Loneliness: 5 “Don’ts” If You’re Lonely After Loss

Loneliness

The 5 Stages of Grief (as originally established by Elisabeth Kubler-Ross) may be one of the most widely sited tools of grief- it’s also one of the more misunderstood and questioned. These days, experts in the field of grief and loss hesitate to offer anything that resembles a timeline for fear that it creates unrealistic expectations for how a griever “should” cope. And with good reason. Grief is too individual and too different from one person to the next. Yet, as the stages of grief suggest, there are commonalities found amongst grievers and if I were to add one final stage, I would add loneliness to the list.

Because even if “acceptance” is reached at some point, there is a lingering and long lasting side effect of loss…loneliness. It’s the “okay, what now?”. It’s the empty and bottomless ache. It’s the feeling when the sadness feels well-worn and exhausted, and the well of tears has run dry. It’s the point where the grief takes on a new form.

As a facilitator of bereavement groups I’ve been in the unique position of seeing people as they shape-shift through their grief. One time a month, for several months in a row, can be just enough to create an almost time-lapsed photography of loss…where it seems the the changes are occurring both quickly and slowly at the same time.

So many grievers come into their first meeting feeling lost, hopeless, sharing with those in the circle, “I don’t think I’m going to be able to make it through this”. And as the time goes by and they return each month they demonstrate to themselves and those around them that somehow (and often they don’t even know how) they’ve made it through.

Eventually for these grievers it seems a plateau is reached where one can expect that they are not going to get much worse or much better. What’s strange about this point in time, this plateau, is that there feels like there’s so few resources left to deal with it.

After a certain amount of time has passed since the loss of a loved one, what is there left to say that hasn’t been said? When there is “acceptance” and the reality of what can’t be changed sets in, what is there left to do with the loneliness that remains?

Perhaps it’s the very acute and tangible loneliness a person experiences coming home to the empty house they used to share with a spouse. Or maybe it’s the parent who lost a child, feeling forever lonely around other parents, and forever left out of the things they won’t get to share with their child who should still be here. It could be the griever who lost the parent, the one person who gave them unconditional love, who will never feel the fulfillment and wholeness the relationship with their parent gave them.

In helping the population of grievers we serve, my colleague and I have often tried to offer programs and education on a variety of topics related to grief. Coping at the holidays, how to deal with residual anger and guilt…and for some time we talked about how much the grievers we met needed the topic of loneliness to be addressed.

So we sat down one day, notebooks in hand, ready to create a presentation on loneliness when we realized – what would we say? What could we have to offer? And for the first time in both of our careers we had to admit, we had nothing. Because how do you “cure” loneliness? Can you bring a person into a conference room for a few hours and make it all better for when they go home to that empty house?

We didn’t have faith in ourselves or in our shared wisdom, and we found that even as grief professionals with almost 40 years of counseling between us, we too had been defeated by loneliness.

But here’s what I’ve learned since then – if you can’t figure out what you should do, or you can’t offer any guidance on what steps that could help or heal…maybe you need to figure out what not to do instead.

When I was younger, there would be times when I would complain to my Mom, “I’m bored”… to which she would reply, “why don’t you empty the dishwasher?”.

Well, obviously doing a chore was about the last thing I had in mind to cure my boredom. I may not have known what I wanted to do, but I sure as heck knew what I didn’t want to do. And in this same vein I think the attempts that people make to cure the loneliness they feel after loss can be just as ineffective.

So with that in mind, here are some ideas of what NOT to do if you are struggling with loneliness following a loss:

1. Don’t confuse companionship with completeness – Those who have lost a spouse may have been fortunate enough to experience the feeling of having found their “better half”. While a wonderful feeling in marriage, this creates a terrible void in loss. Searching for a new half or looking to plug in just about anyone that even remotely fits can be like trying to maneuver an 18 wheeler into a compact car parking space. It will never ever fit, no matter how hard you try. A relationship following loss can be a very healthy and positive step, as long as one recognizes that a new person can never replace or stand in for someone who is gone. Nor should this new person feel the responsibility to. Spending time with the right person (and by “right” I mean the right person for who you are now and what you need now) can be a wonderful thing. Know that you are different now that this loss has occurred. The person you attract, the person who will be the best fit for you at this stage in your life may be nothing like the person you lost. And remember, spending time with someone new doesn’t always have to be romantic. Don’t start a relationship with the end in mind. And don’t avoid a relationship for the fear of commitment it could imply. Instead, recognize that companionship can be simply finding someone with similar interests to go out to meals and activities with and that it never has to progress past that point if you don’t want it to.

