Stage two in the stages of grief: Pain and guilt
Stages of Grief: Page 2
When the protective curtain of denial slowly slips aside, intense feelings start to surface. This may be the hardest time, when things seem darkest. Self-blame is common. You may find yourself replaying conversations and decisions in your mind and asking yourself if you should have done things differently. If you've lost someone who's been suffering or in pain, you may experience a complex mix of relief coupled with guilt. It's common to hear a judging voice in your head, berating you for feeling relieved -- but actually relief is a perfectly normal reaction.
What you might be feeling:
- Extreme mood swings, feeling okay one moment and overwhelmed with sadness the next.
- Physical and/or emotional exhaustion. You might feel like you can't get out of bed in the morning, or even like you can't go on any longer.
- Guilt -- if you've lost someone who died relatively young, you may feel guilty that you yourself have your health. If you've been a primary caregiver, you may feel relieved that the intense period of caregiving is over and you can return to your "normal" life, yet you feel terribly guilty for having such thoughts.
What you might notice:
- Tears that come when you least expect them.
- Negative thoughts about yourself.
- Obsessive thought patterns, such as going over in your mind things you did and didn't do or say.
- Exhaustion and lethargy -- feeling overwhelmed and defeated, asking yourself "what's the point?"
What to do:
- Find ways to turn off the "tapes" replaying themselves in your mind. If there are moments or images that are particularly traumatic to remember (the decision to turn off life support, for example, or an image of your loved one in pain), talk through the memories with family members and friends who went through them with you.
Saying, "I keep thinking of how much pain she was in and wondering if there was more we could have done" allows you to get the dark feelings and fears out in the open so that you and those who were also present can talk through what happened.
You may be surprised to find that others remember things differently. Getting everyone's feelings out in the open allows you to reassure each other that you all did the best you could in a difficult situation.
- Ask for help. This is the time to find a support group, therapist, or close friend or family member who's been through something similar, who can help you work through these very difficult feelings.
- Force yourself to reach out. It's easy to hide away or isolate yourself when you feel that you're "not at your best," but this is just the time to reach out. Put a few close friends or family members on alert by saying, "I'm having a pretty tough time right now. Can I call you when I'm really feeling down?" Setting this up ahead of time gives you permission to pick up the phone.
- Let yourself off the hook. If you're experiencing guilt for surviving, or relief that their suffering or your caregiving role is over, remind yourself that those feelings are common and natural and nothing to feel bad about. The truth of the situation is that the person you were caring for is out of pain and some of the burdens that have overwhelmed you have been lifted, and it's natural to react with relief.