let colleagues know if there are certain topics you don’t want to discuss or if you need time during the day for breaks to manage your emotions. You can also set boundaries around work tasks by prioritizing what needs to be done immediately and what can wait. It’s okay to say no to additional responsibilities during this time. Remember, you’re not obligated to explain your emotional state to everyone, but being clear about your limits can help you focus on what matters most—both in your work and your personal healing.

Lean on Your Support System

Grieving is difficult enough without trying to shoulder it alone. While it may be tempting to withdraw, especially if your grief feels isolating, reaching out to a support system can provide immense relief. Lean on friends, family, or colleagues who are aware of what you’re going through or are willing to offer a listening ear. If you feel uncomfortable discussing your grief in a work setting, find a trusted confidant outside the workplace.

Also, consider seeking professional support, such as a grief counselor or therapist. These professionals can offer tools and techniques to navigate your grief while managing other responsibilities, including work. They can also help you identify and process the emotions that may be more difficult to express.

Create Small Moments of Self-Care During the Workday

Coping with grief often requires active self-care. While self-care practices vary widely, finding ways to nurture yourself is important, especially in the workplace. Simple practices like taking a short walk, finding a quiet space for meditation, or simply stepping away from your desk for a few minutes can help you manage your emotions throughout the day.

Give yourself permission to pause when necessary. A cup of tea, some deep breathing exercises, or a quick check-in with a loved one might not erase your sadness, but these small acts of care can help you feel more grounded and present.

Adjust Your Expectations of Productivity

Grief doesn’t adhere to the traditional workday. Some days, you may find it easier to concentrate and complete tasks, while on others, you might struggle to focus on even the simplest tasks. Adjusting your expectations of productivity can help ease the burden of trying to perform at your usual level when your emotional energy is depleted.

Allow yourself to set smaller, more manageable goals. Rather than pushing through large projects, break them into bite-sized tasks. Celebrate even the smallest victories—whether replying to an email, finishing a report, or simply showing up for work. Recognize that healing is not linear, and there will be ups and downs. Be patient with yourself and understand that your grief is valid, even when it interferes with your professional performance.

Grief is a difficult, deeply personal experience that can feel even more challenging when trying to manage a job’s demands. Coping with loss while continuing to work requires patience, self-compassion, and support. It’s okay to take things one day at a time and to seek support when necessary—your healing matters, and so do you!