2. Don’t overdo being busy – Busy is good….to a point. I’ve witnessed how being busy can help after a loss. I can’t tell you how many people I’ve called to check on who say, “I’m doing okay, I’m keeping busy”, as if the two absolutely and always go together. Of course they don’t. Because I have also encountered the son who was working 16 hour days just to avoid having to think about his mom or to go back to the empty home where he had cared for her. Like everything, moderation is the key. Busy can be good. It can mean getting up and out and dressed. It can mean exercise and fresh air. It can mean a dose of healthy distraction. It can be a way to pass the time, which sometimes we all need. Just as long as it includes time for rest, time for reflection, and time to actually learn what it feels like to be home alone, and how to create a new routine and activity once there.

3. Acknowledge what’s been lost, but don’t live in a place of “what if”s, or “if only”s – Easier said than done, I know. This speaks to the loneliness I mentioned before. The yearning for the future that never happened. The attention we give to the empty spot where our loved one should be sitting. It’s natural and “normal” for our grief to take us to these places, but as the years pass we can begin to rebuild if we choose not to live in “what if”s. We will continue to feel lonely and separated from the rest of the world if we are always checking off the list of what “they” have and what we don’t. This is tough…I know it happens unconsciously and it’s not a case of asking a griever to deny the loss or feeling. Instead it’s the balance of feeling the pain arise, acknowledging it, but not allowing it to alienate us from those around us.

4. Don’t spend time with those who will bring you down – In loneliness there can be such an urgency and desperation to fill the empty time and spaces that we may find ourselves clinging to just about anyone. Too often, these can be people who aren’t good for us. The people who are also lonely. Maybe because of loss, but more often their loneliness comes from behavior that has extricated them from healthy relationships. People who drink too much, or help too little, who are negative or bitter, who seem only to want to bring others down with them. Unfortunately these people are out there, and a vulnerable griever can provide just the misery this type of company loves. Bottom line, being alone is better than being with the wrong people. At any point in life, but especially in grief, we should avoid spending time with those who don’t further our growth. Even in our lowest, darkest and loneliest of times we have choices. As you’re getting to know yourself better and who you are after loss, use this time to define better who you want to be now, and who deserves to be in your life.

5. Don’t be afraid to try something new – I think as we get older it becomes harder to do things outside of our comfort zone. And since grief seems to add at least a few decades to how most grievers feel, it can be especially difficult to have the energy to put ourselves out there after loss. So remember, this isn’t in the early days, weeks or months. It may not even be the first few years. But eventually if you find that grief becomes the cement shoes that keep you from moving forward, it may be time to try and break free. Start small. Think of something that will have a positive impact not only for you but for your community as well. Being motivated by the feeling of giving back can be what gets some grievers moving again after loss. Find a cause that you are interested in. Know that like-minded people will be found here and helping those less fortunate can be the best way to get out of our own head. And it doesn’t have to only be charity work. Maybe there’s a class you wanted to take or a club you’ve wanted to join. Know that it really doesn’t hurt to try, and the only thing you stand to lose is some of the loneliness you have been carrying for so long.

More than anything know this: you are not alone in your loneliness. In some way or another we are all searching for those who will understand us, who can help fill some of the void and emptiness we feel. But the true work of grief comes in filling that lonely space from the inside out.

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It is the lonely group of grievers who have reached their plateau that may need the most help. While www.griefincommon.com was created to serve an entire population of grievers, it is this “what now?” and “what’s next?” group who may benefit long term. Because these are the people who may be ready to make the connections and to find the right people to spend time with. I have seen truly beautiful friendships develop in the circle of grief support and I hope you too can find that here..
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30 thoughts on “Loneliness: 5 “Don’ts” If You’re Lonely After Loss”

  1. I find that I have severe PTSD related to loss… I lost my Dad’s Strength to a Hear attack when I was 13 and his life to lung cancer at 19… My Father in Law at 26 and my Husband at 30… 17 yrs later the man I was raising our son n my daughters with betrayed me with a series of affairs, then I had a Traumatic Brain injury, he left me and I lost his father and my mother to deat. I also lost a number of the boys n men I loved growing up to death… 5 Who were really close to me and I hurt to know I will never see their loving smile on this earth again… and another 6 or 7 aqaintences along with 2nd Dads… I Find Loss Can Trigger these Intense Emotions dug down like Grand Canyon in my psych.., And a Hard Place to crawl out of!!! Oh yes and less than one year ago a married ranches drove his truck off a cliff after pledging his Forever Love for me?????. All that I can do is to Pray Pray Pray… 4 Courage Strength n Wisdom… and oh yes… Lotd Hod in Heaven Love???♥️♥️

  2. I am so relieved to have read the 5 DONT and to realise that the path I am now travelling is ‘normal’..I have spent today in tears and wishing my hubby was here..the worst day in weeks…it is 18 months which is so unreal..time has just vanished into a black pit….hjs birthday is 14 March..perhaps this is the reason.I feel much better having read this site…I have no family where I live..I work full time and have many work colleagues…outside of work weekends are my lonely days..I am blessed to have my two best four legged friends…….

    1. My heart goes out to you . I can’t imagine your pain . pain . Loneliness is so profound after a loss . My Mom passed away in January and my daughter just moved across the country . I’m so incredibly lonely .. life feels so empty .
      I am thinking of you and sending hugs . I understand

      1. I lost my husband 5 months ago. I watched him suffer so much the lady year. I was his caregiver for 3.5 years so I was pretty much house bound then. Now I am totally alone I sit and cry most days don’t want to go out. I do attend a grievance class once a week. I pray that that the Lord will take me I see no reason for living.

          1. I took care of my husband for 15 years. It has been a year since he has passed. I miss him so much!! I have great support of family & friends but still so lonely sometimes!!!

        1. I feel your pain. I lost my husband 8 days ago to cancer. We were married 28years. We have grown kids. They have their own lives. I really feel like I just don’t want to live anymore.

          1. Tracy, I am so sorry for your loss. I believe most people can relate to not wanting to live a life that doesn’t have their loved one in it, and it’s not uncommon to lose hope in loss. Still, there is a very fine line of when that’s “normal” and when it’s something more…If at any point you feel you truly can’t go on and need more help, please don’t hesitate – reach out to the National Suicide Prevention Lifeline. While I hope our site can be a great help to grievers, the lifeline is ready and on call 24/7 via text and phone to help if you are in crisis: https://suicidepreventionlifeline.org.
            Please remember: it won’t always feel as bad as it does now. Just as good times don’t last forever, neither does the pain. Please find support with friends, family, in your community and with us online. You simply can’t have too much support and we are here to help! I wish you hope and healing in the days ahead~ http://www.griefincommon.com

  3. same here ann. my husband died decembr last year..at this very moment im still grieving..from time to time i cried a lot sob myself to death..i felt like i couldnt handle this..he was with almost all the time..wherever i go, whatever i do he was there..but all of a sudden he’s gone. i thought life is so unfair..i got so angry, i felt so much guilt.i blamed myself everytime. if only i go with him that day he will never had that accident that took his life right there and then.im still in so much pain and loneliness..as a punishment i just want to embrace this til my last day..

  4. My kind and gentle husband died in my arms only seventeen days ago. I have no wish to leave the house, to answer the phone or to speak to people. I am empty inside and just wish I could have taken my last breath at the same time he did. I hate this life I am forced to lead now and miss him every minute of each day from waking to bed time.

    1. Please don’t feel that way. I There is a world full of people and you are needed to help others in some way you may not understand. We all make a difference.

    2. pam, i can only say i feel exactly like you.i know i will never be happy again. it’s now been 13 days of hell.
      people say i’m alive. i’m not,inly eat sleep and go to the bathroom. i so wish it were me that had passed. my best friend and companion.

    3. My sweet and gentle 58 yr. old husband died at our home with me and our son there with him. It was almost 8 months ago, but it feels like yesterday. No time passing seems to matter. I have to push myself to go to work and try for our son and daughter. Your comments were well said in expressing how this feels. I pray all the time and I know God is with me. I know this most likely isn’t helping you in any way, except to know that you aren’t alone. Pam, I will pray for peace in your heart and strength to continue.

  5. My husband died in my arms after fighting cancer for 5 years. I still worked he could take care of his self. The cancer and all it’s side affect tore him down strokes heart attack’s seizures blood clots. It started in his jaw they took it out and made him look great. 5 years later it went to his lungs and bones he was in so much pain. I got to spend the last 2 weeks of his life in our bed together he was hurting so bad. He died in my arms his last word were I can’t breath. I just kept telling him over and over. I love you I love you until he was gone 34 years and my lover is just gone.

  6. In two weeks it will be both a year since my wife passed and her bday. I’m so lost without her. I’m 33. How am I supposed to do this for another 30 years? Everyone thinks I should be getting better by now but I’m as lonely and lost as the day she died.

    1. Don’t let people make you feel bad, there is no right or wrong way to mourn & there is no time limitation on how long you can mourn someone that meant the world to you.

  7. My husband Jerry passed away on May 17 early in the morning. He had stage 4 colon cancer.

    I am an emotional wreck with a few glimpses of rational thinking that are helping me do the things I need to do like go to work, take care of my 2 dogs, yard work, taking care of finances, etc. I am exhausted, too, having to take on everything by myself. I find myself thinking, if this is all there is for me, then I don’t want this life at all. I am alone and don’t have any children or grandchildren to give me happiness. I miss Jerry so much!

    1. Joy,I’m so sorry for your loss I too lost my husband Jerry on May 17th 2018 cardiac arrest out of no where.Im broken beyond loneliness…..We were inseparable married for 38 yrs….

  8. I lost Virginia after she had 3 major strokes, many TIA over 18 years of time. The fourth and final one took her. That was 18 months ago. I find help in the Lord but loneliness is still here I cry almost every day sometimes all day. I have tried a number of things nothing is stopping the lonely heart feeling. I find the words above of help. But the pain is still here in the heart. Tears come out of nowhere and anything can trigger it. The Lord is helping me but I’m not healed all the way yet.

  9. I lost Virginia after she had 3 major strokes, many TIA over 18 years of time. The fourth and final one took her. That was 18 months ago. I find help in the Lord but loneliness is still here I cry almost every day sometimes all day. I have tried a number of things nothing is stopping the lonely heart feeling. I find the words above of help. But the pain is still here in the heart. Tears come out of nowhere and anything can trigger it. The Lord is helping me but I’m not healed all the way yet.

  10. My fiancé committed suicide on May 22, 2018. The grief and loneliness is unbearable. We were to be wed on October 17, 2018 and then travel to Italy for our honeymoon. He touched so many peoples lives and to watch him with his patients was awe striking. He held his pain to himself and carried the weight of the world. I will never be the same and I’m terrified to lose again. I’m trying to celebrate his life and the amazing person he is. I know his two kids as well as my 4 are trying to understand but how can anyone of understand. I MISS HIM SO MUCH!

  11. I found this article soothing somehow I’m not sure why. I lost my fiancée on the 9-8-16 only 4 months after having our 3rd child & it was unexpected, He was my soulmate, my better half, my everything. I still miss him everyday & have so many regrets.
    Loneliness is starting to creep in & I never planned to move on even though he wanted me to but I’m missing the simple things of being in a realationship, I feel really lost.

  12. It helps to read about other people loss I feel bad for them but I feel like at least I’m not alone I lost my husband to cancer nine months ago he was only 53 years old we had three daughters one of which we lost in a car accident eight years ago in 2010 she was only 20 I have two other daughters and three granddaughters love being with my husband for 33 years but I miss him so much I just miss having someone there to feel safe and secure I always had that safe and secure feeling and now that he’s gone I don’t have anymore and I feel like half my family is gone I’ve gained weight since my husband was sick for five years and now I don’t feel attractive enough to even start a relationship with anyone else but I do want the closeness that I had before I will never find anyone like him but just having some affection someone holds would be great !!!

  13. I lost my husband in May of this year to cancer, a few days before our youngest daughters birthday, a few weeks before our anniversary and now my eldest daughters 18th birthday. I feel so alone sitting in at nights, my in laws are amazing and my eldest sister is amazing also. I get upset when my own mother tells me I’ll get over it, that’s all she ever says and it makes me so angry. Infinite e during the day but the evenings are so hard when it used to be just the 2 of us.

  14. I lost my husband of 40 years 2 weeks ago. He became ill and within 2 weeks he passed away. I still cannot believe this has happened. I find myself lonely because he had a great sense of humor, we laughed a lot.

  15. Thanks so much for sharing such clear, thought-provoking, and insightful words. In a vain attempt to mitigate the profound feelings of loss, depression, immobilization, and hopelessness after my wonderful Mom’s unexpected passing last November, I stumbled upon your article.

    While I’m not finding too many constructive ways to cope with the tragedy, it’s reassuring to know that I’m not violating any — alright most — of the “do not want to do” strategies.

    Nevertheless, it feels like an upward battle to continue to navigate life as I truly lost the only source of unconditional love in my life.

    But upon self-reflection, I have to admit to myself that I’m living with the ‘What if’s,” “if only’s,” and the other depressing mantra, “it’s not fair.”

    And while I can forge a closer relationship with my aunt, my mom’s sister, I’m now inclined not to do so. Her concern and love for me pales in comparison to what Mom offered. It’s like accepting a morsel of kindness when I’m starving for Mom’s brand of unconditional love.

    In any event, I appreciate the wisdom you shared, and I only hope that I can eventually implement ALL your suggestions.

  16. I’m sinking in despair, hv no motivation or direction; no incentive to go on in my new existence which is totally empty now. My husband of 47yrs died of glioblastoma w me, Easter wknd; I was hs only caregiver and no other family – I avoid needed tasks, they make me think of my reality, so I watch other ppls lives in movies etc to escape. I can’t believe this is “the rest of my life”. I don’t hv the resources to run away or buy things I don’t need fr escape so my forever w fit into a small tight box.

  17. my name is melinda i lost my husband june 11 2018.Talk about being lonely.He was my best friend.He died from a massive heartattack. I do keep busy night is so sad. You wonder where every one went .Thats why i loved him so much.We took care off each other.We would off been married dec 23 25 years.I REALLY TRY TO KEEP GOING. But i miss him.I know he is never comeing back. Thats what makes me so sad

  18. Last December I lost my sister. Now I am so lost and lonely. She was 18 years older than me and loved me unconditionally. She was my best friend, my mother, my life. I’m not an easy person to live with but she accepted all my faults and loved me thru them. I only had her and my boyfriend of 26 yrs who I live with. He decided during my sisters 1 yr battle with lung cancer that it was the best time to take up with a new girlfriend! I was too busy flying to Florida every few months for sis so I pushed it aside. Now she is gone and I share (barely) a home with him. He is never here anymore and since I have no children or family I am so distraught I can barely get through a day at times. I miss her so much it hurts so bad. Him I’m angry and hurt but if I say anything he will leave and then I will be totally alone. I am at a standstill. I can’t clean, my diet is horrible. It seems life stopped when she left me. She was the only one that would drop anything for me. I wasn’t so nice. I complained too much, didn’t give her enough time or attention. Now I’m beating myself up inside. The guilt, sadness, anger overwhelms me at times and I don’t know what to do. Is it ever going to stop hurting so much? It’s Friday night, he’s at his girlfriends and I have been bawling my eyes out for the past hour. I hate living like this. I don’t even have any friends. How sad is that. I just needed to talk to someone. It’s 2am. It sucks to be alone. Thank you for listening to me. It’s calmed me down just a bit.

  19. I lost my wife of 24 year 9 weeks ago today….I found her in the tub dead…..she had a heart attack. The day she died I was taking he to have a blood test and at a traffic light she looked at me and “Im going to die today and im so worried what will happen to you……10 hours later she was dead.
    Im disabled no kids no family all dead….just 3 cats. Im trying to sell the house and get into a over 55 community …
    Im in such bad shape I wish every day i was with Delia . Im 61 ad she was 69. Im lost and envy delia wish i dead.

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